At a glance
- Main muscle
- Triceps
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Seated with back support.
- Elbows pointing forward.
- Lower deep behind your head.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Triceps stimulus in the stretched position and can be loaded heavy; your elbows do need to tolerate it.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Overhead Cable Triceps Extension · Cable · rating S
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
- Skull Crusher · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the EZ-bar overhead extension.
Let Mitta set the weight.
Mitta plans the EZ-bar overhead extension with a weight and rep target for every set, worked out from your last sessions.
Questions about the
EZ-bar overhead extension
What muscles does the EZ-bar overhead extension work?
The EZ-bar overhead extension mainly trains your triceps.
How many reps of the EZ-bar overhead extension should I do?
Mitta plans the EZ-bar overhead extension at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the EZ-bar overhead extension?
Good alternatives that train the same muscle are the overhead cable triceps extension, single-arm dumbbell overhead extension and skull crusher.
Is the EZ-bar overhead extension good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the EZ-bar overhead extension have rating A?
Triceps stimulus in the stretched position and can be loaded heavy; your elbows do need to tolerate it.