EZ Bar Incline Bench Lying Tricep Extension

Instructions for proper form

1. Start by adjusting the incline of the bench to about 30-45 degrees. 2. Sit on the bench with your back supported and feet flat on the floor. 3. Grab the EZ bar with a pronated grip (palms facing forward) and lift it overhead, so your arms are fully extended above you. 4. Keep your elbows tight to your head, bending them to lower the EZ bar towards your forehead or slightly behind it. 5. Make sure to keep your upper arms still and only move at the elbow. 6. Extend your arms back to the starting position, engaging your triceps throughout the movement. 7. Perform the exercise in a controlled manner, avoiding any jerking motions.

Common mistakes to avoid

1. Allowing elbows to flare outwards. 2. Arching the back excessively to lift the weight. 3. Lowering the bar too quickly, leading to loss of control. 4. Not fully extending the arms at the top of the movement.

Benefits

Specific benefits of the exercise

The EZ Bar Incline Bench Lying Tricep Extension primarily targets the triceps, promoting muscle growth, strength, and definition in your upper arms. The incline position emphasizes the long head of the triceps, leading to greater activation.

Expected results and timeframe

With consistent training (2-3 times a week) and proper nutrition, you can expect to see increased muscle definition and strength in the triceps within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build strength and size in their triceps, as well as more experienced lifters aiming to add variation to their tricep training.

Scientific studies supporting its effectiveness

Studies have shown that tricep exercises, including extensions, can effectively increase muscle hypertrophy and strength due to their focus on compound movement patterns and muscle engagement.

Variations

Beginner modifications

For beginners, start with lighter weights or even just bodyweight, and focus on form. You can also perform the exercise on a flat bench to reduce the difficulty.

Advanced progressions

Advanced lifters can increase the weight progressively or implement techniques such as drop sets or slow negatives to further challenge the triceps.

Integrations

Complementary exercises

Complementary exercises include push-ups, close-grip bench presses, and tricep dips, which also target the triceps and can lead to overall upper body development.

Super set recommendations

You can superset with bench presses or chest flys to alternate between triceps and chest, maximizing your workout efficiency.

Sample workout routines

A sample routine could include: 1. EZ Bar Incline Bench Lying Tricep Extension: 3 sets of 10-12 reps, 2. Push-Ups: 3 sets of 10-15 reps, 3. Close-Grip Bench Press: 3 sets of 8-10 reps.

Exercise combinations

Combine this exercise with bicep curls or overhead presses during an upper body workout to target opposing muscle groups.

Best time to do this exercise in your workout

This exercise is best performed towards the middle or end of your upper body workout after larger compound movements like bench press or shoulder press to use the muscle effectively while still having energy.