Smart Workout Diary

EZ Bar French Press Reverse Grip

The reverse-grip EZ bar French press is a lying triceps extension performed on a flat bench with an underhand grip on an EZ bar. It primarily trains the triceps through elbow extension while the shoulders and forearms help stabilize the weight. It supports triceps strength and upper-arm muscle development.

Demonstration

EZ Bar French Press Reverse Grip — demonstration 1
EZ Bar French Press Reverse Grip — demonstration 2

Instructions

  1. Set up a flat bench and load an EZ bar with a manageable, evenly balanced weight. Lie on your back with feet firmly on the floor.
  2. Grip the bar with an underhand grip on the angled sections and hold it above the chest with arms nearly straight. Keep the wrists neutral and upper arms steady.
  3. Lower slowly by bending only the elbows, bringing the bar toward the forehead or just behind the head as comfort and control allow.
  4. Extend the elbows to return the bar to the start, squeezing the triceps without forcefully locking the elbows. Repeat with a controlled tempo.
  5. Finish safely by lowering the bar carefully to a secure rack or having a spotter assist when the set is demanding.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light starting load. The underhand grip can feel less stable than a conventional grip, so prioritize control over weight.
  2. Keep elbows aligned. Avoid letting them drift widely outward or moving the upper arms excessively during the repetition.
  3. Protect the wrists. Keep them straight rather than allowing them to bend back under the bar.
  4. Control the bottom position. Do not bounce the bar or lower it quickly toward the face or head.
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