When it comes to building strong, defined arms, the triceps are often overlooked. However, the triceps make up two-thirds of the muscle mass in the upper arm, so it’s important to give them the attention they deserve. One exercise that can help you achieve this is the EZ barbell lying triceps extension.
What is the EZ Barbell Lying Triceps Extension?
The EZ barbell lying triceps extension, also known as the skull crusher, is an isolation exercise that targets the triceps muscles. It is performed by lying on a flat bench with an EZ barbell held at arm’s length above the chest. The barbell is then lowered towards the forehead by bending the elbows, before being lifted back to the starting position.
How to Perform the EZ Barbell Lying Triceps Extension
To perform the EZ barbell lying triceps extension, follow these steps:
- Lie flat on a bench with your feet flat on the floor and your head at the end of the bench.
- Grasp the EZ barbell with an overhand grip, with your hands slightly closer than shoulder-width apart.
- Extend your arms straight up, so that the barbell is directly above your chest.
- Slowly lower the bar towards your forehead by bending your elbows. Keep your upper arms still and close to your head.
- Once the bar is close to your forehead, hold for a second before lifting it back up to the starting position.
- Repeat for the desired number of reps.
Variations of the EZ Barbell Lying Triceps Extension
There are several variations of the EZ barbell lying triceps extension that can be used to target different areas of the triceps. These include:
- Close-grip EZ barbell lying triceps extension: This variation involves holding the EZ bar with your hands closer together, which places more emphasis on the medial head of the triceps.
- Reverse-grip EZ barbell lying triceps extension: In this variation, the hands are placed in an underhand grip on the EZ bar, which targets the brachialis muscle in addition to the triceps.
- Single-arm EZ barbell lying triceps extension: This involves performing the exercise with one arm at a time, which can help to correct muscle imbalances.
Tips for Performing the EZ Barbell Lying Triceps Extension
To get the most out of the EZ barbell lying triceps extension, keep these tips in mind:
- Use a weight that allows you to perform the exercise with proper form. If you find yourself arching your back or swinging the weight, it’s too heavy.
- Keep your elbows close to your head throughout the movement. This will ensure that the triceps are doing the work, rather than the shoulders or chest.
- Lower the weight slowly and under control. This will maximize the time under tension, which is important for muscle growth.
- Breathe in as you lower the weight and exhale as you lift it back up.
- Use a spotter if necessary, especially when using heavier weights.
Benefits of the EZ Barbell Lying Triceps Extension
Incorporating the EZ barbell lying triceps extension into your workout routine can provide several benefits, including:
- Increased triceps strength and size: The EZ barbell lying triceps extension is an effective exercise for building the triceps muscles, which can improve overall arm strength and size.
- Better arm definition: By targeting the triceps muscles, the EZ barbell lying triceps extension can help to create a more defined, sculpted look in the arms.
- Improved sports performance: Strong triceps are important for many athletic movements, such as throwing, punching, and pushing.
- Reduced risk of injury: Strengthening the triceps muscles can help to stabilize the elbow joint and reduce the risk of injury during activities that involve the arms.
Incorporating the EZ Barbell Lying Triceps Extension into Your Workout
The EZ barbell lying triceps extension can be included in your workout routine in several ways. Here are a few ideas:
- As part of an upper body workout: Perform the EZ barbell lying triceps extension along with other upper body exercises, such as bench presses, rows, and shoulder presses.
- As a finisher: After completing your main workout, do a few sets of the EZ barbell lying triceps extension to really fatigue the triceps muscles.
- As a superset: Pair the EZ barbell lying triceps extension with another exercise, such as bicep curls, for a challenging superset that targets both the triceps and biceps.
Conclusion
The EZ barbell lying triceps extension is a simple yet effective exercise that can help you build strong, defined triceps. By following proper form and incorporating variations of the exercise into your routine, you can maximize your results and achieve your fitness goals.