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EZ-Bar Overhead Tricep Extension being performed with proper form
EZ-Bar Overhead Tricep Extension demonstration video — proper form for the full movement.

How to do an EZ-Bar Overhead Tricep Extension

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
887,233
Popularity Rank
146th
Difficulty
Intermediate
Triceps Strength
88 mSCORE 18th
Equipment Required
  • Photo of EZ Bar
    EZ Bar

Workouts with EZ-Bar Overhead Tricep Extension

    Target muscles worked

    Primary Muscles
    Triceps
    Secondary Muscles
    Shoulders

    Instructions for Proper Form

    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.

    Tips & FAQs

    • EZ-Bar Overhead Tricep Extension is also known as:

      • EZ-Bar Overhead Tricep Press
      • Weighted Overhead Tricep Extension

    Common Form 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.

    Weight & 1 Rep Max Calculator

    Average EZ-Bar Overhead Tricep Extension standards by male, female, weight, age and height

    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
      22.5
      lbs
      1 Rep Max
      30
      lbs
    • intermediate
      8
      reps
      25
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to EZ-Bar Overhead Tricep Extension

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    1. 1. Cable Rope Tricep Extension

      Photo of Cable Rope Tricep Extension being performed
      99.1 mSCORESWAPPED 6,772 TIMES

      This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

    2. 2. Seated Tricep Press

      Photo of Seated Tricep Press being performed
      97.4 mSCORESWAPPED 5,396 TIMES

      Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

    3. 3. Dumbbell Skullcrusher

      Photo of Dumbbell Skullcrusher being performed
      98.4 mSCORESWAPPED 4,637 TIMES

      Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

    4. 4. Cable Tricep Pushdown

      Photo of Cable Tricep Pushdown being performed
      97.9 mSCORESWAPPED 4,515 TIMES

      This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

    5. 5. Skullcrusher

      Photo of Skullcrusher being performed
      97.2 mSCORESWAPPED 3,835 TIMES

      Skullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.

    6. 6. Dumbbell Kickbacks

      Photo of Dumbbell Kickbacks being performed
      93.7 mSCORESWAPPED 3,141 TIMES

      Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

    7. 7. Bench Dip

      Photo of Bench Dip being performed
      93.8 mSCORESWAPPED 2,798 TIMES

      Bench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.

    8. 8. Dip

      Photo of Dip being performed
      93.9 mSCORESWAPPED 2,609 TIMES

      Dips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.

    9. 9. Dumbbell Tricep Extension

      Photo of Dumbbell Tricep Extension being performed
      86.6 mSCORESWAPPED 2,252 TIMES

      The Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.

    10. 10. Tricep Overhead Extension with Rope

      Photo of Tricep Overhead Extension with Rope being performed
      82.8 mSCORESWAPPED 2,062 TIMES

      Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.