When it comes to building bigger and stronger triceps, the lying EZ bar triceps extension is one of the most effective exercises you can do. This exercise targets the long head of the triceps, which is responsible for the horseshoe shape of the muscle.

How to Perform Lying EZ Bar Triceps Extension

Start by lying flat on a bench with your feet on the ground. Hold an EZ bar with an overhand grip, hands shoulder-width apart. Extend your arms above your chest, keeping your elbows locked in place.

Slowly lower the bar towards your forehead, keeping your elbows in place. Lower the bar until it's just above your forehead, then pause for a second.

Slowly lift the bar back to the starting position, keeping your elbows in place. Repeat for the desired number of reps.

Variations of Lying EZ Bar Triceps Extension

Here are some variations you can try to target your triceps from different angles:

Close-Grip Lying EZ Bar Triceps Extension

This variation involves holding the EZ bar with your hands closer together, which places more emphasis on the triceps. Follow the same steps as the standard lying EZ bar triceps extension, but bring your hands closer together on the bar.

Incline Lying EZ Bar Triceps Extension

This variation involves performing the exercise on an incline bench, which places more emphasis on the long head of the triceps. Lie on an incline bench with your feet on the ground, and perform the exercise as you would with the standard lying EZ bar triceps extension.

Reverse-Grip Lying EZ Bar Triceps Extension

This variation involves holding the EZ bar with an underhand grip, which places more emphasis on the medial head of the triceps. Follow the same steps as the standard lying EZ bar triceps extension, but hold the EZ bar with an underhand grip.

Tips for Performing Lying EZ Bar Triceps Extension

Here are some tips to ensure you perform the exercise correctly:

• Keep your elbows in place throughout the exercise. This will ensure you're targeting your triceps and not your chest or shoulders.
• Lower the bar in a controlled manner. Don't let the bar drop onto your forehead.
• Use a weight that allows you to perform the exercise with proper form. Don't sacrifice form for weight.

Conclusion

The lying EZ bar triceps extension is an effective exercise for building bigger and stronger triceps. Incorporate it into your arm workout routine to see results.

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