L Y I N G B A R B E L L T R I C E P E X T E N S I O N S
Muscles worked: Triceps
Instructions: This exercise can be performed with a EZ-curl bar or a barbell. Either one works the same.
Grasp the bar with a overhand grip about shoulder width apart. Lie back on a flat exercise bench and
bend your knees and place your feet flat on the surface of the bench. Extend your arms straight
up from your shoulders. Keeping your arms and the rest of your body still, slowly bend your
elbows and lower the bar to the rear of you going downward in a semicircular arc until the bar
is level with the surface of the bench. Using your triceps, press the weight back up in a semicircular
arc to the starting position. Hold there for one second and contract your triceps. Repeat for the
number of reps assigned.
Note Try various grips, from one that is shoulder
width apart, to one that is much narrower with your hands actually touching one another. Each
grip will bring a different feel to your triceps.
Don't let your elbows travel outward when you lower the weight. Keep them directly pointing upward
to fully isolate the triceps. Don't lower the weight directly downward or upward, keep the movement
in a semicircular arc throughout the entire movement.