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Decline EZ Bar Triceps Extension

Performed on a decline bench to bias the lower portion of the muscle, this variation primarily targets your Triceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Push

Primary muscles: Triceps

How to perform Decline EZ Bar Triceps Extension

  1. Step 1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Step 2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. Step 3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  4. Step 4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Step 5. Repeat until the recommended amount of repetitions is performed.

Frequently asked questions

What is the primary benefit of performing triceps extensions on a decline bench?

The decline angle increases the range of motion and places the triceps under greater stretch compared to flat variations. This position emphasizes the long head of the triceps due to the shoulder's orientation.

How should I position my elbows during the movement?

Keep your elbows tucked in and pointed toward your feet rather than flaring them outward. Maintaining a fixed elbow position ensures the tension remains on the triceps rather than shifting to the chest or shoulders.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the bar drop too quickly or bouncing it off your forehead. Control the descent to protect the elbow joints and maximize time under tension throughout the full range of motion.

What is a suitable alternative for beginners who find the decline angle difficult?

Beginners can start with the flat bench EZ bar extension to master the mechanics of elbow extension. This provides a more stable base while building the foundational strength required for the decline version.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. Focus on a slow eccentric phase and a full lockout to maximize metabolic stress in the triceps.

Sample sets & reps for Decline EZ Bar Triceps Extension

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Body-Up — bodyweight
  • Body Tricep Press — bodyweight
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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