Quick Answer
Lying Triceps Extension is a beginner strength exercise that targets your triceps. It uses a ez curl bar. Lie flat bench, feet floor.
Video Tutorial
How to Perform the Lying Triceps Extension
- 1
Lie flat bench, feet floor.
- 2
Hold EZ bar close overhand grip.
- 3
Arms extended over forehead/chest.
- 4
Upper arms stationary, perpendicular to floor.
- 5
Inhale, lower bar towards forehead bending elbows.
- 6
Keep elbows tucked.
- 7
Stop above forehead.
- 8
Exhale, extend elbows pushing bar up.
- 9
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Lying Triceps Extension isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Lying Triceps Extension work?
The Lying Triceps Extension primarily works your triceps. Secondary muscles include the forearms and shoulders.
What equipment do I need for the Lying Triceps Extension?
The Lying Triceps Extension needs a ez curl bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Lying Triceps Extension suitable for beginners?
Yes. The Lying Triceps Extension is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Lying Triceps Extension should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Lying Triceps Extension every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.