Exercise guide
EZ-Barbell Decline Triceps Extension
- Intermediate
- Isolation
- Rep-based
- Chest
- Upper arms
The decline angle increases the range of motion and places the triceps under a greater stretch compared to flat variations, specifically targeting the long head for maximum muscle thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set a bench to a decline of 15 to 30 degrees and secure your feet firmly under the ankle pads.
- Lie back on the bench and hold the EZ-bar on the inner, angled grips with an overhand (pronated) grip.
- Extend your arms fully over your chest, then tilt your upper arms back about 10-15 degrees toward your head to create constant tension.
- Ensure your shoulder blades are retracted and pressed into the bench for stability.
How to do it
- Inhale and slowly lower the bar by bending only at the elbows, moving the weight in a semi-circle toward your forehead or just past the top of your head.
- Keep your upper arms stationary and your elbows tucked in throughout the entire descent.
- Exhale and use your triceps to extend your arms back to the starting tilted position, avoiding a completely vertical alignment to keep the muscle loaded.
- Maintain a controlled tempo, taking 2-3 seconds to lower the weight and 1 second to extend.
Form checklist
- Keep elbows pointed forward; do not let them flare out to the sides.
- Ensure the upper arms remain fixed and do not swing at the shoulder joint.
- Maintain a neutral wrist position to avoid joint strain.
- Keep your head and hips in contact with the bench at all times.
Pro tips
- Lower the bar slightly behind the crown of your head rather than your forehead to maximize the stretch on the long head of the triceps.
- Focus on the mind-muscle connection by imagining you are 'unfolding' your arms using only the triceps.
Make it harder
- Add a 2-second isometric pause at the bottom of each rep to eliminate momentum and increase time under tension.
- Implement a 4-second eccentric (lowering) phase to maximize mechanical tension and muscle fiber recruitment.
Frequently asked
- What muscles does the ez-barbell decline triceps extension work?
- The ez-barbell decline triceps extension primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the ez-barbell decline triceps extension?
- The ez-barbell decline triceps extension uses ez barbell.
- Is the ez-barbell decline triceps extension good for beginners?
- The ez-barbell decline triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.