Lying EZ-Bar Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench. The EZ bar travels from near the forehead to above the upper torso while the bench supports the body and the upper arms remain largely steady.
- Body part
- Triceps: all exercises
- Movement
- Extension: all exercises
- Equipment
- Bench: all exercisesEZ BarWeight Plates
What it trains
- Triceps Long Head, Primary, 85%
- Triceps Medial Head, Primary, 85%
- Triceps Lateral Head, Primary, 85%
- Serratus Anterior, Stabilizer, 25%
- Forearm Flexors, Stabilizer, 25%
- Teres Minor, Stabilizer, 25%
How to perform
Lie on a flat bench with your head, back and pelvis supported and both feet on the floor.
Hold the angled sections of the EZ bar with both hands and position the bar above the upper torso.
Bend the elbows to lower the bar toward the forehead without contacting the head, keeping the upper arms largely steady.
Extend both elbows to raise the bar, pause briefly, then repeat with a controlled lowering phase.
Tips
Use a grip that keeps the wrists comfortable and aligned.
Keep a clear margin between the bar and the head.
Control the bar through the whole range rather than bouncing at the bottom.
Common mistakes
Moving the upper arms repeatedly to turn the movement into a press or pullover.
Flaring the elbows abruptly.
Dropping the bar toward the head or snapping the elbows into extension.
Related exercises
Alternatives · 1
Triceps Cable Pushdown Reverse Grip
The cable pushdown also trains elbow extension but uses an upright position, underhand grip and cable resistance instead of a free bar above the head.
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