Instructions

1

Lie supine on a flat bench with feet firmly planted on the floor or bench. Position dumbbells at chest level with elbows bent at approximately 90 degrees, palms facing forward, and dumbbells slightly wider than shoulder-width apart.

2

Grip the dumbbells firmly with a neutral to pronated grip. Ensure shoulder blades are retracted against the bench and core is engaged. Position feet flat for stability.

3

Slowly lower the dumbbells in a controlled manner by allowing the elbows to descend and move slightly away from the body. Lower until dumbbells reach approximately chest height or slightly below, maintaining control throughout the descent.

4

Press the dumbbells upward and slightly inward in a controlled arc, extending the elbows and returning to the starting position. Exhale during the pressing phase and maintain tension in the chest throughout the concentric movement.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Clavicular Head of Pectoralis Major

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

Focusing on the EZ Barbell Lying Triceps Extension allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of EZ Barbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the EZ Barbell Lying Triceps Extension for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Clavicular Head of Pectoralis Major to maintain control of the EZ Barbell.

Exercise Variations

Dumbbell EZ Barbell Lying Triceps Extension
Cable EZ Barbell Lying Triceps Extension
Banded EZ Barbell Lying Triceps Extension

Beginner Tips

If you are new to the EZ Barbell Lying Triceps Extension , focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ Barbell Lying Triceps Extension