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- Target muscle: Triceps brachii
- Synergists: None
- Mechanics: Isolation
- Force: Push
- Position a loaded EZ bar by the head of a declined bench.
- Hook your feet firmly under the foot pads of the bench and lie supine (on your back).
- Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight.
- Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.)
- Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion.
- Exhale as you extend your elbows and return the EZ bar to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- By keeping your upper arms fixed in a position in which they tilt backwards a little, you ensure that tension is kept on the triceps brachii throughout the range of motion.
- Do not flare your elbows; keep them tucked into your body. This is important for isolating the triceps brachii.
- Compared with using a barbell, using an EZ bar reduces the pressure on your wrists.
- See also the decline skull crusher and the lying barbell triceps extension.
Decline EZ bar skull crusher video