Overview
A lying tricep extension that places the tricep in a fully lengthened position throughout the movement. The EZ-bar reduces wrist strain vs a straight barbell. One of the best mass builders for the tricep.
Muscles Trained
Step-by-Step Instructions
- 1
Lie on a flat bench, holding an EZ-bar with a narrow overhand grip.
- 2
Press to arm extension above your chest.
- 3
Keeping upper arms vertical and fixed, bend elbows to lower the bar toward your forehead.
- 4
Stop 1–2 cm from your forehead, then extend back to full lockout.
- 5
Do NOT let elbows flare out.
Benefits
- ✓
Loads the tricep in the fully stretched position — maximum hypertrophy stimulus
- ✓
All three tricep heads are engaged
- ✓
Heavy loading possible through full range
Form Tips
- →
Lower to forehead or slightly behind the head for more stretch
- →
Superset with close-grip bench press for a devastating tricep pump
Watch Video Tutorial
Search YouTube for demonstration