Stability Ball EZ-Bar Overhead Triceps Extension
In SetGrip: EZ-Bar Overhead Triceps Extension (Stability Ball)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Seated on a ball instead of a bench, the EZ-bar French press picks up a postural component: as the bar drops behind your head, your abs must stop the lower back from arching to meet it. Compared with the standing version, you trade some load for a stricter torso and a clear read on whether your ribs stay down.
How to do the Stability Ball EZ-Bar Overhead Triceps Extension
- Sit on an exercise ball and hold an EZ barbell with an overhand grip.
- Extend your arms straight up, keeping your elbows close to your head.
- Slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the Stability Ball EZ-Bar Overhead Triceps Extension work?
The Stability Ball EZ-Bar Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Stability Ball EZ-Bar Overhead Triceps Extension good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stability Ball EZ-Bar Overhead Triceps Extension with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stability Ball EZ-Bar Overhead Triceps Extension?
If you cannot do the Stability Ball EZ-Bar Overhead Triceps Extension, try the Smith Bar Bodyweight Triceps Extension, the Stability Ball Single Arm Dumbbell Overhead Triceps Extension or the Dumbbell Tate Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stability Ball EZ-Bar Overhead Triceps Extension, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Stability Ball EZ-Bar Overhead Triceps Extension in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.