Exercise Library
Ez Barbell Incline Triceps Extension
Lie on an incline bench holding an EZ barbell with an overhand grip. Start with your arms extended above your chest. Slowly bend your elbows to lower the barbell toward your forehead or slightly behind your head while keeping your upper arms fixed and elbows stable. Pause briefly at the bottom, then extend your elbows to press the barbell back to the starting position. Keep the movement controlled and avoid swinging or flaring your elbows.
Primary muscle
Triceps (primary)
Secondary muscles
Shoulders (secondary)
Equipment
EZ Bar
Category
Triceps
How to Do the Ez Barbell Incline Triceps Extension
- Set a bench to a 30 to 45 degree incline and lie back holding an EZ bar with a close grip.
- Press the bar up so your arms are extended and angled slightly back over your head.
- Pull your shoulder blades down into the pad and brace your core.
- Bend only at the elbows to lower the bar behind the top of your head.
- Stop when your forearms pass parallel and the triceps reach a deep stretch.
- Extend the elbows to drive the bar back to the starting position, keeping the upper arms frozen in place.
- Stop just short of losing tension at the top and repeat for 8 to 12 reps.
Common Mistakes
- Letting the upper arms swing: If the elbows drift forward and back each rep, the shoulders and lats are stealing the work. Lock the upper arm angle for the whole set.
- Lowering toward the face: On an incline the bar should travel behind the head, not to the forehead. Aim past your crown to keep the stretch.
- Rushing the negative: Dropping the bar wastes the stretch that makes this variation special. Take two to three seconds on every descent.
- Grabbing the wide grip: Hands on the outer curves force the elbows wide. Use the inner angled handles so the elbows stay tucked.
Track This Exercise in the App
Log your ez barbell incline triceps extension sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.