How EZ Bar Tricep Extensions Build Yoked Arms

The EZ bar tricep extensions provide wrist support. 

The EZ bar tricep extension is an excellent isolation exercise targeting your triceps. This is due to its movement, which involves extending your elbows. Numerous studies have highlighted the importance of tricep heads in elbow extension (1).

Performing tricep extensions with an EZ bar minimizes strain and discomfort on your wrists and forearms. This is due to its ergonomic grip, allowing for a more natural movement. Moreover, the EZ bar allows for targeted tricep engagement in a unique manner, resulting in a well-rounded and effective workout.

The EZ bar tricep extension holds the potential key for those seeking to enhance their lockout on the bench press and develop more substantial arms. This exercise guide provides comprehensive instructions on performing it effectively for optimal results. Additionally, you’ll discover three alternative routines designed to isolate and strengthen your triceps.

Techniques & Muscles Worked

The EZ bar tricep extension focuses on all three heads of your tricep muscle. However, standing during this routine activates core muscles like the abs. The EZ bar tricep extension also works on the muscles of your forearms to an extent.

To do this routine, you only need an EZ bar and weights. However, avoiding flaring your elbows or arching your back is essential to prevent injuries. Below is a step-by-step guide you can follow. 

1. Grab an EZ bar with an overhand grip at a shoulder-width distance and stand with your legs at a hip-width distance apart. 
2. Squeeze your glutes and core to keep your back straight, and then press the EZ bar overhead until your arms are straight. This is your starting position.
3. Keeping your back straight, flex your elbows until they hit a 90-degree angle and pause.
4. Then, raise the EZ bar to return to the starting position and complete the rep.
5. Repeat for as many reps as you desire. 

Benefits

The EZ bar tricep extension is a simple way to train your triceps and build your upper body strength. It’s an excellent option for those with limited home space, as this bar is smaller. Below are the benefits of adding this exercise to your routine.

Build Bigger & Stronger Triceps

They train your triceps in the overhead position, activating all three triceps heads. This study on training your tricep in a neutral or overhead position shows that the overhead position leads to more muscle hypertrophy (2). As a result, doing EZ bar tricep extensions will lead to bigger and stronger triceps over time.

Bigger Arms

Often, when people want to increase their arms, they think getting bigger biceps is the answer. On the contrary, your triceps make up two-thirds of your arm circumference. Increasing their size using the EZ bar tricep extension is a great way to get bigger arms. 

Shoulder Stability

Did you know that the long head of the triceps significantly contributes to your shoulder stability? This 2019 study on the anatomy of the long head of the triceps shows it does (3). Strengthening your triceps using the EZ bar tricep extension can help you improve your shoulder stability and avoid injuries. 

Better Posture

You activate your core muscles when doing the EZ bar tricep extension in the standing position. This is because you must squeeze them to keep your back from arching. Stronger core muscles help to keep you upright and improve your posture.

Easier on Wrists 

Regular barbell use can be challenging for those with wrist injuries and weak forearms. The EZ bar can be an excellent alternative as the natural grip puts less strain on your wrists. 

EZ Bar Tricep Extension Alternatives

The EZ bar tricep extension is a great way to isolate and train your triceps. But what happens if you don’t have an EZ bar at your home gym or commercial gym? Below are three other triceps isolating exercises you can try.

Dumbbell Kickbacks

The dumbbell kickback isolates your triceps and induces impressive arm growth. The dumbbell kickback also increases your arm strength, which improves your strength in exercises for your chest, shoulders, and back. The neutral grip you use when holding the dumbbells for tricep kickbacks makes them less stressful for your wrists. 

Resistance Band Pushdown

If you have resistance bands at home, you can also isolate your triceps. Due to their lighter stimulus, you can do more reps of the pushdown, leading to more growth. Just slow down and control your sets to get the best results.

Kettlebell Skull Crusher

Kettlebell skull crushers increase muscle mass in your triceps and improve your arm strength. When performed correctly, they bias the long head of your triceps, producing the sleeve-ripping arm growth many desire. Kettlebell skull crushers can also help to improve individual arm strength when done with two kettlebells. 

FAQs

What is the difference between the EZ Bar skull crusher and the tricep extension?

The EZ bar skull crusher and tricep extension isolate and work on your triceps. However, the EZ bar skull crusher activates all three heads of the tricep. The overhead tricep extension emphasizes the long head in contrast. 

What muscles do EZ bar overhead tricep extension work?

The EZ bar overhead tricep extension is an isolation exercise for your triceps. However, it recruits your core muscles and provides more wrist support.  

Is the EZ bar better than the barbell for tricep extensions?

For some people, the EZ bar is better than barbells because it provides a more convenient grip. It can also be a better option for those with wrist pain, as it places less strain on the wrists. 

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References

1. Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. https://doi.org/10.1016/j.aott.2018.02.005 
2. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279 
3. Nasu, H., Baramee, P., Kampan, N., Nimura, A., & Akita, K. (2019). An anatomic study on the origin of the long head of the triceps brachii. JSES open access, 3(1), 5–11. https://doi.org/10.1016/j.jses.2019.01.001