Are you struggling to build those defined triceps you’ve been working so hard for? It’s frustrating, isn’t it? Especially when you’ve been doing all the conventional exercises like push-ups and dips, but your triceps just don’t seem to respond. Well, it’s time to switch things up and try the ez bar lying close grip triceps extension behind head. Often, our muscles plateau when we continue to do the same exercises. But the good news is that you can effectively target those triceps with this exercise. In this post, we will walk you through the step-by-step guide to performing the ez bar lying close grip triceps extension behind head and how to make the most out of your triceps workout.
EZ Bar Lying Close Grip Triceps Extension Behind Head Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: EZ Bar and Bench
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
EZ Bar Lying Close Grip Triceps Extension Behind Head Instructions
- Grab the EZ bar with an overhand grip, then lay down on a bench with your head at one end.
- Plant your feet firmly on the ground and press the EZ bar up over your chest with extending your arms vertically.
- Next, lower the EZ bar down to behind your head, bending at your elbows and allowing your upper arm to drop slightly.
- Then press the EZ bar back up to the starting position by pressing the bar back to vertical above your chest.
- Repeat until you finish a full set.
Video Tutorial
EZ Bar Lying Close Grip Triceps Extension Behind Head Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Obliques
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rectus Abdominis
- Serratus Anterior
- Teres Major
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head exercise is a great way to target the Triceps Brachii muscle. This exercise helps to increase triceps strength and size, as well as improve shoulder stability. It also helps to improve your posture, as it encourages proper shoulder alignment and encourages you to use your core muscles to keep your torso stable. Additionally, this exercise can help to improve your overall upper body strength, and it can help to reduce the risk of shoulder injury.
Tips for Performing EZ Bar Lying Close Grip Triceps Extension Behind Head
If you want to maximize the results of your triceps workouts, the EZ Bar Lying Close Grip Triceps Extension Behind Head is a great move to add to your routine. This exercise isolates the triceps muscles and can help you build strength and definition in your upper arms. Follow these tips to get the most out of this exercise.
- Improve Your Technique by Using A Mirror If Available. You could believe a little vain looking in a mirror while you are working out, but you are not adoring yourself, you are making sure your form is strong.
- Never Fail To Utilize Full Range Of Flexion. By using a total range of motion you will ensure that that you exercise your entire muscle and that you maintain your flexibility.
- Always Keep A Weight Training Journal. You should certainly have a log of every weights, sets, and repetitions. When you are really efficient you may also record your rest intervals. There are plenty of good apps to use a record, or you can easily try a little pocketbook.
Benefits and Tips Video
Frequent Mistakes To Avoid
Before diving into the list of mistakes to avoid while doing the EZ Bar Lying Close Grip Triceps Extension Behind Head, it is important to note that this exercise is an excellent way to target the triceps muscles, tone the arms, and achieve a more toned physique. However, if performed incorrectly, this exercise can cause injury. To prevent injury and get the best results, it is important to keep the following mistakes in mind.
- It Is Best If You Don’t Rush Your Exercise Routine. Any time you speed through your work out you are likely to use bad technique and injuries.
- Stop Trying To Attempt To Lift More Weight Than You Can Do Properly. You’re going to give up your technique and may end in an accident any time you attempt to work with more than you should.
- Avoid The Urge To Dismiss Any Of Your Pains. Sore muscles and an injury pain are not necessarily the same thing. Once you come to feel discomfort any time you are training you should stop, or you could just mhelp make your injury worse yet.
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Variations and Complementary Exercises
There are several variations, complementary, or alternative exercises that can be performed to achieve similar results as the exercise EZ Bar Lying Close Grip Triceps Extension Behind Head. These exercises can be used as an alternative to the original exercise or as a way to switch up your routine and challenge your muscles in a different way. Here is a list of some of these exercises:
Incline Dumbbell Triceps Extension
Incline Dumbbell Triceps Extension is an excellent complementary or alternative exercise for EZ Bar Lying Close Grip Triceps Extension Behind Head. This exercise works your triceps in a different way than the EZ Bar Lying Close Grip Triceps Extension Behind Head does by shifting the focus onto the long head of the triceps. This exercise is performed by sitting on an incline bench and holding a pair of dumbbells with your palms facing each other. Keeping your elbows close to your body and pushing through your triceps, extend the dumbbells over your head until your arms are straight. This exercise is great for targeting the long head of the triceps and can be used as an alternative to EZ Bar Lying Close Grip Triceps Extension Behind Head.
Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension is a complementary or alternative exercise to the EZ Bar Lying Close Grip Triceps Extension Behind Head. It is an isolation exercise that works the triceps from a kneeling position. The exercise starts with the user kneeling on one knee while gripping a cable attachment in both hands. The user then extends their arms to move the cable away from the body, extending the elbow until the arms are fully straightened. This exercise focuses on the triceps and is an effective way to build strength and tone the muscle.
Lying Dumbbell Single Extension
The lying dumbbell single extension is a great alternative or complementary exercise to the EZ bar lying close grip triceps extension behind head. This exercise specifically targets the triceps muscle, while also engaging the core and stabilizer muscles. To perform the lying dumbbell single extension, you will need a flat surface and a single dumbbell. Lie on your back with your legs bent and feet flat on the floor. Hold the dumbbell with both hands and extend your arms straight above your chest. Keep your elbows tight to your body, bend your arms and lower the dumbbell behind your head until you feel a full stretch in your triceps muscle. Return to the starting position and repeat for the desired number of repetitions.
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Overhead Rope Tricep Extension
The Overhead Rope Tricep Extension is a great complementary exercise to the EZ Bar Lying Close Grip Triceps Extension Behind Head. This exercise specifically targets the triceps and can be done with a cable machine or resistance band. The Overhead Rope Tricep Extension focuses on the long head of the triceps, which is often neglected in other tricep exercises. Additionally, it helps to strengthen the stabilizing muscles around the shoulder joint, helping to prevent injury. This exercise is a great alternative for those who are unable to perform the EZ Bar Lying Close Grip Triceps Extension Behind Head due to shoulder discomfort or strength limitations.
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great complementary exercise to the EZ Bar Lying Close Grip Triceps Extension Behind Head. It works the triceps in a similar motion, but with a slight incline that increases the range of motion and adds resistance. The Smith Machine also provides stability and balance, which is especially beneficial for those who are new to lifting or for those who have any joint or shoulder issues. It’s an excellent alternative exercise that can help build overall arm strength and definition.
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are an excellent complementary or alternative exercise to EZ Bar Lying Close Grip Triceps Extension Behind Head. This exercise is performed by standing upright and holding a cable handle in each hand. Bend your elbows to lower the cable handles to your sides, then press them up and out to the sides, extending your arms. This exercise targets the triceps muscle from a different angle than the EZ bar exercise, helping to strengthen the triceps from multiple angles for improved overall strength and definition.
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Opposing Complementary Exercises
In order to maximize the effectiveness of the exercise EZ Bar Lying Close Grip Triceps Extension Behind Head, it is recommended to complete exercises that work the opposing muscle groups. These exercises will help to increase the overall strength of your arms and improve your overall performance. Below are a few exercises that complement the exercise EZ Bar Lying Close Grip Triceps Extension Behind Head:
EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is the perfect complement to the EZ Bar Lying Close Grip Triceps Extension Behind Head. This exercise works the biceps, which are the opposing muscle group to the triceps used in the previous exercise. The close grip curl is an effective way to isolate the biceps and build strength in the arms. This exercise also helps to increase muscle coordination and improve muscular balance between the biceps and triceps. It is important to keep proper form throughout this exercise, as improper technique can lead to injury. Performing these two exercises together is an excellent way to develop strength and balance in the arms.
EZ Bar Close Grip Preacher Curl
The EZ Bar Close Grip Preacher Curl is a great exercise for targeting the biceps. It works by having the user hold the EZ bar with a close grip and then curl the bar up towards their chest. This exercise is complementary to the EZ Bar Lying Close Grip Triceps Extension Behind Head as it is working the opposing muscle group, the biceps. By doing both exercises, you will be able to get a full workout for both your biceps and triceps and help build stronger arms.
EZ Bar Curl
The EZ Bar Curl is a great exercise to pair with the EZ Bar Lying Close Grip Triceps Extension Behind Head. This exercise is a great way to work the opposing muscle group, the biceps. The EZ Bar Curl strengthens and tones the biceps, while the EZ Bar Lying Close Grip Triceps Extension Behind Head works the triceps. Both exercises are designed to target the upper arm muscles and can be used to increase strength and size. When combined, these exercises will help to create a balanced look in the upper arms.
Transform Your Triceps with EZ Bar Lying Close Grip Extensions
If you’re looking for a way to tone and strengthen your triceps, then the EZ Bar Lying Close Grip Extension is a great place to start. This exercise targets the triceps muscles specifically, which are often overlooked in regular workouts. With regular practice, you’ll be able to transform your triceps into defined, toned muscles that will look great in any outfit. Plus, this exercise is easy to perform and can be done at home or at the gym, so you don’t have to worry about making any special arrangements to get in your daily workout. Give the EZ Bar Lying Close Grip Extension a try and see the results for yourself!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
