When it comes to building those impressive guns, the triceps are often the unsung heroes. They're the muscles on the back of your arms, and getting them in shape can make a world of difference in your overall arm strength and appearance. But don't worry, home gym owners, we've got your back, or should we say, your triceps!
In this article, we'll dive into the world of triceps EZ bar exercises, perfect for your home workout space.Before we jump into the exercises, let's talk about the star of the show – the EZ bar. The EZ bar, short for "easy bar," is a fantastic piece of gym equipment with variable grip options. It's specifically designed to alleviate stress on your wrists and elbows, making it a triceps' best friend. Here are a few benefits of using an EZ bar:
1. Wrist and Elbow Friendly
The unique design of the EZ bar reduces strain on your wrists and elbows, making it ideal for triceps workouts.2. Versatility
EZ bars are incredibly versatile and can be used for various exercises, not just triceps. You can target different muscle groups and mix up your workouts.3. Comfortable Grip
The curved design of the EZ bar provides a comfortable grip, allowing you to focus on your form and push your triceps to their limits.Now that you're armed with knowledge about the EZ bar let's dive into the world of triceps. These three-headed muscle warriors are significant players in your arm strength game. They are responsible for extending your elbow, and getting them toned can provide you with that well-defined look you've been dreaming of. But enough talk – let's get to the action! Here are the seven best triceps EZ bar exercises you can rock in your home gym.1. EZ Bar Skull Crushers
Targets: Long head of the triceps- Lie on a flat bench with your feet firmly on the floor. Hold the EZ bar with a close grip, hands shoulder-width apart.
- Slowly lower the bar towards your forehead while keeping your elbows stationary. Your upper arms should be perpendicular to the floor. Feel the stretch in your triceps.
- Extend your arms back up to the starting position, squeezing your triceps at the top. That's one rep.
2. EZ Bar Triceps Extensions
Targets: All three triceps heads- Stand with your feet shoulder-width apart. Hold the EZ bar with an overhand grip, your hands close together.
- Extend your arms above your head, keeping your elbows close to your ears. Feel the triceps engage as you lift the bar.
- Lower the bar behind your head while keeping your upper arms still. Extend your arms to return to the starting position. That's one rep.
3. EZ Bar Close-Grip Bench Press
Targets: All three triceps heads- Lie on a bench, feet flat on the floor. Grip the EZ bar with your hands close together.
- Lift the bar from the rack and bring it over your chest. Lower it down to your chest, feeling the stretch in your triceps.
- Push the bar back up to the starting position. Make sure your triceps do the heavy lifting.
4. EZ Bar Reverse Grip Triceps Pushdown
Targets: Medial and lateral triceps heads- Attach the EZ bar to a cable machine. Stand a few steps back, and use a reverse grip, palms facing up.
- Push the bar down by extending your elbows while keeping them close to your sides. Squeeze your triceps at the bottom of the movement.
- Slowly let the bar return to the starting position, maintaining control.
5. EZ Bar Seated Triceps Press
Targets: All three triceps heads- Sit on a bench with a backrest, feet flat on the floor. Hold the EZ bar with a close grip, your hands shoulder-width apart.
- Push the bar up above your head, extending your arms fully. Keep your core engaged to stabilize your body.
- Lower the bar back down behind your head, and then push it back up. That's one rep.
6. EZ Bar Triceps Kickbacks
Targets: Medial triceps head- Bend at the hips, keeping your back straight. Hold the EZ bar behind your legs with an overhand grip, palms facing your body.
- Extend your arms back while keeping your upper arms parallel to the ground. Squeeze your triceps at the top of the movement.
- Bend your elbows to bring the bar back to the starting position. If you look and feel ridiculous, you’re probably doing it right.
7. EZ Bar Triceps Push-Ups
Targets: All three triceps heads- Get into a push-up position with your hands gripping the EZ bar
- Perform a push-up while maintaining your elbows close to your body. Feel the added intensity in your triceps due to the EZ bar.
- Push your body back up to the starting position. That's one triceps-pumping push-up!
