EZ Barbell Seated Triceps Extension

준비 자세

1. 01Set a bench upright or sit on a flat bench with feet planted wide.
2. 02Grip the EZ bar on the inner angled sections with palms facing mostly up.
3. 03Press or have a partner hand the bar to a locked overhead position.
4. 04Brace the trunk and keep ribs down so the lower back does not arch.

수행

1. 01Start with the bar locked out directly over the head.
2. 02Bend only at the elbows and lower the bar behind the head under control.
3. 03Descend until you feel a full stretch in the triceps without the elbows flaring wide.
4. 04Drive the bar back to lockout by extending the elbows, keeping upper arms vertical.

체크포인트

• -Upper arms stay close to the head and near vertical throughout.
• -Elbows point forward, not out to the sides.
• -The lower back stays neutral, not hyperextended.
• -The bar path stays behind the head, never drifting forward at the bottom.

흔한 실수

• -Flaring the elbows wide and turning it into a press.
• -Arching the lower back to cheat the bar up.
• -Cutting the range short and losing the long head stretch.
• -Using a load so heavy the elbows drift forward on every rep.