Standing Overhead EZ Bar Tricep Extension: Video Tutorial & Exercise Guide
| Workout | Standing Overhead EZ Bar Tricep Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Ez Bar |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Standing Overhead EZ Bar Tricep Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Standing Overhead EZ Bar Tricep Extension: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart and hold the EZ bar with an overhand grip, hands placed on the angled parts of the bar. Raise the bar overhead with your arms fully extended.
- Step 2: Keep your core engaged, and your elbows close to your head. This is your starting position.
- Step 3: Lower the EZ bar slowly behind your head by bending your elbows, keeping your upper arms stationary. Focus on controlling the movement to avoid any strain on your elbows or shoulders.
- Step 4: Once your forearms are parallel to the floor and you feel a stretch in your triceps, reverse the motion by extending your elbows to bring the EZ bar back to the starting position overhead.
- Step 5: Squeeze your triceps at the top of the movement and repeat for the desired number of repetitions.
Standing Overhead EZ Bar Tricep Extension: Overview
The Standing Overhead EZ Bar Tricep Extension is an isolation exercise that focuses on building strength and size in the triceps, particularly the long head of the triceps. The EZ bar allows for a more natural grip, reducing strain on the wrists and making the movement more comfortable. This exercise is highly effective for targeting the triceps and should be a staple in any upper-body workout routine.
Performing this movement while standing also engages the core and stabilizing muscles, improving balance and posture.
Standing Overhead EZ Bar Tricep Extension: Benefits
This exercise specifically targets the long head of the triceps, which contributes to the overall size and strength of the upper arms. The EZ bar helps reduce wrist strain, making it more comfortable for lifters to perform, especially at higher weights. The standing position also engages the core, improving stability and functional strength.
The overhead extension also provides a full range of motion for the triceps, leading to better muscle activation and hypertrophy over time.
Standing Overhead EZ Bar Tricep Extension: Pro Tips & Advanced Techniques
Keep your elbows close to your head throughout the movement to fully engage the triceps and prevent unnecessary strain on your shoulders. Focus on controlling the movement, especially during the lowering phase, to maximize muscle engagement. Avoid using momentum or swinging the bar. For an added challenge, increase the weight or slow down the eccentric (lowering) phase to increase time under tension.
Standing Overhead EZ Bar Tricep Extension: Progression Plan
Beginner
Intermediate
Advanced
Standing Overhead EZ Bar Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Standing Overhead EZ Bar Tricep Extensions target?
+This exercise primarily targets the long head of the triceps, helping to build strength and definition in the upper arms.
Can beginners perform Standing Overhead EZ Bar Tricep Extensions?
+Yes, beginners can perform this exercise with a light bar to focus on mastering form before progressing to heavier weights.
How can I make Standing Overhead EZ Bar Tricep Extensions more challenging?
+To make the exercise more challenging, you can increase the weight, slow down the lowering phase, or incorporate pauses to increase time under tension.
What common mistakes should I avoid during Standing Overhead EZ Bar Tricep Extensions?
+Avoid flaring your elbows outward or using momentum to lift the bar. Keep your elbows close to your head and control the movement to maximize tricep activation.
How often should I include Standing Overhead EZ Bar Tricep Extensions in my routine?
+Incorporate this exercise 1-2 times per week as part of your upper-body or arm workout for optimal tricep development.
