# EZ Bar Overhead Triceps Extension

A standing overhead triceps extension with an EZ bar, held with a narrow overhand grip on the inner bends. Trains the triceps, especially the long head, through a deep stretch behind the head.

- Beginner · Isolation
- Equipment: EZ Bar
- HD video: https://media.seto.fit/exercises/ez-bar-overhead-extensions-standing/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-overhead-triceps-extension/

## Muscles worked

- Triceps: 10/10
- Front delts: 3/10
- Forearms: 3/10
- Traps: 3/10

## How to do the EZ Bar Overhead Triceps Extension

1. Stand tall, holding the EZ bar overhead with a narrow overhand grip.
2. Slowly bend your elbows, lowering the bar behind your head.
3. Straighten your arms, pushing the bar back up overhead.
4. Keep your upper arms still and elbows pointing forward throughout.

### Full technique — 7 steps

1. Stand tall with feet about hip-width apart and hold the EZ bar with a narrow overhand grip on the inner bends.
2. Press the bar overhead until your arms are straight and your upper arms are beside your head.
3. Tighten your stomach and keep your ribs down so your lower back does not arch.
4. Keep your upper arms mostly fixed and elbows pointing forward rather than drifting wide.
5. Bend your elbows to lower the bar behind your head until your elbows are fully bent.
6. Exhale and extend your elbows to drive the bar back overhead until your arms are straight.
7. Finish with the bar directly over your shoulders without leaning back or letting the elbows flare.

## Common mistakes

- Elbows flaring out wide
- Arching the lower back
- Cutting the bottom range short
- Turning it into a press
- Leaning back to finish reps

## Form cues

- Keep upper arms still
- Lower behind the head
- Elbows point forward
- Straighten fully overhead
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Overhead Triceps Extension (EZ Bar)](https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/), [Triceps Pushdown (Reverse Grip)](https://seto.fit/exercises/triceps-pushdown-reverse-grip/)
- **Dumbbells**: [Incline Dumbbell Overhead Triceps Extension](https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/), [Dumbbell Floor Skull Crusher](https://seto.fit/exercises/dumbbell-floor-skull-crusher/)
- **Resistance bands**: [Resistance Band Overhead Triceps Extension](https://seto.fit/exercises/resistance-band-overhead-triceps-extension/), [Single Arm Overhead Resistance Band Triceps Extension](https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/)
- **Kettlebell**: [Kettlebell Overhead Triceps Extension](https://seto.fit/exercises/kettlebell-overhead-triceps-extension/), [Kettlebell Skull Crusher](https://seto.fit/exercises/kettlebell-skull-crusher/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Triceps Pushdown (Rope)](https://seto.fit/exercises/triceps-pushdown-rope/) — Beginner
- **This exercise: EZ Bar Overhead Triceps Extension — Beginner**
- Harder: [Barbell Skull Crusher](https://seto.fit/exercises/skull-crusher-barbell/) — Intermediate
- Harder: [Bodyweight Triceps Extension](https://seto.fit/exercises/bodyweight-triceps-extension/) — 70% of bodyweight

## Quick answers

### What muscles does the EZ Bar Overhead Triceps Extension work?

Primary: Triceps 10/10. Also works: Front delts 3/10, Forearms 3/10, Traps 3/10.

### When should I do the EZ Bar Overhead Triceps Extension in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the EZ Bar Overhead Triceps Extension?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Overhead Triceps Extension?

Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. Kettlebell: Kettlebell Overhead Triceps Extension, Kettlebell Skull Crusher.

### What is an easier version of the EZ Bar Overhead Triceps Extension?

Triceps Pushdown (Rope) (Beginner).

### What is a harder version of the EZ Bar Overhead Triceps Extension?

Barbell Skull Crusher (Intermediate), Bodyweight Triceps Extension (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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