Decline EZ Bar Triceps Extension
How to do the Decline EZ Bar Triceps Extension
- 1
Secure your legs at the end of the decline bench and slowly lay down on the bench.
- 2
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.
- 3
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.
- 4
Lift the bar back to the starting position by contracting the triceps and exhaling.
- 5
Repeat until the recommended amount of repetitions is performed.
How to program the Decline EZ Bar Triceps Extension
Sets and reps
As an isolation movement, the Decline EZ Bar Triceps Extension is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Decline EZ Bar Triceps Extension is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Decline EZ Bar Triceps Extension work?
The Decline EZ Bar Triceps Extension primarily targets the Triceps.
What equipment do I need for the Decline EZ Bar Triceps Extension?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Decline EZ Bar Triceps Extension should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
