Should I do overhead triceps extensions standing or seated?

Both variations effectively target the triceps, but seated reduces lower back involvement and helps maintain stricter form. Standing allows you to engage your core more and may feel more natural for some lifters.

Why does my shoulder hurt during overhead triceps extensions?

Shoulder discomfort often results from poor mobility, elbows flaring out, or excessive weight forcing compensation patterns. Reduce the load, focus on keeping elbows forward, and ensure you have adequate shoulder flexion mobility before loading the movement heavily.

How is the EZ bar different from a straight bar for triceps extensions?

The EZ bar's angled grip reduces wrist strain and allows a more natural hand position compared to a straight bar. This makes it more comfortable for most lifters while still effectively targeting the triceps through the same movement pattern.

Overhead Triceps Extension (EZ Bar)

The overhead triceps extension with an EZ bar is an isolation exercise that targets all three heads of the triceps by moving the weight through elbow flexion and extension behind the head. It suits lifters seeking to build triceps mass and strength with a barbell variation that reduces wrist strain compared to a straight bar.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Barbell

How to do the Overhead Triceps Extension (EZ Bar)

Stand or sit with your feet shoulder-width apart and press an EZ bar overhead to full lockout with a narrow grip on the angled sections.
Keep your elbows pointed forward and close to your head as you lower the bar behind your head by bending only at the elbows.
Descend until your forearms are just past parallel to the floor or as far as comfortable shoulder mobility allows.
Press the bar back to the starting position by extending your elbows until your arms are fully locked out overhead.
Maintain a neutral spine and avoid arching your lower back throughout the movement.

Form tips

Keep your elbows stationary and pointed forward rather than letting them flare out to the sides to maximize triceps engagement.
Control the descent and avoid dropping the weight too quickly to maintain tension on the triceps and protect the elbow joints.
Engage your core and avoid excessive lower back arch by keeping your ribcage down and pelvis neutral.

Common mistakes

Allowing elbows to flare outward reduces triceps activation and places unnecessary stress on the shoulder joints.
Using momentum or arching the lower back to move heavier weight shifts tension away from the triceps and risks lower back strain.
Cutting the range of motion short at the bottom prevents full triceps stretch and limits muscle growth stimulus.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate weight and controlled tempo, while strength work typically uses 3 to 5 sets of 5 to 8 reps with heavier loads.

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Frequently asked questions

Should I do overhead triceps extensions standing or seated?: Both variations effectively target the triceps, but seated reduces lower back involvement and helps maintain stricter form. Standing allows you to engage your core more and may feel more natural for some lifters.
Why does my shoulder hurt during overhead triceps extensions?: Shoulder discomfort often results from poor mobility, elbows flaring out, or excessive weight forcing compensation patterns. Reduce the load, focus on keeping elbows forward, and ensure you have adequate shoulder flexion mobility before loading the movement heavily.
How is the EZ bar different from a straight bar for triceps extensions?: The EZ bar's angled grip reduces wrist strain and allows a more natural hand position compared to a straight bar. This makes it more comfortable for most lifters while still effectively targeting the triceps through the same movement pattern.

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