Triceps · Barbell

EZ-Barbell Incline Triceps Extension

The EZ-barbell incline triceps extension is an isolation exercise that emphasizes the long head of the triceps due to the elevated shoulder position. It suits lifters of all experience levels and fits well into the middle or end of an upper-body workout after compound pressing movements.

Muscles: Triceps
Equipment: Barbell
Type: Strength
Animation: Men

How to do it

Lie on an incline bench with your feet flat on the floor.
Hold an EZ curl bar above your chest with your arms fully extended, palms facing up.
Keep your elbows stationary and close to each other.
Inhale and slowly lower the bar in an arc motion behind your head by bending your elbows.
Keep the movement controlled and focus on your triceps.
Stop the bar just behind your head to maintain tension in your triceps.
Exhale as you extend your arms to return the bar to the starting position above your chest.

Common mistakes

Flaring your elbows out to the sides reduces tension on the triceps and places unwanted stress on your shoulder joints.
Moving your upper arms forward and back turns the exercise into a pullover and engages the latissimus dorsi.
Using excessive weight forces the use of momentum and drastically increases strain on the elbow tendons.

Tips

Using an EZ-bar relieves wrist strain compared to a straight bar by placing your hands in a semi-pronated position.
Set the bench angle to around 30 to 45 degrees to maximize the stretch on the long head while keeping your shoulders stable.
Pause for a brief second at the bottom of each repetition without relaxing to eliminate momentum.

Sets and reps

Perform 3 to 4 sets of 8 to 12 reps for muscle growth, resting 60 to 90 seconds between sets. Heavy, low-rep sets are not recommended for this movement due to shear stress on the elbow joints.

Muscles worked

EZ-Barbell Incline Triceps Extension: triceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why use an incline bench instead of a flat bench?

The incline position places your shoulders into greater flexion, putting the long head of the triceps under a deeper stretch through a larger active range of motion.

Can dumbbells replace the EZ-barbell for this exercise?

Yes, dumbbells can be used with a neutral grip, which may be even more comfortable for individuals prone to wrist or elbow discomfort.

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