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EZ Barbell Incline Triceps Extension

A triceps extension performed on an incline bench with an EZ bar, keeping the arms overhead for a long-head stretch.

ArmsBarbellElbow extension

Primary

Triceps brachii (long head)

Secondary

Anconeus

Equipment

Barbell

Pattern

Elbow extension

Setup

  1. 01Set a bench to a 30 to 45 degree incline.
  2. 02Lie back holding the EZ bar with a narrow grip.
  3. 03Press the bar up over the face.
  4. 04Angle the upper arms slightly back toward the head.

Execution

  1. 01Bend the elbows to lower the bar behind the head.
  2. 02Keep the upper arms fixed as the forearms hinge.
  3. 03Feel a stretch in the triceps at the bottom.
  4. 04Extend the elbows to return the bar overhead.

Checkpoints

  • -Upper arms stay still; only the forearms move.
  • -Elbows point up, not flaring wide.
  • -The bar clears the head with room to spare.
  • -Wrists stay neutral on the angled EZ grips.

Common mistakes

  • -Letting the elbows drift forward, turning it into a press.
  • -Flaring the elbows out to shorten the range.
  • -Lowering the bar to the forehead instead of behind the head.
  • -Using a load too heavy to control the stretch.

Programming notes

  • -Use 3 sets of 10 to 15 reps.
  • -The incline increases the overhead stretch on the long head.
  • -Progress in small jumps; elbow tolerance limits loading here.

Related exercises

Skull Crusher

Barbell / Arms

EZ Bar Lying Close Grip Triceps Extension Behind Head

Barbell / Arms

Cable Incline Triceps Extension

Cable / Arms

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