EZ Bar Decline Triceps Extension

An isolation exercise for the triceps performed on a decline bench using an EZ-bar, emphasizing the long head of the triceps through a full range of motion.

Instructions

1. Set a decline bench to approximately 45 degrees and load an EZ-bar with your desired weight.
2. Sit on the bench with your back firmly against the pad and your feet secured under the foot pads.
3. Grip the EZ-bar with a close grip (shoulder-width or narrower), hands in pronation.
4. Press the bar upward until your arms are fully extended above your chest, this is your starting position.
5. Keeping your upper arms stationary, lower the bar in a controlled arc by bending at the elbows until the bar approaches your forehead or the top of your head.
6. Pause briefly at the bottom position, feeling the triceps stretch.
7. Extend your elbows to press the bar back to the starting position, squeezing your triceps at the top.
8. Repeat for your desired number of repetitions.

Tips

• Keep your upper arms perpendicular to the floor throughout the movement; avoid moving your elbows.
• Lower the weight under control—this exercise is excellent for stretching the triceps under tension.
• Use a weight that allows you to maintain strict form; ego-lifting compromises triceps activation.
• The decline position places more emphasis on the long head of the triceps compared to flat or incline variations.
• Control the eccentric (lowering) phase, as this is where the most growth stimulus occurs.
• Maintain a firm grip on the EZ-bar to protect your wrists throughout the movement.