Smart Workout Diary

EZ Bar Seated Reverse Grip French Press

The EZ Bar Seated Reverse Grip French Press is a seated overhead triceps extension performed with an underhand grip on an EZ bar. It primarily trains the triceps, especially through controlled elbow extension, while the shoulders and upper back stabilize the position. It supports triceps strength and upper-arm muscle development.

Demonstration

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

Instructions

  1. Sit upright on a stable bench with your feet flat on the floor and your core gently braced.
  2. Hold an EZ bar overhead with an underhand grip, hands about shoulder-width apart, and keep your wrists neutral.
  3. Keep your upper arms close to your head and slowly bend only your elbows to lower the bar behind your head.
  4. Lower only as far as you can without shoulder discomfort or losing control of the bar.
  5. Exhale as you straighten your elbows and raise the bar overhead, squeezing your triceps without forcefully locking the elbows.
  6. Pause under control, then repeat. Use a light load until you can maintain a stable torso and elbow position.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the elbows steady: avoid letting them flare wide or drift far forward during the repetition.
  2. Control the lowering phase: do not drop the bar behind your head or use momentum to lift it.
  3. Choose a manageable load: the reverse grip can challenge wrist comfort and control, so prioritize smooth repetitions.
  4. Stop the set if you feel sharp pain in your elbows, wrists, or shoulders.
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