Start free

Decline EZ Bar Triceps Extension

A beginner strength exercise for the triceps, done with a barbell.

Decline EZ Bar Triceps Extension: starting positionDecline EZ Bar Triceps Extension: finishing position
Main muscles
Triceps
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Decline EZ Bar Triceps Extension

  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Repeat until the recommended amount of repetitions is performed.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline EZ Bar Triceps Extension

Questions

What muscles does the Decline EZ Bar Triceps Extension work?

Mainly the triceps.

Is the Decline EZ Bar Triceps Extension good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

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

Good alternatives that train the triceps: Standing Overhead Barbell Triceps Extension, Close-Grip Barbell Bench Press, Incline Barbell Triceps Extension or JM Press.

How many sets and reps of the Decline EZ Bar Triceps Extension should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).