Seated EZ-Bar Overhead Extension
Differentiation: Mechanics
This variation of a Overhead Triceps Extension is unique from other Overhead Triceps Extension exercises. Here is how: you use an EZ-bar. The bar offers a grip | that keeps tension on the long head of the triceps. Allowing the weight to drop down behind your head | ensures that your triceps get the maximum possible range of motion. This longer range of motion increases their strength and development. Since you are sitting without support, | you must engage your core to maintain balance. Engaging your core eventually increases the overall strength of your core.
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 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 begin.
6) Place your feet flat on the floor.
7) Fully extend your arms and the EZ Curl Bar straight up above your head, |with your palms facing upward.
8) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you allow the bar to drop behind your head
3) ...by bending from the elbows using a slow and controlled movement.
4) Inhale as you flex your triceps while pushing the bar back upwards
5) ...until your arms are fully extended and pointed overhead.
6) Hold this stretch for a count of one second.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Keep your upper arms roughly perpendicular to the floor.
Gear Advice
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 |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Weights | EZ-Curl Bar |
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