Decline EZ-Bar Triceps Extension

The decline EZ-bar triceps extension is performed on a decline bench with the feet secured, performing elbow extension against the EZ-bar's load. The decline angle (typically 15–30°) creates a shoulder position in slight extension, which places the triceps long head in a slightly more elongated position than the flat skullcrusher while still performing the same elbow extension movement pattern.

Execution

1. Secure the feet at the high end of a decline bench; lie back with the head at the lower end
2. Hold the EZ-bar with close grip, arms extended perpendicular to the torso
3. Lower the bar by bending only the elbows, allowing the bar to approach the forehead
4. Extend the elbows to return; keep the upper arms stationary throughout

Mechanical Difference from Flat Skullcrusher

On a flat bench, the shoulder is at approximately 90° flexion when the arms are extended overhead. On a decline bench:

• The legs are elevated, tilting the body so the head is lower than the hips
• In the arms-extended starting position, the shoulders are in slight extension relative to the torso axis
• This extends the long head's proximal length slightly beyond the flat variation

The practical effect is a modest increase in long head tension through the range. The decline extension is primarily useful for lifters who find the decline position more comfortable for their elbows or who want a slight variation in stimulus.

Safety Note

The inverted position of a decline bench slightly increases intracranial pressure. Trainees with blood pressure conditions should consult a physician before using decline variations. Use a spotter for the bar due to the awkward loading position.

For system-specific training applications, see each system's lens entry.