EZ-Bar Overhead Tricep Extension
The EZ-Bar Overhead Tricep Extension is an isolation exercise designed to target the long head of the triceps by extending the arms overhead. Using an EZ-bar reduces wrist strain while allowing for a deep stretch and powerful contraction at the back of the arm.
Iridium utilizes this movement to target the triceps long head in a lengthened position, typically inserting it when sub-muscle fatigue analysis shows your recent pressing has predominantly stressed the lateral or medial heads. To drive hypertrophy without overtraining, the system calculates load using your previous RPE trends and caps set volume based on your dynamic Maximum Recoverable Volume limits.
Form Cues
- Keep your elbows tucked in close to your ears throughout the movement
- Brace your core tightly to prevent your lower back from arching
- Lower the bar slowly behind your head until you feel a deep stretch
- Keep your upper arms stationary and move only your forearms
- Squeeze your triceps hard at the top to fully lock out the elbows
- Don't flare your elbows out wide to the sides
- Don't arch your lower back to help heave the weight up
- Don't use momentum or bounce the bar out of the bottom position
- Don't move your upper arms back and forth during the rep
Common Mistakes
- Flaring elbows outward
- Hyperextending the lower back
- Using excessive momentum
- Shortening the range of motion
- Moving the upper arms
Muscles Worked
This exercise primarily targets the long head of the triceps brachii, which is best activated when the arm is in an overhead position. It also recruits the lateral and medial heads to assist with elbow extension, ensuring comprehensive development of the upper arm.
Primary
Secondary
Get Personalized Coaching for EZ-Bar Overhead Tricep Extension
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.