Triceps · Barbell

EZ-Barbell Lying Triceps Extension

The EZ-barbell lying triceps extension is an isolation exercise designed to build and strengthen all three heads of the triceps brachii. It suits lifters of all experience levels and is best placed in the middle or toward the end of an upper-body or push workout.

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

How to do it

Lie on a flat bench with an EZ-barbell.
Hold the EZ-barbell with an overhand grip, hands closer than shoulder-width apart.
Extend your arms straight up over your chest with the EZ-bar.
Keep your elbows stationary and pointed towards the ceiling.
Inhale and brace your core. As you exhale, slowly lower the EZ-bar towards your forehead by bending your elbows.
Lower the bar until it is just above your forehead, keeping the movement controlled.
Use your triceps to extend your arms and lift the EZ-bar back to the starting position.
Keep the movement smooth and focus on isolating the triceps.

Common mistakes

Flaring your elbows outward takes tension off the triceps and places unnecessary stress on the shoulder joints.
Swinging your upper arms back and forth turns the movement into a pullover, diminishing triceps activation.
Dropping the bar too quickly toward your forehead risks joint injury and robs your muscles of valuable eccentric tension.
Excessively arching your lower back off the bench compromises core stability and strains the lumbar spine.

Tips

Use the angled grip of the EZ-bar to keep your wrists in a neutral, comfortable position throughout the set.
Keep your upper arms angled slightly back toward your head rather than vertical to maintain constant tension at lockout.
Focus on moving only your forearms around a fixed elbow hinge to maximize pure triceps isolation.

Sets and reps

For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with 60 to 90 seconds of rest. For muscular endurance or joint-friendly finishing work, use 3 sets of 12 to 15 repetitions with 45 to 60 seconds of rest.

Muscles worked

EZ-Barbell Lying 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

What should you do if this exercise causes elbow discomfort?

Stop the exercise immediately and consult a healthcare professional if pain persists. Lowering the bar further behind your head, reducing the load, or switching to neutral-grip dumbbells can often relieve joint strain.

Should you lower the bar to your forehead or behind your head?

Lowering the bar slightly past the crown of your head provides a deeper stretch on the long head and is typically gentler on the elbows. Lowering directly to the forehead emphasizes the lateral and medial heads but requires strict weight control.

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