How to Perform

Lie on a bench with an EZ-bar or straight bar, arms extended above your chest
Keep your upper arms angled very slightly back (toward your head)
Lower the bar by bending your elbows, bringing it toward the top of your head or just behind it
Extend back to the start position by squeezing your triceps
Keep your elbows pointing at the ceiling throughout

Tips

Keep your elbows pointing at the ceiling and shoulder-width apart — flaring them out is the most common form mistake
No barbell? Dumbbells work well, or use a cable machine lying on a bench for constant tension
Use a 3 second descent and a 1-2 second press — the slow lowering phase under stretch is what makes this exercise so effective
Going too heavy and losing elbow control is dangerous — start lighter until the movement pattern is locked in
Feel the stretch in all three tricep heads at the bottom and squeeze to full lockout at the top — the triceps should burn, not your elbows

Equipment	Why You Need It	Our Pick	Review
Barbell	EZ curl bar reduces wrist strain during the extension	Olympic EZ Curl Bar	Read Review
Weight Bench	Flat bench provides the stable base you need for lying extensions	Flybird Adjustable Bench	Read Review
Weight Plates	Progressive loading for steady tricep development	Bodymax Olympic Plates	Read Review