EZ Barbell Lying Triceps Extension
How to do it
Starting position
- Lie on a flat bench and plant your feet firmly on the floor.
- Grip the EZ bar with an overhand grip narrower than shoulder-width.
- Extend the barbell straight above your chest and look at the ceiling.
- Bring your upper arms slightly toward your torso as if locking your shoulder joints.
Movement
- Keep your elbows fixed in place and slowly lower the bar.
- Bend your elbows so the barbell goes above the crown of your head or behind your head.
- Feel the contraction in your triceps as you press back up to the starting position.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Trainer tips
- Keep your upper arms perpendicular to the floor
- Lower slowly to protect your elbows
Cautions
- Bending your wrists excessively can cause pain, so grip the bar firmly.
- Start with a light weight so heavy loads do not strain your shoulders.
- Letting the upper arms go behind the body
- Letting the shoulders take over because the weight is too heavy
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Equipment |  EZ bar Flat bench Barbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
21 similar exercises
Representative exercise: EZ Barbell Lying Triceps Extension
- Lying Overhead Arm Extension
- Barbell Lying Triceps Extension
- Triceps Press (Head Below Bench)
- Triceps Press (Low Bar Position)
- Barbell Lying Back of the Head Tricep Extension
- Dumbbell Lying Elbow Press
- Dumbbell Lying Triceps Extension
- Dumbbell Lying Triceps Extension (Across Face)
- Cable Lying Triceps Extension
- Cable Lying Triceps Extension (Low)
- Kettlebell Skull Crusher
- Lying Triceps Extension with Pillow
- Barbell Lying extension (Demo 2)
- Barbell Reverse Grip Skullcrusher
- Barbell Lying Close-grip Triceps Extension
- Barbell Seated Close grip Behind Neck Triceps Extension
- Dumbbell Lying Single Arm Triceps Extension
- Dumbbell Lying Alternate Triceps Extension
- Cable Lying Triceps Extension (with Rope)
- Dumbbell Lying One Arm Pronated Triceps Extension
- Dumbbell Lying One Arm Supinated Triceps Extension
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the EZ bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Seated Single Arm Overhead Triceps ExtensionEasierDumbbell Overhead Triceps ExtensionEasierRing Triceps ExtensionHarderBarbell Decline Close Grip To Skull PressHarderBodyweight SkullcrusherSimilar exerciseBarbell Standing Overhead Triceps ExtensionSimilar exerciseSkull CrusherSimilar exerciseMachine Overhead Triceps ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.