Triceps extension with EZ bar (inclined)
The EZ bar incline triceps extension is a powerful exercise targeting the triceps brachii, enhancing upper arm strength and size. This movement emphasizes the long head of the triceps due to the incline angle, offering a unique stimulus compared to standard triceps extensions. Athletes benefit from improved arm stability and pushing power, crucial for sports requiring upper body strength. Additionally, this exercise helps prevent muscle imbalances and enhances overall arm aesthetics, making it a valuable addition to any strength training regimen.
| Primary muscle group: | Arms |
| Exercise type: | Ezbar |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
24kg
Avg. weight
52lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit upright on an inclined flat bench and rest an EZ bar with a pronated grip on your thighs.
- 2Kick the EZ bar up and rest it on your chest. Lean back on the bench while doing so.
- 3Raise the EZ bar above your head until your arms are almost fully extended. This is your starting position.
- 4Inhale as you slowly lower the EZ bar until you feel a slight stretch in your triceps and the bar is behind your head.
- 5Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Maintain Proper Form: Always keep your elbows tucked in close to your head throughout the movement to maximize triceps activation and avoid unnecessary strain on your shoulders. Your upper arms should stay static, with movement coming only from your elbow joint.
Controlled Motion: Lower the bar slowly and with control. This ensures you maintain tension on the triceps throughout the exercise and reduces the risk of injury.
Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing will help you maintain stability and focus.
Range of Motion: Ensure you’re achieving a full range of motion by fully extending your arms at the top and lowering the bar down until you feel a stretch in your triceps at the bottom. However, avoid locking out your elbows completely to keep tension on the muscles.
Grip: Use an overhand grip on the EZ bar, placing your hands on the angled sections to alleviate wrist discomfort and better isolate the triceps.
Angle of Bench: Adjust the bench to an incline that is comfortable but challenging. Usually, a 30 to 45-degree incline works best for this exercise.
Weight Selection: Start with a moderate weight you can control throughout the full range of motion. It's better to prioritize form and execution over lifting heavier weights to prevent injury and ensure muscle engagement.
Spotter Use: If you're lifting heavier weights, have a spotter on hand to assist you. This not only ensures safety but allows you to push your limits effectively.
Warm-Up: Always ensure your muscles are properly warmed up before heavy sets. Light triceps pulldowns or push-ups can get your triceps primed for the exercise.
Mind-Muscle Connection: Focus on the triceps muscles contracting and extending throughout the movement. This mental connection can enhance muscle activation and result in better outcomes.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
