EZ Bar Overhead Triceps Extension
A seated or standing overhead extension with an EZ bar, loading the triceps heavily in a stretched position.
Primary muscles
- Triceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on an upright bench holding an EZ bar overhead with a narrow overhand grip and arms straight.
Keep the upper arms close to the head.
Bend the elbows to lower the bar behind the head.
Lower to a comfortable stretch.
Extend the elbows to press the bar back overhead.
Breathing: Inhale as you lower, exhale as you extend.
Coaching tips
Elbows in and up
Brace the core
Smooth tempo
Common mistakes
Elbows flaring
Arching the back
Lowering too fast
Safety notes
Start light; the overhead stretch position stresses the elbows under heavy loads.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.