Ez Barbell Seated Triceps Extension

Also known as: seated ez bar tricep extension, ez bar overhead tricep extension, seated skull crusher

Beginner

Triceps

Ez Barbell

Skip the guesswork: Ez Barbell Seated Triceps Extension leans on a wrist-friendly angled bar for lockout strength and arm thickness.

How to do Ez Barbell Seated Triceps Extension

Sit on a bench with your back straight and feet flat on the ground.
Hold the ez barbell with an overhand grip, hands shoulder-width apart.
Raise the barbell overhead, fully extending your arms.
Keeping your upper arms stationary, lower the barbell behind your head by bending your elbows.
Pause for a moment, then raise the barbell back to the starting position by extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises

Ez Barbell Seated Triceps Extension Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Keep the wrists stacked before chasing extra load.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Slow the eccentric before you add another plate.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Small collar plates give a usable jump on this bar.

Common Ez Barbell Seated Triceps Extension Mistakes

Assuming the curved bar removes the need for control

The bar spares the wrists, not the elbows, so keep the tempo honest.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Ez Barbell Seated Triceps Extension

Harder progression

Cable Lying Triceps Extension V. 2

Swap Ez Barbell Seated Triceps Extension For

Smith Close-grip Bench Press

Barbell Decline Close Grip To Skull Press

Close-grip Push-up

Ez Barbell Seated Triceps Extension — Frequently Asked Questions

How do you do the Ez Barbell Seated Triceps Extension?

Sit on a bench with your back straight and feet flat on the ground. Hold the ez barbell with an overhand grip, hands shoulder-width apart. Raise the barbell overhead, fully extending your arms. 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 Barbell Seated Triceps Extension work?

The Ez Barbell Seated Triceps Extension 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 Barbell Seated Triceps Extension should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Slow the eccentric before you add another plate. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Ez Barbell Seated Triceps Extension good for beginners?

Yes. The Ez Barbell Seated Triceps Extension is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Ez Barbell Seated Triceps Extension?

Try the Smith Close-grip Bench Press, Barbell Decline Close Grip To Skull Press or the Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Ez Barbell Seated Triceps Extension the same as the seated ez bar tricep extension?

Yes. The Ez Barbell Seated Triceps Extension is also commonly called the seated ez bar tricep extension or the ez bar overhead tricep extension. Different gyms and training programs label it differently, but "seated ez bar tricep extension" and "ez bar overhead tricep extension" refer to this same movement.