Smart Workout Diary

Standing EZ Bar French Press

The Standing EZ-Bar French Press is an overhead triceps extension performed while standing with an EZ-bar. It primarily trains the triceps, especially through the long head's role in overhead elbow extension, while the shoulders and core stabilize the position. It supports upper-arm strength and muscle development.

Demonstration

Standing EZ Bar French Press — demonstration 1
Standing EZ Bar French Press — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold an EZ-bar with a comfortable, symmetrical grip.
  2. Press overhead: Raise the bar overhead until your arms are nearly straight, keeping your ribs down and core gently braced.
  3. Lower under control: Keep your upper arms close to your head and bend only at the elbows to lower the bar behind your head.
  4. Extend: Press the bar back overhead by straightening your elbows, stopping short of a hard elbow lockout.
  5. Repeat safely: Keep your torso upright without leaning back; use a lighter load if you cannot control the bar or keep the elbows stable.
Muscle Group
Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
EZ Curl Bar
Difficulty
Intermediate

Technique tips

  1. Keep elbows steady: Let the elbows bend and straighten, but avoid allowing them to flare widely.
  2. Brace before each repetition: Squeeze the glutes and lightly brace the abdomen to avoid arching the lower back.
  3. Use a controlled range: Lower only as far as your shoulders and elbows remain comfortable, then lift smoothly without swinging.
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