EZ Bar Seated Overhead Tricep Extension

Instructions for proper form

1. Sit upright on a flat bench with your feet flat on the ground. 2. Grip the EZ Bar with both hands, palms facing forward and at shoulder-width apart. 3. Keep your elbows close to your ears and raise the bar overhead until your arms are fully extended. 4. Lower the EZ Bar behind your head by bending your elbows slowly, maintaining control. 5. Extend the arms back to overhead position, ensuring your elbows do not flare out. 6. Keep your core engaged and back straight throughout the movement.

Common mistakes to avoid

Avoid letting your elbows flare out. Do not arch your back excessively or lean forward. Ensure that you use a weight that allows you to maintain control throughout the movement.

Benefits

Specific benefits of the exercise

Strengthens the triceps muscle group effectively, enhances upper body strength, and improves shoulder stability.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect to see improvements in triceps strength and muscle size within 4-8 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build triceps strength, bodybuilders aiming to isolate the triceps, and individuals recovering from shoulder injuries who can perform the movement safely.

Scientific studies supporting its effectiveness

Studies demonstrate that overhead tricep extensions increase muscle activation in the triceps brachii, contributing to greater muscle hypertrophy. A meta-analysis indicates that triceps-specific exercises yield considerable strength gains.

Variations

Beginner modifications

If the EZ Bar is too heavy, start with a lighter bar or dumbbells. You can also perform the exercise without a bench while standing until you feel comfortable with your form.

Advanced progressions

To increase difficulty, try performing the exercise with a slower tempo or add a single-arm variation to increase instability, requiring greater core engagement.

Integrations

Complementary exercises

Complementary exercises include bench presses, push-ups, and cable tricep pushdowns, which also target the tricep muscles.

Super set recommendations

Consider supersets with a chest press or a shoulder press to work opposing muscle groups for balanced upper body development.

Sample workout routines

Workout Routine Example: 1. EZ Bar Seated Overhead Tricep Extension – 3 sets of 10-12 reps. 2. Dumbbell Bench Press – 3 sets of 10-15 reps. 3. Bent-Over Dumbbell Row – 3 sets of 10-12 reps.

Exercise combinations

Combine this exercise with skull crushers or close-grip bench presses for a focused triceps workout.

Best time to do this exercise in your workout

Best performed toward the end of your upper body workout after larger compound movements, to focus on isolating the triceps.