IsolationBarbell
EZ Barbell Lying Triceps Extension
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Lie on a flat bench holding an EZ bar with a narrow grip on the inner angled grips
- Extend your arms straight up above your chest with elbows fully extended
- Keep your upper arms stationary and perpendicular to the floor - this is critical throughout
- Take a breath and lower the bar by bending only your elbows toward your forehead or behind your head
- Keep your elbows pointing forward and close together - don't let them flare out to the sides
- Lower until the bar is just above your forehead or slightly behind your head (as flexibility allows)
- Contract your triceps powerfully and extend your elbows to press the bar back to starting position
- At full extension, squeeze your triceps hard for 1 second and feel them contract
💡Coaching Cues
- ✓
Upper arms stay still
- ✓
Elbows point forward
- ✓
Lower to forehead
- ✓
Extend fully
- ✓
Squeeze triceps at top
- ✓
Control the movement
⚠️Common Mistakes
- ✗
Moving upper arms during exercise
- ✗
Elbows flaring outward
