Decline Triceps Extension (Barbell)
Also called Decline EZ Bar Triceps Extension, BB Decline Triceps Extension
How to do it
Set the bench to –15 to –20° — the shallow negative keeps constant tension on the triceps through the whole rep. Secure your legs and lie back holding an EZ or straight bar at arm's length over the chest. Keeping the upper arms still, bend the elbows to lower the bar toward the forehead, then extend to full lockout through the triceps.
Setup
Set the bench around 15-20 degrees decline, secure the legs, and lie back holding an EZ-bar or barbell above the shoulders with a close overhand grip. Keep wrists straight, upper arms fixed, and elbows forward.
Where you should feel it
Through both triceps as the bar lowers near the forehead and extends, with the front shoulders holding the upper arms steady. Keep the elbows from flaring.
When to use it
Use for progressively loaded lying triceps strength and hypertrophy with tension maintained by the shallow decline angle. Controlled sets of 6-12 reps fit well.