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EZ-Bar

Test Exercise 2

Test Exercise 2

A.

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Test Exercise 2

Test Exercise 2

A.

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Swiss Ball EZ-Bar Preacher Curl

Swiss Ball EZ-Bar Preacher Curl

A.

Grab an EZ-Bar with an underhand grip and hands positioned slightly less than shoulder-width apart. Kneel your torso over a Swiss ball, with your triceps resting on top of it.

B.

Keeping your elbows in a fixed position, pull the weight as close as you can toward your shoulders. Pause, then slowly lower the weight back to the starting position.

Mistakes and Tips:

Squeeze your biceps as hard as possible at the top of the move.

Slowly lower the weights back to the starting position.

Don't let your elbows move. Keep your elbows in line with your body.

Lying Triceps Extension to Close-grip Bench Press

Lying Triceps Extension to Close-grip Bench Press

A.

Grab an EZ-Bar with an overhand grip and your hands shoulder-width apart. Lie face-up on a bench, lifting the weight directly over your head with your arms fully extended.

B.

Keeping your upper arms stable, bend your elbows to lower the bar until it almost touches your forehead. Pause, then contract the triceps to extend the bar overhead.

C.

Then, lower the bar to your chest. Pause at the bottom and then press the weight back overhead to the starting position.

Mistakes and Tips:

Make sure you come to lockout at the end of every repetition.

Do not move your upper arms during the triceps extensions. You should only bend at your elbows.

Do not rest in between the triceps extensions and bench press moves.

Incline EZ-Bar Lying Triceps Extension

Incline EZ-Bar Lying Triceps Extension

A.

Set an adjustable bench between a 30- and 45-degree angle and lie back on it. Using an overhand grip, hold the EZ-Bar with your hands placed slightly less than shoulder-width apart. Extend your arms over your chin. This is your starting position.

B.

Brace your core and bend your elbows to lower the bar over your head. Pause when your forearms are parallel to the floor, then extend back to the starting position by contracting the triceps.

Mistakes and Tips:

Don't allow your elbows to flare out. Keep them tucked in and primarily facing forward.

Don't use too much weight. Instead focus on the range of motion.

Lower the weight in control so that you feel a complete stretch in your triceps

EZ-Bar Overhead Triceps Extension

EZ-Bar Overhead Triceps Extension

A.

Stand with your feet shoulder-width apart, your knees slightly bent, and hold a loaded EZ-Bar with a medium, overhand grip. Press the bar directly overhead with the arms fully extended and triceps locked. This is your starting position.

B.

Brace the core and bend your elbows to lower the bar behind your head until your forearms go past 90 degrees. Pause, then extend your arms back to the starting position.

Mistakes and Tips:

Do not allow your elbows to flare outward on the way up.

Slowly lower the weight behind your head.

Don't use too much weight. You don't need to use a lot of weight for this movement to be effective.

Close-grip EZ-Bar Biceps Curl

Close-grip EZ-Bar Biceps Curl

A.

Stand tall and grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep elbows close to torso. This will be your starting position.

B.

Curl the bar until your biceps fully contract. Squeeze your biceps at the top while pausing for one second and then slowly lower the bar to the starting position.

Mistakes and Tips:

Use a controlled pace throughout the movement and avoid using momentum.

Make sure to squeeze the biceps at the top of the lift.

Keep your elbows stationary throughout the movement. Do not lift them.

Dead-hang Biceps Curl

Dead-hang Biceps Curl

A.

Stand in front of a preacher curl bench with your legs shoulder-width apart. Push your chest down into the top of the bench, allowing the arms to hang freely against the 90-degree portion of the bench. Using a narrow grip, grab the EZ-Bar.

B.

Curl the bar up towards face. Pause, then slowly lower back to the starting position.

Mistakes and Tips:

Make sure to squeeze the biceps at the top of the lift.

Be sure to lower the weight all the way until your arms are fully extended.

Keep your back flat throughout the movement. Do not initiate the movement by arching the back.

Swiss Ball EZ-Bar Pullover

Swiss Ball EZ-Bar Pullover

A.

Sit on a Swiss Ball holding the EZ-Bar in your lap with a shoulder-width overhand grip. Lie back on to the ball, while simultaneously raising the bar over your chest. This is your starting position.

B.

Keeping the elbows slightly bent, lower the EZ-Bar over and beyond your head. You should feel an intense stretch in your triceps and lats. Pause, brace your core and pull the bar back to the starting position.

Mistakes and Tips:

Avoid letting your shoulders move forward. Keep your chest up and shoulders back.

Avoid letting your hips sag. Tighten your glutes and keep a straight line from head to knees.

EZ-Bar Pullover

EZ-Bar Pullover

A.

Sit on a bench holding the EZ-Bar in your lap with a shoulder-width overhand grip. Lie back on to the bench while simultaneously raising the bar over your chest. This is your starting position.

B.

Keeping the elbows slightly bent, lower the EZ-Bar over and beyond your head. You should feel an intense stretch in your triceps and lats. Pause, brace core and pull the bar back to the starting position.

Mistakes and Tips:

Avoid letting your shoulders move forward. Keep your chest up and shoulders back.

Avoid lifting your back off the bench. To ensure a proper position, keep the core engaged.

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