EZ Bar Lying Tricep Extension

Instructions for proper form

1. Lie flat on a bench with your feet firmly on the ground. 2. Hold the EZ bar with a pronated grip (palms facing forward) at shoulder-width apart. 3. Extend your arms fully above your chest, keeping your elbows slightly bent but locked. 4. Slowly lower the EZ bar towards your forehead by bending your elbows, keeping your upper arms stationary. 5. Lower the bar until your forearms are parallel to the floor. 6. Push the bar back up to the starting position by extending your elbows, fully engaging your triceps. 7. Repeat for the desired number of repetitions while maintaining control throughout the movement.

Common mistakes to avoid

1. Flaring elbows out too much can lead to shoulder strain. 2. Letting the bar drop too far down can put unnecessary stress on the elbows. 3. Lifting your head or leg off the bench can lead to improper form and strain. 4. Using too much weight can cause instability and lead to injury.

Benefits

Specific benefits of the exercise

Targets and builds the triceps muscles effectively, enhancing upper body strength and definition.

Expected results and timeframe

With consistent training, users can expect increased tricep definition and size within 6-8 weeks, depending on overall fitness and diet..

Who this exercise is best for

Ideal for novice lifters looking to strengthen their triceps and improve upper body aesthetics, as well as bodybuilders wanting to isolate triceps for hypertrophy.

Scientific studies supporting its effectiveness

Studies indicate that tricep extensions effectively activate the triceps brachii and promote muscle growth and strength, particularly in resistance training contexts.

Variations

Beginner modifications

Use lighter weights or even perform the movement with just body weight to master the technique. Alternatively, try performing the exercise with dumbbells instead of an EZ bar to understand movement control better.

Advanced progressions

Incorporate drop sets or supersets with other tricep exercises such as skull crushers or close-grip bench presses to enhance intensity and volume.

Integrations

Complementary exercises

Pair with push-ups or bench dips for additional tricep engagement and overall upper body strength training.

Super set recommendations

Super set with a bicep curl exercise to balance the arm workout and increase muscle hypertrophy.

Sample workout routines

1. EZ Bar Lying Tricep Extensions – 3 sets of 10-12 reps 2. Push-Ups – 3 sets till failure 3. Dips – 3 sets of 8-10 reps

Exercise combinations

Combine with overhead tricep extensions and cable pushdowns for a comprehensive tricep workout.

Best time to do this exercise in your workout

Best performed during the tricep segment of an upper body workout, after compound movements like bench presses to fully engage and fatigue the target muscles.