Ez Bar Incline Triceps Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Incline Triceps Extension is an effective exercise primarily targeting the triceps, with secondary activation of the shoulders. Performed on an incline bench, this exercise isolates the triceps through elbow extension while minimizing the involvement of other upper body muscles. The use of the EZ bar helps reduce stress on the wrists, offering a more comfortable grip for the movement. As the triceps extend to push the weight upward, the shoulders play a stabilizing role, ensuring controlled motion throughout the exercise. This movement is great for developing the long head of the triceps and can be a valuable addition to any arm training routine.
How to Perform
Set up your position: Begin by lying on an incline bench with your back supported. Grip the EZ bar with both hands placed relatively close together (about 4 to 6 inches apart). Extend your arms fully so that the bar is positioned just above your head. This will be your starting position.
Lower the weight: Slowly bend your elbows and lower the bar behind your head in a controlled arc, allowing your forearms to come down toward your upper arms. Ensure your triceps are fully stretched at the lowest point of the movement.
Pause and squeeze: Once you reach the deepest stretch, hold the position for a brief moment to maximize muscle engagement. Focus on contracting your triceps during this phase.
Return to starting position: Reverse the motion by extending your elbows, pushing the bar back to the starting position. Keep the movement slow and controlled, emphasizing the triceps during the upward phase.
Repeat: Perform the desired number of repetitions, ensuring each rep is executed with good form. Aim for 3–4 sets based on your training goals.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focuses on the triceps, particularly the long head.
Involves the shoulders for stability and control.
Performed with an EZ bar for a more comfortable grip.
Lie on an incline bench and hold the EZ bar overhead with a close grip.
Lower the bar in an arc behind your head, bending at the elbows.
Push the bar back up to the starting position by fully extending the elbows.
Slow and controlled: Maintain a steady pace, focusing on muscle engagement rather than speed.
Ensure a full stretch of the triceps at the bottom of the movement.
Keep the shoulders stable throughout the exercise to avoid unnecessary strain.
Inhale while lowering the bar and exhale as you push it back up.
How Not to Perform
Don’t use excessive weight: Avoid using too much weight that causes you to rely on momentum. This reduces triceps activation and can lead to shoulder strain. Start with a manageable weight and progressively increase.
Avoid arching your back: Do not arch your lower back excessively during the movement. This can strain your spine and reduce focus on the triceps. Keep your back flat against the bench.
Don’t flare your elbows out: Keep your elbows close to your head, avoiding letting them flare out to the sides. Flaring elbows shifts the focus away from the triceps and places unnecessary strain on the shoulders.
Don’t let the bar drop too quickly: Avoid letting the bar fall rapidly during the lowering phase. Lower the weight in a controlled manner to fully engage the triceps and prevent injury.
Don’t lock your elbows at the top: Do not fully lock out your elbows when returning to the starting position. This can cause unnecessary stress on the elbow joints. Keep a slight bend in the elbows to maintain muscle tension.
Don’t neglect shoulder stability: Avoid shrugging your shoulders or letting them move too much during the exercise. Keep them stable and relaxed to prevent shoulder strain and maintain focus on the triceps.
Don’t hold your breath: Avoid holding your breath throughout the movement. Breathe out as you extend your arms and breathe in as you lower the bar. Proper breathing helps you maintain control and prevents unnecessary tension.
Avoid swinging the body: Don’t use your body or legs to assist in lifting the bar. This reduces the effectiveness of the exercise and puts unnecessary strain on other muscles. Keep your body still and focused on the triceps.
Don’t rush the reps: Avoid performing the exercise too quickly. Rushing through the movement reduces the time under tension for your triceps, reducing the effectiveness of the workout.
Don’t perform without a proper warm-up: Never skip your warm-up. Failing to properly warm up your muscles, especially your triceps and shoulders, can lead to injury and decrease performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
