Triceps Press - Lying
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Strength EZ Bar Flat Bench Push Gym
Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.
Benefits: This exercise works all heads of the triceps.
Lie on a supine (flat) bench. Grasp an EZ bar, close grip. Raise the EZ bar straight above your chest. This is your starting position. Lower the EZ bar, while keeping your upper arms stationary. The EZ bar will move in an arc slowly to above your forehead. Keep the elbows over your body. Inhale during this movement. Push the EZ bar, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps muscles are straight muscles with three heads. All three heads straighten the elbow while the long head, crossing the shoulder joint also adducts the shoulder (pulls it down from the side) and extends the shoulder (pulls it down from the front).
Step 1
Lie on a flat bench, grasping an EZ bar. Raise the EZ bar, in an arc, straight above your chest.
Lie on a supine (flat) bench. Grasp an EZ bar, close grip. Raise the EZ bar straight above your chest. This is your starting position.
Step 2
Slowly lower the EZ bar to your forehead, in an arc, without moving your upper arms.
Lower the EZ bar, while keeping your upper arms stationary. It will lower in an arc slowly to your forehead. Keep the elbows over your body. Inhale during this movement.
Step 3
Push the EZ bar, in an arc, back to the starting position, keeping your upper arms stationary.
Push the EZ bar, in an arc with your triceps, back to the starting position, keeping your upper arms stationary. Exhale during this movement.