Smart Workout Diary

EZ Bar Incline Tricep Extension

The EZ Bar Incline Tricep Extension is an isolation exercise performed lying on an incline bench while extending an EZ bar at the elbows. It primarily trains the triceps, with the inclined position placing the shoulders in flexion and emphasizing the triceps through a long range of motion. It supports upper-arm strength and triceps muscle development.

Demonstration

EZ Bar Incline Tricep Extension — demonstration 1
EZ Bar Incline Tricep Extension — demonstration 2

Instructions

  1. Set an incline bench to a moderate angle and lie back with your feet planted firmly on the floor.
  2. Hold the EZ bar with a close, comfortable overhand grip and press it above your upper chest or forehead area until your arms are nearly straight.
  3. Keep your upper arms stable and angled slightly back toward your head; brace your torso against the bench.
  4. Inhale and bend only at the elbows to lower the bar in a controlled arc toward the top of your head or just behind it.
  5. Extend the elbows to raise the bar back to the start, contracting the triceps without forcefully locking the elbows.
  6. Use a manageable load and keep the bar under control throughout; use a spotter or safety support when needed.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the elbows narrow: Letting them flare widely can shift tension away from the triceps and reduce control.
  2. Move slowly on the descent: Do not drop the bar toward your head; maintain a smooth, controlled path.
  3. Choose range of motion carefully: Lower only as far as you can while keeping the shoulders stable and the elbows comfortable.
  4. Match the load to your control: Reduce weight if your upper arms drift, your back arches excessively, or the bar path becomes uneven.
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