EZ Bar Incline Triceps Extension

A triceps isolation exercise performed on an incline bench using an EZ-bar, emphasizing the long head of the triceps through an extended range of motion.

Instructions

1. Set an adjustable bench to an incline angle of approximately 30-45 degrees.
2. Sit back against the inclined pad and hold an EZ-bar above your chest with your arms fully extended, using a close grip (shoulder-width or narrower).
3. Plant your feet firmly on the floor for stability and support.
4. Keeping your upper arms as stationary as possible, lower the bar by bending at your elbows, bringing it down toward your forehead or behind your head.
5. Lower the weight under control until you feel a significant stretch in your triceps.
6. Pause briefly at the bottom position.
7. Press the bar back to the starting position by extending your elbows, squeezing your triceps at the top.
8. Repeat for your desired number of repetitions.

Tips

• The incline position naturally shifts emphasis to the long head of the triceps, which is often undertrained.
• Minimize upper arm movement; only your forearms should be moving to maintain isolation.
• Control the eccentric (lowering) phase, as this is where significant growth stimulus occurs.
• Use a weight that allows you to maintain strict form; the incline makes this movement more challenging than flat-bench variations.
• The EZ-bar’s angled grip reduces wrist strain and provides a more comfortable range of motion than a straight barbell.
• This exercise pairs well with flat-bench triceps work to achieve comprehensive triceps development.
• If you experience any shoulder impingement, reduce the incline angle or use a lighter weight.