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EZ Bar French Press on Exercise Ball

A seated overhead EZ bar triceps extension on a stability ball that trains the long head under stretch while the trunk stabilizes the seat.

ArmsBarbellElbow extension
GoLightWeight mediaez-bar-french-press-on-exercise-ball

Demonstration coming soon

Primary

Triceps

Secondary

CoreAnterior deltoidsForearm flexors

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Sit tall on the center of a stability ball with feet flat and slightly wider than hips.
  2. 02Grip the EZ bar on the inner angled handles, palms facing mostly up.
  3. 03Press or have a partner hand the bar to arms length overhead.
  4. 04Brace the trunk and keep the ribs stacked over the hips.

Execution

  1. 01Bend the elbows and lower the bar behind the head under control.
  2. 02Keep the upper arms vertical and close to the ears.
  3. 03Lower until a full triceps stretch is felt, then reverse.
  4. 04Extend the elbows to press the bar back to lockout overhead.

Checkpoints

  • -Upper arms stay vertical beside the head through every rep.
  • -Lower back does not arch as the bar descends.
  • -The ball stays still; no rocking to generate momentum.
  • -Full stretch at the bottom and full lockout at the top.

Common mistakes

  • -Flaring the elbows wide and shortening the range.
  • -Arching hard through the lumbar spine to finish reps.
  • -Lowering the bar to the neck instead of behind the head.
  • -Loading beyond what can be controlled while balancing on the ball.

Programming notes

  • -Use 3 sets of 10 to 15 reps with a lighter bar than the bench-seated version.
  • -The stretched position drives growth; prioritize depth over load.
  • -Move to a bench with back support when you want to push heavier overhead extensions.

Related exercises

EZ Bar Standing French Press

Barbell / Arms

EZ Barbell Seated Triceps Extension

Barbell / Arms

Barbell Seated Overhead Triceps Extension

Barbell / Arms

Exercise Ball Supine Triceps Extension

Dumbbell / Arms

Almost there

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