How to do an EZ-Bar Overhead Tricep Extension

Authored by Fitbod

About EZ-Bar Overhead Tricep Extension

Sets Logged
600,296
Popularity Rank
119th
Difficulty
Intermediate
Triceps Strength
90 mSCORE 14th
Equipment Required
  • Photo of EZ Bar
    EZ Bar
Primary Muscles
Secondary Muscles

Instructions: How To

Like other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.

  1. Stand with your feet shoulder-width apart and a slight bend in your knees.
  2. Grasp an EZ-bar on the inner bend with both hands and position it behind your head such that your elbows point toward the ceiling.
  3. Contract your triceps to raise the EZ-bar overhead while keeping your elbows locked in place
  4. Slowly allow the EZ-bar to descend back to the starting position while maintaining tension in your triceps.
  5. Maintain good posture by keeping your core engaged for stability, your back straight and your elbows locked in place. Do not hyperextend your lower back as your raise the weight overhead.
  6. You should feel this exercise in your triceps.

Common Mistakes

  • Limit Range of Motion at the Top

    Make sure you’re keeping tension on your triceps at the top of the movement. Many lifters will lock out their arms with the weight directly over their elbow. This gives your triceps time to rest between reps. Limit your range of motion so there’s always tension on your triceps.

  • Elbow Drift

    Keep your elbows as stationary as possible throughout this exercise. This will help you maintain tension in your triceps. Think of the weight arcing around your elbow, rather than simply pressing the weight overhead.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight