Overhead Tricep Extension (EZ-Bar)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit on a short-back bench, grip the EZ-bar on the inner angled grooves, and press it directly overhead.
• Keep the upper arms vertical, tuck the elbows close to the head, and brace the core.
• Lower the bar behind the head under control by bending the elbows, keeping the upper arms stationary.
• Press the bar back up to the starting position by extending the elbows, keeping them aligned with the shoulders.

Common mistakes

• Allowing the elbows to flare outward, which places excessive stress on the joints and reduces the work of the triceps.
• Moving the shoulders and upper arms back and forth to swing the weight instead of moving only at the elbow joint.
• Lowering the bar too fast or too far, which can lead to hitting the neck or losing control of the barbell.

Frequently asked questions

Why is an EZ-bar preferred over a straight barbell for this exercise?

The angled grip of the EZ-bar reduces strain on the wrists and elbows compared to a straight bar.

Should I lower the EZ-bar behind the head or to the forehead?

For the overhead variation, the bar must be lowered behind the head to achieve a deep stretch in the long head of the triceps.

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