EZ Bar Seated Overhead Triceps Extension

Overview

Target Muscle Groups:: Triceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.

General Information

EZ Bar Seated Overhead Triceps Extension is an isolation exercise that primarily targets the long head of the triceps, while also engaging the lateral and medial heads to a lesser extent. It is an intermediate-level exercise that helps develop strength, size, and definition in the triceps.

Seated overhead extensions allow for a greater stretch in the triceps compared to other pressing movements, promoting better muscle activation and hypertrophy. Using an EZ bar reduces wrist strain thanks to its angled grips, making it a joint-friendly alternative to straight bar variations.

This exercise is often included toward the end of arm or upper-body workouts to fully fatigue the triceps. Proper posture and control are essential to maximize effectiveness and prevent unnecessary strain on the shoulders or elbows.

Instructions

Sit on a bench with a back support and hold the EZ bar with a narrow overhand grip.
Raise the EZ bar overhead, extending your arms fully with elbows close to your head.
Keeping your elbows stationary, slowly lower the bar behind your head by bending only at the elbows.
Lower the bar until you feel a stretch in your triceps, ensuring your upper arms remain vertical.
Press the bar back up by extending your elbows until your arms are fully straight.
Repeat for the desired number of repetitions while maintaining control throughout the movement.

Common Mistakes

Flaring elbows outward

Allowing elbows to flare out reduces tension on the triceps and places more stress on the shoulders.

Arching the lower back excessively

Leaning back heavily shifts strain onto the lower back and reduces triceps engagement.

Using too much weight

Going too heavy compromises form and increases the risk of elbow and shoulder injuries.

Shortening the range of motion

Not lowering the bar fully behind the head limits the triceps stretch and reduces muscle activation.

Injuries

EZ Bar Seated Overhead Triceps Extension is a low to medium risk exercise when executed with proper technique and manageable weight.

Common injury risks include elbow strain if the bar is lowered too far or if heavy weights are used with poor control. Shoulder discomfort may also occur if the arms drift too far forward or if posture is compromised.

To prevent injuries, warm up your elbows and shoulders before heavy sets, choose a weight you can stabilize easily overhead, and maintain a slow, controlled motion throughout the exercise. Focus on keeping your core engaged and your spine neutral while seated.

Frequently Asked Questions

Q: Can I perform this exercise standing instead of seated?: Yes, but sitting provides better stability and support, especially for heavier loads.
Q: Is an EZ bar necessary, or can I use a dumbbell?: You can use a dumbbell if an EZ bar isn't available; both options effectively target the triceps.
Q: How wide should my grip be on the EZ bar?: Use a close or shoulder-width grip to maintain better elbow positioning and maximize triceps isolation.

Overview

Target Muscle Groups:: Triceps.
Equipment:: Ez bar, bench.
Difficulty:: Intermediate.
Log Type:: Reps and weight.