Lying Ez Bar Triceps Extension

When it comes to building impressive arms, it's not just about bulging biceps. Strong and well-defined triceps can also make a huge difference in your physique. The lying EZ bar triceps extension is an excellent exercise that targets your triceps and helps you achieve the arm definition you desire. In this article, we will go over everything you need to know about the lying EZ bar triceps extension.

What is the Lying EZ Bar Triceps Extension?

The lying EZ bar triceps extension is an isolation exercise that primarily targets the triceps brachii muscle, which is located at the back of your upper arm. The exercise is performed lying down on a flat or an incline bench, with an EZ bar held above your head, and then extending your arms to lower the bar towards your forehead.

Benefits of Lying EZ Bar Triceps Extension

The lying EZ bar triceps extension is an excellent exercise for building strength and size in your triceps. It also has several other benefits:

• Targets the long and medial heads of the triceps brachii muscle, which are often neglected in other triceps exercises.
• Allows for a greater range of motion than other triceps exercises.
• Helps improve elbow extension strength and stability, which can improve performance in other exercises.
• Can be performed with a variety of weights, making it suitable for both beginners and advanced lifters.

How to Perform the Lying EZ Bar Triceps Extension

Here is a step-by-step guide on how to perform the lying EZ bar triceps extension:

1. Lie down on a flat or an incline bench, with your feet firmly planted on the ground.
2. Grasp the EZ bar with a narrow grip, with your palms facing up and your elbows close to your head.
3. Extend your arms to lift the bar above your head, keeping your elbows close to your head throughout the movement.
4. Slowly lower the bar towards your forehead, keeping your elbows stationary.
5. Pause when the bar is just above your forehead, and then extend your arms to lift the bar back to the starting position.
6. Repeat for the desired number of repetitions.

Lying EZ Bar Triceps Extension Variations

Here are some variations of the lying EZ bar triceps extension:

• Incline Lying EZ Bar Triceps Extension: Perform the exercise on an incline bench to place more emphasis on the long head of the triceps.
• Close-grip Lying EZ Bar Triceps Extension: Use a closer grip on the EZ bar to place more emphasis on the medial head of the triceps.
• Reverse-grip Lying EZ Bar Triceps Extension: Hold the EZ bar with a reverse grip (palms facing down) to place more emphasis on the brachialis muscle.

Lying EZ Bar Triceps Extension Tips

Here are some tips to help you perform the lying EZ bar triceps extension safely and effectively:

• Choose an appropriate weight that allows you to perform the exercise with proper form.
• Keep your elbows close to your head throughout the movement to target your triceps effectively.
• Avoid locking out your elbows at the top of the movement to prevent joint strain.
• Perform the exercise in a slow and controlled manner to maximize muscle activation.
• Breathe in as you lower the bar towards your forehead, and breathe out as you extend your arms.

Lying EZ Bar Triceps Extension Workout

Here is a sample workout that incorporates the lying EZ bar triceps extension:

1. Lying EZ Bar Triceps Extension: 3 sets x 10-12 reps
2. Close-grip Bench Press: 3 sets x 10-12 reps
3. Skull Crushers: 3 sets x 10-12 reps
4. Dumbbell Kickbacks: 3 sets x 10-12 reps

Conclusion

The lying EZ bar triceps extension is a highly effective exercise that can help you build strong and well-defined triceps. By following the proper form and technique, you can maximize the benefits of this exercise and achieve your fitness goals. Incorporate the lying EZ bar triceps extension into your triceps workout routine and watch your arm strength and size increase.

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