Ez Bar Lying Close Grip Triceps Extension Behind Head
Ez Bar Lying Close Grip Triceps Extension Behind Head is ready for real load and honest reps and works as accessory volume for the arms.
How to do Ez Bar Lying Close Grip Triceps Extension Behind Head
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Ez Bar Lying Close Grip Triceps Extension Behind Head Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Small collar plates give a usable jump on this bar.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Slow the eccentric before you add another plate.
Common Ez Bar Lying Close Grip Triceps Extension Behind Head Mistakes
Gripping the bar where the wrist bends backwards
Use the angled section that keeps the wrist stacked over the forearm.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Ez Bar Lying Close Grip Triceps Extension Behind Head
Swap Ez Bar Lying Close Grip Triceps Extension Behind Head For
Ez Bar Lying Close Grip Triceps Extension Behind Head — Frequently Asked Questions
How do you do the Ez Bar Lying Close Grip Triceps Extension Behind Head?
Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows. Use an EZ bar and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ez Bar Lying Close Grip Triceps Extension Behind Head work?
The Ez Bar Lying Close Grip Triceps Extension Behind Head primarily targets the triceps. It is classified as a arms exercise and is performed with an EZ bar.
How many sets and reps of the Ez Bar Lying Close Grip Triceps Extension Behind Head should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep the wrists stacked before chasing extra load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ez Bar Lying Close Grip Triceps Extension Behind Head good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Ez Bar Lying Close Grip Triceps Extension Behind Head?
Try the Narrow Push-up On Exercise Ball, Stalder Press or the Barbell Lying Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
