maratoolDecline EZ Bar Triceps Extension
How to do the decline ez bar triceps extension
- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
- Lift the bar back to the starting position by contracting the triceps and exhaling.
- Repeat until the recommended amount of repetitions is performed.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
One joint moves, and it moves the load away from the body. With nothing recruited to assist, the target muscle reaches its own limit rather than the limit of the weakest link in a chain — which makes this useful for adding volume after the heavy compound work, not for opening a session.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the triceps too, using equipment this one does not:
- Decline Triceps Extension with Dumbbelldumbbell
- Dip Machinemachine
- Dips - Triceps Versionbody only
- EZ-Bar Skullcrushere-z curl bar
- Incline Pushdown with Cablecable
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 99 triceps exercises in this database, 44 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.