How many sets and reps of the EZ-bar overhead triceps extension should you do when you are new to the exercise?

Three sets of 8 to 10 reps is enough to start, since the two-hand barbell version lets you load more than dumbbells early on. Add weight in small plate increments only once every rep locks out fully without the lower back arching.

What can replace the EZ-bar overhead triceps extension without an EZ bar?

A straight barbell or a cable rope pressed overhead both work; the cable rope is the gentler option if a fixed bar angle still isn't comfortable on your wrists.

Why choose the EZ-bar overhead triceps extension over a dumbbell version?

Pick it when you want to load the long head heavier than dumbbells allow and your wrists tolerate a fixed bar angle. It's a poor choice if your shoulders already pinch on overhead dumbbell work, since the fixed bar removes any ability to adjust your hand path around that discomfort.

Intermediate

EZ-Bar Overhead Triceps Extension

The EZ bar lets you load both arms together and go heavier than dumbbells while its angled grips keep the wrists comfortable. Taking it overhead keeps the long head under stretch. Program it when you want to push more weight on your overhead triceps work.

Equipment: Barbell
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Grip an EZ bar on the inner angles with an overhand grip, hands about shoulder width.
2
Press it overhead until your arms are locked out.
3
Keep your elbows pointing up and tucked toward your head.
4
Lower the bar behind your head by bending the elbows only.
5
Descend until you feel a strong stretch in the triceps.
6
Extend the elbows to press the bar back to lockout, then repeat.

Tips

Keep your upper arms vertical and elbows in; don't let them splay apart.
Keep the ribs down and abs braced so the lower back stays neutral.
Lower under control and stop if your shoulders feel pinched at the bottom.

Variations

Common mistakes

The elbows bow outward under the heavier loads an EZ bar allows, turning the long-head stretch into a shoulder-strain position.
Gripping the outer bends of the bar instead of the inner angles rotates the wrists into an angle the bar wasn't shaped for.
Arching the lower back to help press the bar back up hides a triceps weakness behind momentum from the spine.
Once your shoulders start to pinch at the bottom, continuing to chase the same depth turns a stretch into an impingement risk.

Frequently asked

How many sets and reps of the EZ-bar overhead triceps extension should you do when you are new to the exercise?: Three sets of 8 to 10 reps is enough to start, since the two-hand barbell version lets you load more than dumbbells early on. Add weight in small plate increments only once every rep locks out fully without the lower back arching.
What can replace the EZ-bar overhead triceps extension without an EZ bar?: A straight barbell or a cable rope pressed overhead both work; the cable rope is the gentler option if a fixed bar angle still isn't comfortable on your wrists.
Why choose the EZ-bar overhead triceps extension over a dumbbell version?: Pick it when you want to load the long head heavier than dumbbells allow and your wrists tolerate a fixed bar angle. It's a poor choice if your shoulders already pinch on overhead dumbbell work, since the fixed bar removes any ability to adjust your hand path around that discomfort.

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