As the title alludes, the EZ bar tricep extension is an exercise that focuses on strengthening the mass and size of the triceps heads.
To do this, the movements are catered to stretch the tricep muscle in order to activate muscle engagement.
WHAT TO DO:
There are two major variations of the EZ bar tricep extension. They include the standing and lying EZ bar tricep extension. To do these exercises:
STANDING EZ BAR TRICEP EXTENSION
- Hold a loaded EZ bar with a medium, overhand grip.
- Press the bar directly overhead with the arms fully extended and triceps locked. This is your starting position.
- Bend your elbows to lower the bar behind your head until your forearms go past 90 degrees.
- Pause, then extend your arms back to the starting position.
LYING EZ BAR TRICEP EXTENSION
- Lie down on a flat bench faceup with hands above your forehead and arms slightly tilted backwards and grab an EZ bar using an overhand grip
- Lower the bar at your elbows without moving your upper arms
- Lower the bar down until your forearms are just past parallel to the floor.
- Reverse movement back to starting position. This completes one rep.
WHAT MUSCLES DO THE EZ BAR TRICEP EXTENSION WORK?
TRICEPS
The EZ bar tricep extension engages the triceps by extending it to the greatest degree. This is done by forcing the triceps into action when you stretch it and force it to handle the weight of the EZ bar.
The tricep is located right between the shoulder joint and the elbow. Therefore in order to engage it you position your arm just overhead.
In doing so, when the bar is at its lowest point, it is stretched and engaged in order to lift the bar thus making the tricep stronger with every lift.
ELBOW JOINTS
In order for the triceps to be engaged, there are some minor but extremely vital movements you need to make.
This includes extending and flexing your arm. Extending your arm allows you to reach out and hold the bar whilst flexing facilitates the upward and downward movement of the EZ bar.
Therefore, for each EZ bar tricep extension rep, the elbow is engaged. This strengthens the elbow joint making it capable of handling heavy loads as a coping mechanism.
It also reduces your susceptibility to elbow injuries.
FOREARM
The forearm facilitates a lot of movement in your limbs. They play a huge role in enabling the elbows and wrists to move.
They also help with grip therefore the stronger the forearm, the stronger your grip. All these movements are particularly influential in enabling you to do the EZ bar tricep extension effectively.
For instance, a strong grip enables you to hold the EZ bar in an overhand grip and ensure maximum strain to the target muscles.
Since the forearm is involved in orchestrating movements of all the target muscles, it is also engaged with each rep.
EZ BAR TRICEP EXTENSION BENEFITS
BUILDS AND SHAPES THE TRICEPS
The amount of strain directed at the triceps forces the muscle heads to break down and rebuild stronger.
A strong tricep provides trickle benefits such as stable shoulders and elbow joints
The EZ bar tricep extension is also a detailed exercise due to isolation of the tricep brachii. As a result, this leads to sculpting and shaping of the posterior region of the arm – where the tricep is located.
INCREASES THE STRENGTH OF THE ARM
Despite the fact that the EZ bar tricep extension mostly works the triceps, a lot of arm coordination is required to complete a rep.
This is due to the universal engagement of most parts of the arm. Consequently, these conditions and strengthens the whole arm.
A strong arm is useful in day-to-day activities i.e., it makes it easier to perform physical tasks and avoid injuries.
It also enables you to eventually graduate to higher impact exercises.
ALTERNATIVES TO THE EZ BAR TRICEP EXTENSION
CHEST PRESS
- Lie on the bench with a dumbbell in each hand and your feet flat on the floor.
- Push the dumbbells up so that your arms are directly over your shoulders and your palms are up.
- Pull your abdominals in, and tilt your chin toward your chest.
- Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.
- Roll your shoulder blades back and down, like you’re pinching them together
- Push the weights back up
BURPEE
- Begin in a standing position.
- Sit into a squat and place your hands on the ground outside your feet
- Kick both feet out behind you and land in the push-up position
- Push your chest to the ground at the bottom of a push-up
- Press up from the bottom of the push-up and return to your feet and jump off the ground, clapping hands overhead
TRICEP DIP
- Sit on the edge of a sturdy chair or bench. Bring your arms down along your sides and rest your palms on your chair.
- Wrapping your fingers under the front of the seat. Straighten your legs out in front of you and place your heels firmly on the ground
- Move your bottom forward until it’s completely off the chair. Lower yourself by bending your elbows back until they reach a 90-degree angle.
- Pause for 1-2 seconds at the bottom of your dip to feel the strain. Then, engage your triceps to press your body back up, bringing your arms straight
MISTAKES TO AVOID
FLARED OUT ELBOWS
In order to properly isolate the triceps, you need to avoid flaring out your elbows. This means you need to keep your elbows tense as you straighten them.
A turgid elbow ensures you keep all engagement to one area and avoid involvement of the surrounding muscles.
UNCONTROLLED MOMENTUM
In order to achieve maximum efficiency, it is crucial that you maintain the right levels of momentum.
Moving your arms too fast reduces the amount of strain directed towards the primary target area.
CONCLUSION
The EZ Bar tricep extension is a highly practical exercise that provides a variety of benefits including strengthening and conditioning.
Its benefits are also highly practical as they directly impact your day to day life. It is therefore a great exercise if you’re looking for something that requires minimal equipment and provides a direct improvement in quality of life.
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