Ez Bar Lying Close Grip Triceps Extension Behind Head

The EZ bar lying close grip triceps extension behind head is an isolation exercise targeting the triceps, performed lying on a bench with a close grip on an EZ bar. It requires control and proper form to avoid shoulder strain and maximize triceps engagement.

Quick Facts

How to Do Ez Bar Lying Close Grip Triceps Extension Behind Head

Follow these step-by-step instructions to perform Ez Bar Lying Close Grip Triceps Extension Behind Head with proper form and technique.

1. Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
2. Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
3. Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
4. Pause for a moment, then extend your arms back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Ez Bar Lying Close Grip Triceps Extension Behind Head targets helps you integrate it effectively into your training program.

Benefits of Ez Bar Lying Close Grip Triceps Extension Behind Head

Incorporating Ez Bar Lying Close Grip Triceps Extension Behind Head into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Ez Bar Lying Close Grip Triceps Extension Behind Head directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Ez Bar Lying Close Grip Triceps Extension Behind Head build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Ez Bar Lying Close Grip Triceps Extension Behind Head safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Ez Bar Lying Close Grip Triceps Extension Behind Head, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Ez Bar Lying Close Grip Triceps Extension Behind Head, track these metrics during your workouts: