EZ-Bar Overhead Triceps Extension

oec:ez-bar-overhead-triceps-extension

An isolation exercise performed seated or standing that extends an EZ-curl bar overhead to target the triceps, particularly emphasizing the long head.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Overhead EZ-Bar Triceps Extension, French Press, EZ-Bar French Press, Seated EZ-Bar Overhead Triceps Extension, Overhead Triceps Extension

How to do it

Setup

Sit upright on a flat bench or a bench with low back support, holding an EZ-bar with an overhand grip on the inner bends.
Press the bar directly overhead until your arms are extended vertically with your elbows tucked inward.

Movement

Keeping your upper arms stationary and close to your ears, lower the bar behind your head by bending at the elbows.
Descend until you feel a deep stretch in the triceps, around a ninety-degree elbow angle or slightly deeper.
Drive the weight upward by extending your elbows until your arms return to the fully extended starting position.
Squeeze the triceps firmly at the top before beginning the next repetition.

Breathing

Inhale as you lower the bar behind your head; exhale forcefully as you extend your elbows back to the top.

Cues

Elbows pointed forward
Upper arms fixed like pillars
Ribs down, avoid arching the lower back

Common faults

Flaring the elbows outward excessively during the descent.: Keep elbows pointing mostly forward and relatively close together to maintain tension on the triceps and protect the shoulders.
Arching the lumbar spine to compensate for poor shoulder mobility.: Brace the abdominals firmly and use a bench with vertical back support if needed.
Moving the upper arms forward and back like a pullover.: Isolate the movement to the elbow joint; keep the upper arms locked in a near-vertical plane.

Safety

Carefully lower the bar to your chest or have a spotter take it when finishing the set rather than dropping it behind your neck.
Do not use excessive weight that forces severe cervical flexion or lumbar hyperextension.

Muscles

Triceps, long head prime mover
Triceps, lateral head prime mover
Triceps, medial head prime mover
Anconeus synergist
Rectus abdominis stabilizer
Rotator cuff stabilizer
Wrist and finger flexors stabilizer

Joints

Elbow: Extension
Shoulder: Isometric stabilization
Shoulder blade: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Elbow extension isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: push
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: EZ curl bar; Flat bench or Adjustable bench
Record: Repetitions and Load
Load: external, total

variation of Barbell Overhead Triceps Extension
substitute for Barbell Overhead Triceps Extension
substitute for Cable Overhead Triceps Extension
substitute for Seated Dumbbell Overhead Triceps Extension

Sources

wger: Overhead Triceps Extension, by benjamin.yildiz@proton.me (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

ez-bar-overhead-triceps-extension.json