EZ Barbell Incline Triceps Extension

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Grasp the EZ bar on the inner curved grips with an overhand (pronated) grip.
3. Sit on the bench, lie back, and extend the bar directly above your chest with your arms straight.

How to do it

1. Inhale and slowly lower the bar toward the top of your head by bending only at the elbows, keeping your upper arms stationary.
2. Lower the weight until your forearms move past parallel or you feel a deep stretch in the triceps.
3. Exhale and contract your triceps to extend your arms back to the starting position.
4. Maintain a controlled tempo, taking roughly 3 seconds to lower the weight and 1 second to press it back up.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure your upper arms remain fixed at a slight backward angle to maintain constant tension.
• Keep your lower back pressed into the bench to avoid arching.
• Move only at the elbow joint; avoid swinging the shoulders to move the weight.

Pro tips

• To emphasize the long head even more, start with your arms angled slightly back toward your head rather than perfectly vertical.
• Focus on the mind-muscle connection by imagining you are pushing the bar away from your face using only your forearms as levers.

Make it harder

• Add a 2-second pause at the bottom of the movement to maximize the weighted stretch.
• Implement a '1.5 rep' style where you go all the way down, halfway up, back down, and then all the way up.

Frequently asked

What muscles does the ez barbell incline triceps extension work?

The ez barbell incline triceps extension primarily targets the triceps, and also works the abs, deltoids, and obliques as secondary muscles.

What equipment do you need for the ez barbell incline triceps extension?

The ez barbell incline triceps extension uses ez barbell.

Is the ez barbell incline triceps extension good for beginners?

The ez barbell incline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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