Lying Tricep Extension

Pro Tip

If you do not have access to an EZ bar, you can substitute it for a barbell.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding an EZ bar above your head with an overhand grip.
With elbows tucked in and bent, exhale and extend your arms so that you raise the EZ bar overhead.
Continue until your arms are fully extended.
Inhale and lower the EZ bar down without allowing your upper arm to move, returning to the starting position.

Primary Muscle Groups

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Upper Tricep

Upper region of your tricep.

Equipment

EZ Bar

Make sure you grip the same type of curve with each hand when using an EZ bar.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Lying Tricep Extension

EZ Bar Bench Press

Lying Dumbbell Tricep Extension

Close Grip Dumbbell Bench Press

One Arm Lying Dumbbell Tricep Extension

Alternatives

Exercises that target the same primary muscle groups with different equipment

Close Grip Barbell Bench Press

Cable Push Down

Band Tricep Kickback

Tricep Extension Machine

Band Lying Tricep Extension

Dumbbell Tricep Kickback

Close Grip Push Up

Kneeling Diamond Push

Forearm Push Up

Floor Tricep Dips

Diamond Push Up

One Arm Cable Tricep Kickback