Decline EZ Bar Triceps Extension
- Primary musclesTriceps
- EquipmentBarbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Decline EZ Bar Triceps Extension".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on a decline bench and hook your feet under the pads. Hold an EZ-bar with a narrow overhand grip.
Have a spotter help you lift the bar and hold it over your chest on straight arms, with your elbows pointing forward.
Inhale and lower the bar in an arc toward your forehead, bending only at the elbows and keeping your upper arms still.
Exhale and straighten your arms to bring the bar back above your chest, squeezing your triceps.
Repeat for the planned reps.
If your elbows flare wide, narrow them and keep them pointed toward the ceiling.
Lower the bar slowly and keep the weight manageable, since the bar travels close to your face.
The same movement can be done with dumbbells or on a flat bench.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.