equipment

EZ Bar, Bench

sets

3

reps

8-12

rest

60-90 sec

1. Lie flat on a bench holding an EZ bar with an overhand grip.
2. Take a grip on the angled sections, about shoulder width apart.
3. Plant both feet flat on the floor.
4. Press the bar up so your arms are extended over your chest.
5. Tilt your upper arms back slightly so they point toward your head.

1. Lower the bar by bending your elbows only.
2. Bring the bar toward the top of your forehead or just behind your head.
3. Keep your upper arms fixed at the same angle throughout.
4. Extend your elbows to press the bar back up.
5. Stop just short of locking out, then begin the next repetition.

Inhale as you lower the bar, exhale as you extend your elbows.

• Keep your upper arms angled slightly back — this keeps tension on the triceps.
• Move only at the elbows.
• Lower under full control and keep the bar path consistent.
• Use the EZ bar's angled grip to keep your wrists comfortable.
• Use a spotter or start light while you learn the bar path.

• Letting the elbows flare wide as the set gets hard.
• Turning it into a pullover by swinging the upper arms.
• Lowering the bar too fast toward the head.
• Locking the elbows out hard at the top of each repetition.
• Loading heavier than the elbow path can be controlled through.

From arms extended to the bar near the forehead or just past it. Keep the upper arms fixed so the range comes only from the elbows.