EZ-Bar Overhead Triceps Extension
Also known as: french press
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Standing with an EZ bar overhead and lowering it behind your head puts the triceps' long head under a stretch that pushdowns and close-grip pressing never reach. The angled grips ease the wrist position a straight bar forces, while the standing setup makes your trunk hold the ribs down as the load travels behind you.
How to do the EZ-Bar Overhead Triceps Extension
- Stand with your feet shoulder-width apart and hold the ez barbell with an overhand grip.
- Raise the barbell above your head, fully extending your arms.
- Keeping your upper arms close to your head, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back 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 EZ-Bar Overhead Triceps Extension work?
The EZ-Bar Overhead Triceps Extension primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the 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 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 EZ-Bar Overhead Triceps Extension?
If you cannot do the 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 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.
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