Triceps extension with EZ bar (seated)
The EZ bar seated triceps extension is a focused isolation exercise that primarily targets the triceps brachii muscles. This exercise helps build arm strength and size, particularly benefiting the long head of the triceps, which aids in shoulder stability. By using the EZ barbell, wrist strain is minimized, making it accessible for athletes. It enhances pushing power, beneficial for sports requiring upper body strength like football, basketball, and swimming. Regular integration can lead to improved performance in both competitive and recreational athletic activities.
| Primary muscle group: | Arms |
| Exercise type: | Ezbar |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
22kg
Avg. weight
48lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit upright on a flat bench and rest an EZ bar with a pronated grip on your thighs.
- 2Raise the bar up and rest it on your chest. Raise the bar above your head until your arms are almost fully extended. This is your starting position.
- 3Inhale as you slowly lower the bar until you feel a slight stretch in your triceps and the bar is behind your head.
- 4Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Warm-Up Thoroughly: Ensure you warm up your triceps and elbows thoroughly before performing this exercise to prevent strain and injury. Light sets with lower weights or dynamic stretching can be effective.
Focus on Posture: Keep your back straight and tight against the backrest to maintain good posture. Your feet should be flat on the floor to provide stability.
Grip Carefully: Use a neutral grip on the EZ bar, which is more comfortable and reduces stress on your wrists compared to a straight bar.
Control the Motion: Lower the bar slowly and under control, allowing a full stretch in the triceps at the bottom of the movement. Avoid rushing the exercise to maintain tension on the muscle.
Avoid Elbow Flaring: Keep your elbows pointing forward and close to your head throughout the movement. This ensures that the focus remains on the triceps and helps prevent joint strain.
Breathe Properly: Inhale on the downward (eccentric) phase and exhale while pushing the bar back up (concentric phase).
Don’t Overextend: Avoid locking out your elbows at the top of the movement. This helps to maintain constant tension on the triceps and reduces the risk of injury.
Vary Weights and Repetitions: To stimulate muscle growth and prevent plateaus, vary your sets and repetitions. Utilize lighter weights with higher reps some days and heavier weights with lower reps on others.
Mind Muscle Connection: Focus on feeling the triceps work throughout the entire range of motion. This can help improve muscle activation and effectiveness of the exercise.
Include in a Balanced Routine: Incorporate this exercise into a balanced workout routine that targets all areas of the triceps and other upper body muscles to avoid imbalances and ensure comprehensive muscle development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
