Overview
This exercise is a triceps isolation movement performed on an incline bench using an EZ-bar. The inclined angle increases the range of motion, forcing the triceps to work harder during both the stretching and contraction phases.
It is commonly used in bodybuilding, strength training, and athletic conditioning to improve arm definition, muscle endurance, and pressing strength.
How to Perform the Incline EZ-Bar Triceps Extension
Step 1: Setup and Starting Position
- Set an incline bench to a 30 to 45-degree angle.
- Lie back on the bench with your feet flat on the ground.
- Hold an EZ-bar with an overhand grip, positioning your hands slightly closer than shoulder-width apart.
- Extend your arms above your chest, keeping a slight bend in your elbows.
Step 2: Execution
- Lower the bar behind your head by bending your elbows, keeping them stationary.
- Lower the bar until your elbows are fully bent and you feel a stretch in your triceps.
- Press the bar back up to the starting position, fully extending your arms but without locking out the elbows.
- Perform 3 to 4 sets of 8 to 12 reps with controlled motion.
Tips for Proper Form
- Keep your elbows stable; do not let them flare outward.
- Lower the bar behind your head rather than toward your forehead for better muscle activation.
- Use a moderate weight to maintain control and avoid strain.
- Keep your wrists neutral to prevent unnecessary stress.
- Engage your core to stabilize your upper body during the movement.
Common Mistakes to Avoid
- Using excessive weight, leading to poor control and potential injury.
- Flaring elbows outward, which reduces triceps activation.
- Bringing the bar too close to the forehead, limiting the stretch and muscle engagement.
- Not fully extending the arms, reducing the effectiveness of the exercise.
- Arching the lower back excessively, causing unnecessary strain.
Benefits of the Incline EZ-Bar Triceps Extension
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Targets the Long Head of the Triceps: The incline position stretches the long head, maximizing its engagement for better muscle development.
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Enhances Arm Strength and Size: This movement builds triceps mass and strength, improving performance in pressing exercises like the bench press and overhead press.
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Increases Range of Motion: The inclined angle allows for a deeper stretch and stronger contraction, leading to greater muscle activation.
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Reduces Wrist and Elbow Strain: The EZ-bar grip is more ergonomic than a straight bar, minimizing discomfort in the wrists and elbows.
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Improves Stability and Control: The controlled movement helps improve overall upper body coordination and strength.
How to Incorporate Into Your Routine
- For Strength: Perform 4 to 5 sets of 6 to 8 reps with a challenging weight.
- For Muscle Growth: Perform 3 to 4 sets of 8 to 12 reps with moderate weight.
- For Endurance: Perform 3 sets of 12 to 15 reps with a lighter weight.
- Pair With: Close-grip bench press, dips, and rope pushdowns for a complete triceps workout.
Muscles Worked
