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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/EZ Bar Overhead Triceps Extension
TricepsIntermediate

EZ Bar Overhead Triceps Extension

A seated or standing overhead extension with an EZ bar, loading the triceps heavily in a stretched position.

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Primary muscles

  • Triceps
Sets
3
Reps
8–12
Rest
60–90s

How to perform

EZ Bar Overhead Triceps Extension movement

Main muscles working (thicker lines)

Starting position

Sit on an upright bench holding an EZ bar overhead with a narrow overhand grip and arms straight.

  1. 1

    Keep the upper arms close to the head.

  2. 2

    Bend the elbows to lower the bar behind the head.

  3. 3

    Lower to a comfortable stretch.

  4. 4

    Extend the elbows to press the bar back overhead.

Breathing: Inhale as you lower, exhale as you extend.

Coaching tips

  • Elbows in and up

  • Brace the core

  • Smooth tempo

Common mistakes

  • Elbows flaring

  • Arching the back

  • Lowering too fast

Safety notes

  • Start light; the overhead stretch position stresses the elbows under heavy loads.

Details

Body parts
Arms · Upper Body
Equipment
EZ Bar · Bench
Movement
Isolation · Extension
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Behind-the-Head Skull CrusherIntermediate→
  • Seated Dumbbell Overhead Triceps ExtensionBeginner→

Variations

  • EZ Bar Skull CrusherIntermediate→
  • Incline Barbell Triceps ExtensionIntermediate→

Similar Exercises

  • Kettlebell Overhead Triceps ExtensionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.