Decline EZ Bar Triceps Extension

Decline EZ Bar Triceps Extension is a resistance exercise – triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Triceps brachii
Secondary muscles: Anconeus, Deltoid (stabilization), Serratus anterior, Forearms
Exercise type: Resistance exercise – triceps elbow extension

Exercise technique

Bench restraint
Secure your legs on the decline bench and place your upper back on the pad.
EZ grip
Grasp the inner angled sections symmetrically, slightly narrower than shoulder-width.
Start
Hold the bar above your chest with your upper arms fixed fairly upright.
Descent
Bend your elbows and slowly bring the bar toward the area behind your forehead.
Bottom control
Stop at a comfortable bend without touching your head.
Ascent
Exhale and use your triceps to raise the bar along the same arc.
Balance
Balance the bar in controlled extension and repeat without changing your upper-arm angle.

Key technique points

Maintain foot support on the decline.
Use an even EZ grip.
Keep your upper arms still.
Do not touch your head with the bar.
Slow the bottom bend.
Do not lock your elbows forcefully.

Common mistakes

Touching the forehead

Do not seek range by touching the bar to your head; control the path around your head.

Moving through the shoulders

Do not swing the bar between behind your head and your chest; use elbow extension with fixed upper arms.

Flaring the elbows

Do not spread your arms despite the angled grip; maintain a natural, comfortable width.

Lifting the head

Do not lift your neck off the pad to watch the bar; keep your head supported and still.

Bending the wrists inward

Do not press your hands together on the inner grip; use neutral wrists suited to the EZ angle.

Uncontrolled return

Do not drop the bar and abruptly stretch your triceps at the bottom; brake the bend slowly.

Frequently asked questions