EZ Bar Lying Close Grip Triceps Extension Behind Head

The EZ Bar Lying Close Grip Triceps Extension Behind Head is a highly effective isolation exercise that targets the triceps, the three-headed muscles located at the back of the upper arm. This exercise is commonly performed with an EZ bar, which features angled grips to reduce strain on the wrists. By lying on a flat bench and holding the EZ bar with a close grip, you engage the triceps in a unique way. Starting with the arms fully extended and the bar directly above the forehead, you slowly lower the barbell down towards the top of your head by bending at the elbows. The movement primarily occurs at the elbow joint, allowing for a focused contraction of the triceps. The key to proper execution of the EZ Bar Lying Close Grip Triceps Extension Behind Head is maintaining control and stability throughout the movement. This exercise effectively targets the long head of the triceps, which contributes to the overall size and definition of the muscles. It also engages the lateral and medial heads, ensuring a well-rounded triceps workout. To maximize the benefits of this exercise, it is important to use an appropriate weight that challenges the triceps without sacrificing form. Remember to perform a thorough warm-up to increase blood flow to the muscles and reduce the risk of injury. Incorporating this exercise into your routine, along with a comprehensive triceps workout plan, can help you achieve stronger, more sculpted arms.

Instructions

• Start by lying flat on a bench with your feet firmly planted on the ground and your knees bent.
• Grasp the EZ bar with an overhand grip and your hands positioned close together, about shoulder-width apart.
• Keep your elbows tucked in close to your head as you slowly lower the bar towards the top of your head. Your upper arms should remain stationary throughout the movement.
• Once the bar is lowered as far as you can comfortably go, pause briefly, then slowly raise it back up to the starting position by extending your arms.
• Repeat for the desired number of repetitions, ensuring that you maintain control throughout the exercise.

Tips & Tricks

• Focus on proper form and technique to avoid injury.
• Start with a weight that allows you to perform the exercise with proper form.
• Engage your core and keep your back flat on the bench throughout the movement.
• Control the movement by slowly lowering the bar towards the back of your head.
• Exhale as you extend your arms and fully contract your triceps at the top of the movement.
• Avoid locking your elbows at the top of the movement to maintain tension on the triceps.
• Include this exercise as part of a well-rounded triceps workout to target all heads of the triceps muscle.
• Warm up your triceps with lighter weight or dynamic stretches before performing heavier sets.
• Listen to your body and adjust the weight and intensity as needed.
• Consult with a fitness professional if you have any concerns or questions about this exercise.