Medium-Grip Triceps Press Using an EZ-Bar
a.k.a. Skullcrusher, Lying Triceps Extension
Differentiation: Mechanics
This variation of a Press for Triceps is unique. Here is how: you use an EZ-bar. Using the bar increases the weight that your triceps lift. Using heavier weight adds to their overall strength and size. The EZ bar also places your hands at an angle | that engages and develops the long head of your triceps.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Obtain an EZ curl type fixed-weight barbell. Alternatively, you can load plates onto an EZ curl bar and add barbell collars to keep the plates from moving.
3) Grasp the EZ Curl Bar with your palms facing your thighs.
4) While holding the bar, sit on the bench.
5) Rest the bar on your thighs until ready to lay back on the bench.
6) Place your feet flat on the floor, wide apart for stability.
7) Then, lie back lengthwise on the bench with your hands holding the EZ Bar near your chest.
8) Grip the bar with your hands shoulder-width apart - with your palms facing forward.
9) Extend your arms straight up over your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you bend your elbows to lower the bar.
3) ...until the bar is just above your chest.
4) Exhale as you push the bar upward by extending your arms straight up, keeping the bar over your chest and perpendicular to the floor.
5) Hold the contraction for a count of one second.
6) This is the ending position.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Avoid flaring your elbows outward, and keep them near your sides. This concentrates the effort in your triceps and not your shoulders and chest.
Focus on emphasizing the pushing movement in your triceps.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
Alternatively, if you have a partner, he can hand the bar to you - after you lie down. Feel a deep contraction throughout the motion and at the top of the movement in your triceps.