EZ Barbell Incline Triceps Extension

An incline variation of the skull crusher that places the triceps under a greater stretch, maximizing muscle fiber recruitment in the long head.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation

Required Equipment

EZ Bar

Target Muscle Groups

Primary

Triceps

Secondary

Shoulders

Setup

Lie on an incline bench (30-45 degrees). Hold an EZ-bar over your shoulders. Brace your feet for stability.

Instructions

1. Bend your elbows to lower the bar behind your head.
2. Keep your elbows pointed forward.
3. Press the bar back up until arms are straight.
4. Squeeze the triceps at the lockout.
5. Maintain scapular retraction.

Common Mistakes

1. Flaring elbows.
2. Arching the back.
3. Using too much weight.

Alternative Exercises

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Triceps Pushdown

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A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

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An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

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A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Smith Upright Row

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A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.