EZ Bar Lying Triceps Extension

A classic and foundational triceps isolation exercise performed while lying on a bench, where the EZ-bar is lowered behind the head and pressed back up.

Instructions

1. Lie flat on a horizontal bench with your feet flat on the floor.
2. Hold an EZ-bar above your chest with your arms fully extended, using a close grip (shoulder-width or narrower, palms facing away from you).
3. Keep your core tight and your head resting comfortably on the bench.
4. Keeping your upper arms stationary and perpendicular to the ground, slowly lower the bar by bending your elbows.
5. Lower the bar in a controlled arc until it approaches the top of your head or just behind your forehead.
6. Pause briefly at the bottom position, feeling the triceps stretch.
7. Press the bar back up to the starting position by extending your elbows and contracting your triceps.
8. Repeat for your desired number of repetitions.

Tips

• This is one of the most effective triceps isolation exercises and should be a staple in any arm-training program.
• Keep your upper arms perpendicular to the floor throughout; allowing them to drift forward reduces triceps involvement.
• The EZ-bar is ideal for this movement as it reduces wrist strain and elbow stress compared to a straight barbell.
• Control the eccentric (lowering) phase; this is where much of the muscle damage and growth stimulus occurs.
• Use a weight that allows you to maintain strict form; ego-lifting compromises effectiveness.
• If you experience elbow discomfort, reduce the weight or try using dumbbells for a modified range of motion.
• Pair this exercise with other pressing movements for a balanced arm-training program.