- Target muscle: Triceps Brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Holding a loaded EZ bar using a narrow pronated (overhand) grip, sit on a bench or a chair that supports your back.
- Press the EZ bar over your head.
- Keeping your upper arms fixed and your elbows close to your head, inhale as you flex your elbows and lower the EZ bar behind your head in a semicircular motion.
- Exhale as you reverse the motion and push the EZ bar back over your head.
Comments and tips
- Keep your elbows close to your head. Otherwise your shoulder muscles (deltoids) will get involved and the exercise will turn into a shoulder press (see the second video). If you find yourself having to move your elbows out to the sides to press the EZ bar up, it means that you are using too heavy a weight.
- Keep your body and upper arms still. Only your forearms should move.
- Do not use a thumbless grip (aka suicide grip) with this exercise!
- Using the EZ bar instead of a standard barbell can be easier on your wrists.
- You can of course perform the overhead EZ bar triceps extension while standing.
- Also known as the seated EZ bar French press.
Overhead EZ bar triceps extension
Old video but good demonstration.
How not to perform the overhead EZ bar triceps extension! Notice that his elbows are flaring out to the sides, making the exercise more of a shoulder press. His elbows are flaring out because he is going to heavy and can’t press the EZ bar up with his triceps alone.