Secure your legs at the end of the decline bench and slowly lay down on the bench.
Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
Lift the bar back to the starting position by contracting the triceps and exhaling.
Repeat until the recommended amount of repetitions is performed.
Variations: You can use a straight bar or dumbbells to perform this movement. You can also perform it on a flat bench as well.
Alternative Exercises For Decline EZ Bar Triceps Extension
May 30, 2011 9:06 PM:
Fantastic tricep exercise, use strict form and really squeeze those triceps at the top of the movement
Fantastic tricep exercise, use strict form and really squeeze those triceps at the top of the movement-See Less
Jan 13, 2011 6:40 AM:
good workout but, i think doing this exercise on a flat bench is better.
good workout but, i think doing this exercise on a flat bench is better.-See Less
Aug 16, 2010 12:35 PM:
This is the monster of tricep extensions. Remember you have to put some weight on the bar to gain size. Light reps for cardio and heavy for gains. It works!
This is the monster of tricep extensions. Remember you have to put some weight on the bar to gain size. Light reps for cardio and heavy for gains. It works!-See Less
Nov 2, 2009 6:46 PM:
A great exercise to sculpt your tricep. Keep a strict form by keeping your elbows in at all times. Really focus on using your triceps by keeping your thumbs over the bar where the rest of your fingers are. When finished with your tricep extensions, superset close grip bench with the same bar and weight....+See More
A great exercise to sculpt your tricep. Keep a strict form by keeping your elbows in at all times. Really focus on using your triceps by keeping your thumbs over the bar where the rest of your fingers are. When finished with your tricep extensions, superset close grip bench with the same bar and weight. This has been the exercise that has given me the best tricep results.-See Less
Jan 13, 2011 6:40 AM:
good workout but, i think doing this exercise on a flat bench is better.
good workout but, i think doing this exercise on a flat bench is better.-See Less
Aug 16, 2010 12:35 PM:
This is the monster of tricep extensions. Remember you have to put some weight on the bar to gain size. Light reps for cardio and heavy for gains. It works!
This is the monster of tricep extensions. Remember you have to put some weight on the bar to gain size. Light reps for cardio and heavy for gains. It works!-See Less
May 30, 2011 9:06 PM:
Fantastic tricep exercise, use strict form and really squeeze those triceps at the top of the movement
Fantastic tricep exercise, use strict form and really squeeze those triceps at the top of the movement-See Less
Nov 2, 2009 6:46 PM:
A great exercise to sculpt your tricep. Keep a strict form by keeping your elbows in at all times. Really focus on using your triceps by keeping your thumbs over the bar where the rest of your fingers are. When finished with your tricep extensions, superset close grip bench with the same bar and weight....+See More
A great exercise to sculpt your tricep. Keep a strict form by keeping your elbows in at all times. Really focus on using your triceps by keeping your thumbs over the bar where the rest of your fingers are. When finished with your tricep extensions, superset close grip bench with the same bar and weight. This has been the exercise that has given me the best tricep results.-See Less
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of people found this tip helpful
Tip: Decline EZ Bar Triceps Extension
May 30, 2011 9:06 PM: Fantastic tricep exercise, use strict form and really squeeze those triceps at the top of the movement
of people found this review helpful
Review: Decline EZ Bar Triceps Extension
Apr 19, 2011 8:33 PM: excellent
of people found this review helpful
Review: Decline EZ Bar Triceps Extension
Jan 13, 2011 6:40 AM: good workout but, i think doing this exercise on a flat bench is better.
of people found this review helpful
Review: Decline EZ Bar Triceps Extension
Aug 16, 2010 12:35 PM: This is the monster of tricep extensions. Remember you have to put some weight on the bar to gain size. Light reps for cardio and heavy for gains. It works!
of people found this tip helpful
Tip: Decline EZ Bar Triceps Extension
Feb 28, 2010 2:17 AM: with Z bar it's better i thinks so.
of people found this tip helpful
Tip: Decline EZ Bar Triceps Extension
Nov 2, 2009 6:46 PM: A great exercise to sculpt your tricep. Keep a strict form by keeping your elbows in at all times. Really focus on using your triceps by keeping your thumbs over the bar where the rest of your fingers are. When finished with your tricep extensions, superset close grip bench with the same bar and weight....+See More