Training your triceps is a fundamental part of growing and sculpting your arms. Whether you are a workout pro or creating your first training plan, the exercises below will help you meet your fitness goals.
ez-bar close-grip bench press
1. Start by lying flat on a bench, feet firmly on the ground. Make sure your back is in a neutral position and not arched.
2. Hold the EZ bar above your chest with your hands close together. The palms of your hands should be facing towards your feet. This is your starting position.
3. Slowly lower the bar towards your chest while keeping your elbows close to your body. This will ensure that your triceps are doing most of the work.
4. Once the bar is about an inch from your chest, push the bar back up to the starting position. Make sure to fully extend your arms, but don't lock your elbows.
5. Repeat this movement for the desired number of repetitions.
6. Remember to breathe in as you lower the bar and breathe out as you push the bar back up.
7. Always ensure to use a weight that you can control, to avoid injury.
8. It's recommended to have a spotter nearby when performing this exercise, especially if you're lifting heavy weights.
Remember, the key to this exercise is keeping your elbows close to your body to target your triceps.
ez barbell seated triceps extension
1. Start by sitting on a flat bench, holding an EZ barbell with an overhand grip. Your hands should be closer than shoulder-width apart.
2. Extend your arms fully and lift the barbell above your head. This is your starting position.
3. Slowly bend your elbows to lower the barbell behind your head. Keep your upper arms stationary and close to your head at all times. The forearms should do most of the work. Continue to lower the bar until your forearms touch your biceps.
4. Use your triceps to return the bar to the starting position by extending your elbows and lifting the barbell above your head again.
5. Repeat this movement for the desired number of repetitions.
6. Ensure to keep your back straight and your movements controlled throughout the exercise. Avoid using your back or shoulders to lift the weight; your triceps should do all the work.
7. Remember to breathe in as you lower the barbell and breathe out as you lift it back to the starting position.
8. Always use a weight that's challenging but allows you to perform the exercise with proper form.
ez barbell jm bench press
1. Start by loading the desired weight onto the EZ barbell. Ensure the weight is evenly distributed on both sides.
2. Lie flat on a bench with your feet firmly planted on the ground. Your back should be slightly arched, and your shoulder blades retracted.
3. Hold the EZ barbell with an overhand grip, hands shoulder-width apart. The bar should be directly above your chest with your arms fully extended.
4. Lower the barbell slowly towards your forehead, keeping your elbows stationary and close to your body. This is the JM press part of the exercise, named after powerlifter J.M. Blakley.
5. When the barbell is just above your forehead, reverse the movement and push the barbell back up to the starting position, fully extending your arms.
6. Ensure to keep your wrists straight and maintain control of the barbell throughout the exercise.
7. Repeat for the desired number of repetitions.
Remember, the key to this exercise is control and form, not speed. Always use a weight that allows you to perform the exercise with proper form.
ez barbell incline triceps extension
1. Start by setting up an incline bench at a 45-degree angle.
2. Grab an EZ barbell and load it with the desired weight. Ensure the weight is appropriate for your strength level to avoid injury.
3. Sit down on the incline bench with your feet flat on the ground. Lean back and hold the EZ barbell above your head with a close grip. Your palms should be facing towards your feet and your arms should be fully extended. This is your starting position.
4. Slowly lower the barbell behind your head while keeping your upper arms stationary. The movement should happen at the elbows. Continue lowering the bar until your forearms touch your biceps.
5. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and return the barbell to the starting position.
6. Repeat for the desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise to maximize triceps engagement. Also, ensure your back remains flat against the bench to avoid straining your lower back.
ez barbell decline triceps extension
1. Start by selecting an appropriate weight on your EZ barbell. Remember, it's always better to start light and gradually increase the weight as you get comfortable with the exercise.
2. Position yourself on a decline bench, securing your legs at the end of the bench.
3. Hold the EZ barbell using a close grip (hands should be about shoulder-width apart). Your palms should be facing upwards.
4. Extend your arms fully, and position the barbell directly above your chest. This is your starting position.
5. Slowly lower the barbell in a semi-circular motion towards your forehead. Keep your upper arms stationary and elbows in, only your forearms should move.
6. Once the barbell is nearly touching your forehead, use your triceps to bring the weight back up to the starting position.
7. Repeat this movement for the desired number of repetitions.
8. Ensure to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
9. Always keep your elbows close to your body to ensure the focus remains on your triceps.
10. Avoid locking your elbows when you re-extend your arms to prevent any unnecessary strain on your elbow joints.
Remember, the key to this exercise is form and control, not the amount of weight you can lift.
ez barbell decline close grip face press
To perform the EZ Barbell Decline Close Grip Face Press, follow these steps:
1. Start by setting up your decline bench at an angle of about 30 degrees.
2. Lie down on the decline bench with your feet securely hooked under the foot pads.
3. Have a spotter hand you the EZ barbell, or carefully lift it from the ground if you're working out alone.
4. Hold the barbell with a close grip, your hands should be closer than shoulder-width apart. The closer your hands, the more you'll engage your triceps.
5. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
6. Slowly lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary and maintain control of the barbell at all times.
7. Stop just before the barbell touches your forehead, then push the barbell back to the starting position by extending your elbows.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the contraction of your triceps. Avoid locking your elbows at the top of the movement to keep tension on the muscles. Always use a weight that is challenging but allows you to maintain proper form.
ez bar standing french press
To perform the EZ Bar Standing French Press, follow these steps:
1. Stand upright and hold an EZ barbell with an overhand grip. Your hands should be closer than shoulder-width apart.
2. Lift the barbell over your head until your arms are fully extended. This is your starting position.
3. Slowly bend your elbows to lower the bar behind your head while keeping your upper arms stationary. Continue lowering the bar until your forearms touch your biceps. Ensure that only your forearms are moving and your elbows are close to your head.
4. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and return the bar to the starting position.
5. Repeat for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine. Also, avoid using your shoulders or back to lift the bar; the movement should be driven by your triceps.
ez bar lying close grip triceps extension behind head
1. Start by lying flat on a bench, holding the EZ barbell with a close grip. Your hands should be about shoulder-width apart.
2. Extend your arms fully, holding the barbell directly above your chest. This is your starting position.
3. Slowly bend your elbows to lower the barbell down behind your head. Keep your upper arms stationary and only move your forearms.
4. Lower the barbell until it is about level with your forehead. Ensure that you maintain control of the barbell at all times.
5. Pause for a moment at the bottom of the movement, then use your triceps to extend your arms and raise the barbell back to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your elbows close to your head throughout the exercise to maximize the engagement of your triceps. Also, ensure that you are using a weight that is challenging but allows you to maintain proper form throughout the exercise.
ez bar french press on exercise ball
To perform the EZ Bar French Press on an exercise ball, follow these steps:
1. Start by sitting on an exercise ball with your feet flat on the floor. Make sure your feet are shoulder-width apart for stability.
2. Hold the EZ barbell with an overhand grip (palms facing towards your feet), hands shoulder-width apart.
3. Slowly roll down the ball until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle, and your body should form a straight line from your knees to your shoulders.
4. Extend your arms straight up over your chest, holding the EZ barbell. This is your starting position.
5. Bend your elbows and slowly lower the barbell behind your head until your forearms are just past parallel to the floor. Keep your elbows close to your head and pointed towards the ceiling throughout the movement.
6. Pause for a moment, then press the barbell back up to the starting position by extending your elbows and using your triceps to push the weight up.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged and your hips lifted throughout the exercise to protect your lower back. Also, ensure that the movement is slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
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