The tricep extension is one of the most effective exercises for isolating and strengthening the triceps. Whether performed with an EZ curl bar or a specialty tricep bar, this movement is a staple for lifters who want stronger pressing power and bigger arms.
While the EZ bar provides a slightly angled grip to reduce wrist strain, the Bells of Steel Tricep Bar offers a neutral grip alternative that’s even more joint-friendly while still delivering serious tricep activation.
Why Tricep Extensions Matter
The triceps make up nearly two-thirds of your upper arm mass, and strong triceps are essential for pushing movements like the bench press, overhead press, and dips. Extensions specifically target all three tricep heads—the long head, lateral head, and medial head—giving you balanced development and strength that carries over into both bodybuilding and powerlifting.
How to Do EZ Bar Tricep Extensions
Step 1: Set Up Your Position
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Stand with your feet firmly on the floor, about hip width apart.
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Grip the EZ curl bar on the inner angled grips for a comfortable wrist position.
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Extend your arms so the bar is directly overhead, elbows locked out.
Step 2: Lower the Bar
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Keeping your elbows tucked and stationary, slowly bend at the elbows.
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Lower the bar in a controlled motion to behind your head.
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Avoid flaring your elbows out, as this reduces tricep tension.
Step 3: Press Back to the Starting Position
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Once you reach the bottom of the movement, pause briefly.
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Extend your elbows to press the bar back up to the starting position.
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Squeeze your triceps hard at the top without locking your elbows aggressively.
Step 4: Repeat for Reps
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Aim for 8–12 controlled reps for hypertrophy or 12–15 lighter reps for endurance and joint health.
- Keep the bar path smooth and controlled to prevent elbow strain.
You can do a similar motion laying down on a bench for skull crushers.
Benefits of Using a Tricep Bar for Extensions
While the EZ bar is an excellent option, the Bells of Steel Tricep Bar offers additional advantages:
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Neutral Grip for Joint Comfort: The parallel handles put your wrists and elbows in a natural position, reducing stress compared to an angled grip.
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Versatility: Beyond extensions, the tricep bar can be used for hammer curls, rows, presses, and front raises.
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Beginner-Friendly: Easier to stabilize than an EZ bar, making it a great option for new lifters.
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Compact and Durable: Built for home gyms, it’s easy to store and holds standard Olympic plates securely.
For lifters who struggle with elbow discomfort on extensions, the tricep bar is often the smarter choice.
Tips for Perfect Form
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Warm up your elbows with light pushdowns or banded extensions before heavy sets.
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Keep elbows pointed forward—don’t let them flare.
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Lower the bar just behind your head for a deeper stretch and full range of motion.
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Avoid bouncing the bar off your forehead (your future self will thank you, your wannabe influencer buddy who records everything will not).
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Use a spotter or start light until you master the motion.
Programming EZ Bar and Tricep Bar Extensions
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For Strength: Perform 3–4 sets of 6–8 reps with moderate to heavy weight.
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For Hypertrophy: Perform 3–4 sets of 8–12 reps with strict form and controlled tempo.
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As Assistance Work: Add extensions at the end of push workouts after heavy compound lifts.
FAQs on EZ Bar and Tricep Bar Extensions
Are EZ bar tricep extensions safe for the elbows?
Yes, when performed with proper form. The EZ bar reduces wrist strain, but if elbow discomfort persists, the neutral grip of the tricep bar is often more comfortable.
Should I go heavy on tricep extensions?
Use moderate weight with strict form. Going too heavy risks elbow and tendon strain. Extensions work best with controlled reps, not maximal loads.
What’s the difference between an EZ bar and a tricep bar?
The EZ bar uses angled grips that reduce wrist strain compared to a straight bar. The tricep bar uses parallel neutral grips, offering even more comfort and versatility.
Can beginners do tricep extensions?
Absolutely. Start with lighter weights and focus on form. Many beginners find the tricep bar easier to stabilize than the EZ curl bar.
How often should I train triceps?
Most lifters benefit from training triceps 2–3 times per week, balancing direct isolation work like extensions with pressing movements.
Final Thoughts
Tricep extensions are a time-tested movement for building stronger, more muscular arms. The EZ curl bar provides a wrist-friendly grip that makes extensions more accessible than a straight barbell, while the Bells of Steel Tricep Bar takes joint comfort to the next level with its neutral grip design. Incorporating both into your training ensures you hit the triceps hard, grow stronger, and press heavier in all your lifts.
