Triceps
Lying EZ Bar Extension
The Lying EZ Bar Extension is a strength exercise with an EZ bar for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 38%, triceps (lateral head) 28% and triceps (medial head) 22%.
How to do it
- Lie on a flat bench with an EZ bar held on the inner angled sections, palms facing your feet.
- Press the bar up, then tilt the upper arms back about 30 degrees so the bar sits above your eyes.
- Bend the elbows to lower the bar in an arc behind your head, keeping the upper arms at that angle.
- Go down until the bar is below the level of the bench top behind your head.
- Straighten the elbows to bring the bar back above your eyes.
Tips
- Lowering behind the head instead of to the forehead gives a longer stretch.
- Keep the angle of the upper arms fixed so the elbows do the work.
Common mistakes
- Letting the upper arms swing back so the move becomes a pullover.
- Lowering too fast into the deep stretch.
Muscles worked by the Lying EZ Bar Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
Lying EZ Bar Extension alternatives
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Frequently asked questions
What muscles does the Lying EZ Bar Extension work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the Lying EZ Bar Extension good for beginners?
The Lying EZ Bar Extension is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the Lying EZ Bar Extension?
For example the Cable Rope Skull Crusher, Cable Skull Crusher and Dumbbell Floor Skull Crusher. They train mostly the same muscles, some with different equipment.
How do you make the Lying EZ Bar Extension harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
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