Triceps extension with EZ bar (seated)

Exercise overview

Primary muscle group: Arms

Exercise type: EZ-bar

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 22

Average per rep (lbs)*: 47

Description: Sit upright on a flat bench and rest an EZ bar with a pronated grip on your thighs. Raise 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. Inhale as you slowly lower the bar until you feel a slight stretch in your triceps and the bar is behind your head. Your elbows should be stable and should be facing upwards at all time during this motion. The power should come from your triceps muscle. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00248

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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