Decline EZ-Bar Triceps Extension
Trains the Triceps.
- Equipment
- An EZ bar and a decline bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Set a decline bench and hook your legs under the pads.
- Lie back holding an EZ bar on the inner angled sections with an overhand grip.
- Press it up until the arms are straight, then tip the upper arms back slightly.
- Bend the elbows to lower the bar toward your forehead or just past it.
- Keep the upper arms still and the elbows pointing forward.
- Straighten the arms back to the start.
Common mistakes
- Setting the arms perpendicular to the torso. On a decline that points them straight at the floor and the weight rests on the joints at the top; tipping them back is what keeps the triceps loaded throughout.
- Lowering to the forehead with a bar that is too heavy. The head is below the hips, the elbows are bent, and there is nowhere good for a failed repetition to go — lowering past the head gives the bar somewhere to travel.
- Flaring the elbows. Elbows in and pointing forward keeps the load on the triceps; out brings the chest in.
- Skipping the leg hooks. They are what stop you sliding head-first down the bench, and they matter most on the repetition you did not expect to be hard.