EZ Bar Overhead Extension

Proper Positioning

1. Stand with the feet hip to shoulder width apart, in accordance with comfort

2. Head in a neutral position

3. Natural arch in the lower back

4. Chest out, glutes out

5. Grip bar with a pronated grip, about shoulder width apart in ready position

6. Keep the elbows tucked in and pointing forward

7. Knees slightly bent

Proper Technique

1. Keep the elbows in a fixed position

2. Inhale on the downward phase of the movement

3. Slowly lower the bar without increasing the arch to the lower back

4. The concentric phase begins once a slight stretch is felt in the triceps

5. Elbows should be slightly passed 90 degrees

6. Press the bar overhead, focusing on the long head of the triceps, returning to starting position

7. Pause and 'squeeze' at the top of the movement

Essential Tips

1. Do not use momentum

2. Avoid moving the elbows with the weight

3. Do not swing the weight

4. Do not hyperextend the elbows

5. Avoid locking the elbows

6. Avoid flaring the elbows out to the side

7. Focus on the long head of the triceps