Triceps
Overhead EZ Bar Extension
The Overhead 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) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.
Also known as: ez bar overhead extension, overhead ez extension
How to do it
- Stand with feet hip-width and grip an EZ bar on the inner angled sections, palms facing forward.
- Press the bar overhead until your arms are straight.
- Keep the upper arms beside your head with the elbows pointing forward.
- Bend the elbows to lower the bar behind your head until the forearms pass parallel.
- Straighten the elbows to press the bar back up overhead.
Tips
- Brace your trunk before each rep so the lower back stays neutral.
- Keep the elbows about head-width apart, not flared.
Common mistakes
- Moving the upper arms forward so the bar comes down in front of the head.
- Arching the lower back to lift the bar.
Muscles worked by the Overhead 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.
Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Overhead EZ Bar Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Band Overhead Tricep Extension
- Kettlebell Tricep Extension
- Overhead Dumbbell Extension
- Overhead Tricep Extension
Similar exercises
Frequently asked questions
What muscles does the Overhead EZ Bar Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Overhead EZ Bar Extension good for beginners?
The Overhead EZ Bar Extension is rated intermediate. If you are new, learn the Band Overhead Tricep Extension first and build up from there.
What is a good alternative to the Overhead EZ Bar Extension?
For example the Band Overhead Tricep Extension, Kettlebell Tricep Extension and Overhead Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Overhead EZ Bar Extension harder?
Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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