Arms · Isolation

EZ-Bar Overhead Triceps Extension

An overhead extension that works the triceps, especially the long head, from a stretched position.

MAIN MUSCLE
Triceps
ALSO WORKS
Core
EQUIPMENT
EZ bar
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Grip the EZ bar on the inner bends with an overhand grip and press it overhead, standing or seated.

  2. Keep the upper arms close to the head and brace the abs.

  3. Bend the elbows to lower the bar behind the head until you feel a stretch in the triceps.

  4. Straighten the elbows to bring the bar back overhead.

COMMON MISTAKES

  • Elbows flaring wide; keep them pointing forward at about shoulder width.
  • Arching the lower back; tighten the abs and glutes, and reduce the weight if it continues.

TIPS

  • Move only at the elbows; the upper arms stay still.

QUESTIONS

Which muscles does EZ-Bar Overhead Triceps Extension work?

The main muscle is Triceps. It also works Core.

How many reps should I do?

FORGE suggests 8-12 reps for EZ-Bar Overhead Triceps Extension. The app adjusts sets and reps to your goal and level.

What can I do instead of EZ-Bar Overhead Triceps Extension?

These train the same muscles: Dumbbell Overhead Triceps Extension, Overhead Cable Triceps Extension.