Target muscle: Triceps brachii
Force: Push Starting position
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.
using a barbell, using an EZ bar reduces the pressure on your wrists. See also the
lying barbell triceps extension. Decline EZ bar skull crusher video