How to perform EZ Bar Overhead Press with proper form
Setup
- Choose the Right EZ Bar: Select an EZ bar with comfortable grip locations.
- Position Yourself: Stand with feet shoulder-width apart. If using a bench, sit with a straight back.
Grip
- Hand Placement: Grip the EZ bar at the angled portions, typically shoulder-width apart or slightly wider.
- Wrist Position: Keep wrists in a neutral position without excessive bending.
Starting Position
- Bar Position: Raise the bar to shoulder height, elbows slightly in front of the bar, and engage your core.
Execution
- Press Upward: Push the bar overhead while maintaining a straight line from your wrists to your shoulders.
- Full Extension: Extend arms fully, but do not lock elbows at the top.
- Return: Lower the bar back to the starting position at shoulder level in a controlled manner.
Common Mistakes
- Arching Back: Keep your core engaged to prevent excessive arching of the back.
- Looking Up: Maintain a neutral spine with your gaze forward, not upward.
- Using Momentum: Avoid using body motion to lift the bar; focus on muscle contraction.
Breathing
- Inhale: As you lower the bar.
- Exhale: As you press the bar overhead.
Tips
- Start with a light weight to master form before increasing resistance.
- Maintain a steady pace throughout the movement.
Exercises
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps