EZ-Bar Overhead Tricep Extension
Overhead triceps isolation using an EZ-bar that emphasizes the long head to build arm strength and size; performed standing or seated to enhance stability and focus.
About Exercise
Equipment
EZ Bar
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Abs, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Abs
4/10Rectus Abdominis
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, gripping the EZ-bar with an overhand grip slightly narrower than shoulder-width. Press the bar overhead with arms fully extended, elbows tucked to your head.
- Bend elbows to lower the bar behind your head until forearms pass 90 degrees.
- Pause briefly at the stretch.
- Extend elbows to press the bar back overhead.
- Keep upper arms stationary throughout.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Tuck elbows tight
- Brace your core
- Squeeze triceps at top
- Control the descent
Breathing
Inhale as you lower the bar, exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Lower until forearms are parallel to the floor or triceps are fully stretched; extend to straight arms without locking elbows.
Safety
Safety Notes
- Avoid if shoulder mobility is limited
- Start with light weight to check form
- Do not lock elbows forcefully
Spotting
Spot from behind by assisting on the bar if needed for heavy sets; use a seated variation for safer solo training.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Hyperextending elbows
When to Avoid
- Shoulder impingement
- Elbow joint pain
Flexibility Needed
- Full shoulder flexion overhead
Build Up First
- Basic overhead pressing form
Also known as
Overhead EZ-Bar Triceps Extension, Seated EZ-Bar Tricep Extension, Standing Overhead Tricep Extension
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