Standing Overhead EZ Bar Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
EZ Bar
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Overhead EZ Bar Tricep Extension primarily targets the triceps while also engaging the abs for stability. To perform the exercise, stand upright with your feet shoulder-width apart, holding an EZ bar with both hands and your palms facing forward. Extend your arms overhead, keeping your elbows close to your head. Slowly lower the bar behind your head by bending your elbows, then press the bar back up to the starting position, fully extending your arms. This exercise effectively isolates the triceps while engaging the core to maintain balance and proper posture throughout the movement.
How to Perform
Choose the appropriate weight for your fitness level and set it on the rack.
Stand in an open space with your feet shoulder-width apart and grasp the EZ bar with an overhand grip.
To get into the starting position, reverse curl the bar to chest level, then press it overhead by fully extending your arms and locking out the triceps.
Slowly lower the bar behind your head by bending your elbows, keeping your upper arms stationary. Continue lowering until your forearms are parallel to the ground or slightly below.
Reverse the motion by extending your elbows, focusing on engaging the triceps to push the bar back to the overhead position and lock out your arms.
Perform the movement for the desired number of repetitions, ensuring control throughout to avoid unnecessary strain on the shoulders and elbows.
★ 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
Avoid arching your lower back excessively by keeping your ribcage down and maintaining tension in your abs and glutes.
Focus on a slow and controlled descent during the lowering phase to increase muscle tension and enhance the mind-muscle connection.
Keep your head aligned with your spine, ensuring it remains in a neutral position. Avoid pushing your neck forward, as this can place unnecessary strain on the cervical spine.
How Not to Perform
Avoid Arching Your Lower Back: Do not excessively arch your back or hyperextend through the lumbar spine. Keep your core engaged and ribcage down to prevent lower back strain and ensure proper posture.
Don’t Use Momentum: Avoid swinging the bar or using jerky movements. Perform each rep with controlled motion to maintain constant tension on the triceps and prevent wasted energy.
Don’t Let Your Elbows Flare Out: Keep your elbows close to your head throughout the movement. Flared elbows can lead to shoulder discomfort and reduce the effectiveness of the exercise on the triceps.
Avoid Overextending at the Top: Do not overextend your arms at the top of the movement. Locking out too hard can place undue stress on the elbow joints. Aim for a controlled extension to fully engage the triceps without overloading the joints.
Don’t Drop the Bar Too Quickly: When lowering the bar, avoid rushing the eccentric phase. A controlled descent increases muscle tension and enhances the mind-muscle connection, ensuring the triceps remain the focus.
Keep Your Head Neutral: Do not jut your head forward during the exercise. Maintain a neutral neck position to prevent cervical spine strain and maintain balance and posture throughout the movement.
Avoid Leaning Back: Do not lean your torso back as you press the bar overhead. This can shift the emphasis away from the triceps and place unnecessary strain on your shoulders and lower back.
Don’t Use Excessive Weight: Avoid using a weight that is too heavy, which may compromise your form. Lifting too heavy can lead to improper technique, reducing the effectiveness of the exercise and increasing the risk of injury.
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.
