EZ Bar Seated Overhead Triceps Extension

A triceps isolation exercise performed in a seated position with overhead pressing mechanics, emphasizing the long head of the triceps through an extended range of motion.

Instructions

1. Sit on an upright bench with your back firmly against the backrest.
2. Plant your feet flat on the floor or bench for stability.
3. Hold an EZ-bar with both hands, using a close pronated grip (palms facing away), positioned behind your head or neck.
4. Press the bar overhead by extending your elbows until your arms are nearly fully extended above your head.
5. Keep your upper arms relatively still; only minimal movement should occur at the shoulder joint.
6. Pause briefly at the top position, squeezing your triceps.
7. Lower the bar in a controlled manner back behind your head, feeling the stretch in your triceps.
8. Repeat for your desired number of repetitions.

Tips

• The seated position provides stability and reduces the ability to cheat using body momentum.
• Keep your elbows pointed forward throughout the movement; allow them to spread outward reduces triceps engagement.
• The overhead position places significant emphasis on the long head of the triceps.
• The EZ-bar’s angled grip reduces wrist and elbow stress compared to a straight barbell.
• Use a controlled tempo; explosive movements reduce muscle tension and increase injury risk.
• If you experience shoulder discomfort, adjust your grip width or reduce the range of motion.
• Pair this with other triceps movements (dips, pushdowns) for comprehensive triceps development.
• This exercise works well for building triceps strength and size through a long range of motion.