Lying Triceps Press (EZ Bar)
PRIMARY MUSCLE
Triceps
EQUIPMENT
EZ Bar
OVERVIEW
Lying Triceps Press (EZ Bar)
If you really want to grow your triceps, cable pushdowns alone are not enough. Hypertrophy researchers have repeated it for years: the long head of the triceps, which makes up about two thirds of the total muscle mass, activates significantly only when the arm is overhead - that is, when the humerus is in flexion. And the EZ bar lying triceps press is exactly the exercise that puts it in a stretched position under load, something pushdowns and kickbacks cannot do.
If your triceps look small despite months of cable work, you are most likely missing the lying triceps press.
It is an exercise with a controversial reputation: it is called skull crusher in English and many avoid it for fear of injuring their elbows. The truth is that the lying triceps press is as safe as any other exercise - if performed with an EZ bar (not a straight barbell), with smart loading, and with stationary elbows. The EZ bar solves the wrist problem: the semi-pronated grip places the forearm in a physiological position and distributes joint stress better.
With a straight barbell, on the other hand, the wrist is forced into a position that often results in discomfort - especially with heavy loads.
In this guide you will see exactly how to perform the EZ bar lying triceps press: the mechanics that maximize triceps stretch (key for modern hypertrophy), the scapular setup that protects the shoulder, the correct bar path (toward the forehead or beyond the head?), the typical errors that turn a gold-standard exercise into a source of elbow pain, and how to fit it into your triceps programming as a foundational exercise - not an afterthought.
The question circulating in forums and expert videos: is the lying triceps press the best exercise for the long head of the triceps?
The answer based on current hypertrophy research is clear: yes, together with its variants (seated lying triceps press, overhead cable extension). The long head of the triceps is a biarticular muscle - it crosses both the elbow and the shoulder - and its maximal activation occurs when the humerus is flexed (arm overhead) while the elbow extends. This combination creates the maximum stretch position of the long head, which recent studies indicate as one of the key drivers of hypertrophy.
Exercises like cable pushdowns, kickbacks and dips activate the lateral and medial heads of the triceps well, but leave the long head in a shortened or resting position - and this explains why many lifters have flat triceps despite high pushdown volume. Jeff Nippard and other science-based educators recommend always including at least one overhead triceps extension in weekly programming: the EZ bar lying triceps press is the most common and effective implementation of this principle.
In practice: if you have 9 weekly sets dedicated to triceps, 3-6 of those should be in stretch position (lying triceps press or overhead extension), and the rest in neutral position (pushdowns, close-grip bench). The EZ bar lying triceps press is the exercise of choice for stretch work, because it allows manageable loads, full ROM and constant stress on the long head. It is not just one exercise among many - it is the component many triceps programs forget, and the one that makes the visible difference within six months.
MUSCLES INVOLVED
Muscles involved
The EZ bar lying triceps press is a single-joint exercise that isolates the triceps brachii - the three-headed muscle that occupies the back of the upper arm. The three heads of the triceps are: the long head (the only biarticular one, it originates from the scapula and crosses both shoulder and elbow), the lateral head (outer part of the arm) and the medial head (deep part). Elbow extension with the arm flexed overhead - the lying triceps press motion - activates all three heads, but with particular emphasis on the long head due to the stretch imposed by humeral flexion.
Current science on hypertrophy identifies stretch-position training as one of the most effective factors for muscle growth: when a muscle is under tension in a lengthened position, mechanical stress and controlled muscle damage are at their peak. The EZ bar lying triceps press, at the end of the eccentric (when the bar is behind the head, humerus flexed, elbow bent), brings the long head into maximum extension under load. That is why many lifters feel the triceps burn during the lying triceps press in a way they never feel with pushdowns.
Stabilizers are few but important: the front delt keeps the humerus in flexion throughout the movement (isometric work), the rotator cuff stabilizes the glenohumeral joint, the lats and middle trapezius keep the scapulae adducted and depressed on the bench. The core stabilizes the trunk and prevents the lumbar arch from opening during the push. Biceps and brachialis are inactive - it is a pure single-joint exercise. Neural demand is low, so the lying triceps press fits well in volume accumulation phases without overloading the nervous system.
EXECUTION
How to perform Lying Triceps Press (EZ Bar)
TIPS
Execution tips
The first tip on the EZ bar lying triceps press is technical but fundamental: the elbows must stay still. The most common mistake is moving the elbows forward during the concentric, turning the lying triceps press into a mix of extension and push - this brings in the chest, the front delt, and you lose most of the stress on the triceps. Useful cue: rotate only the forearm, the upper arm is locked. If you cannot do it with the current load, reduce the weight by 15-20% until the technique is clean.
On the bar contact point: there are two schools. Toward the forehead (classic skull crusher): reduced ROM, more manageable loads, less stretch on the long head. Behind the head: maximum ROM, full stretch of the long head, loads 10-15% lower. For most people seeking hypertrophy, the behind-the-head variant is superior for stimulating the long head. Start with the front variant to build technique, then switch to the behind-the-head version once the movement is mastered.
On time under tension: controlled eccentric in 2-3 seconds (this is where most hypertrophy is built), 0.5 second pause in stretch, explosive but controlled concentric in 1-2 seconds. The 8-12 rep range is optimal for triceps hypertrophy; 12-15 reps work if you use it as a second exercise after close-grip bench. Rest 90 seconds to 2 minutes between sets. On breathing: inhale before the eccentric, briefly hold during the descent, exhale during the concentric.
On progressive overload: the lying triceps press responds to load progression but with caution. The elbows are joints that tolerate less stress than the biceps brachii or the chest, so add 1-2.5 kg at a time, not bigger jumps. If you feel elbow discomfort after a session, reduce the load by 10% for 2-3 weeks and work on technique. Add 4-8 weekly sets of lying triceps press distributed across 1-2 sessions, together with pushdowns and close-grip bench for complete triceps training. On tracking: log load, reps, variant (front or behind the head), and humeral angle. A PR in the lying triceps press is 1-2 more reps at the same load, or 1-2.5 kg more at the same reps - do not chase big load jumps, the triceps responds better to constant and progressive stimulation than to heroic PRs that leave your elbow sore for a week.
COMMON MISTAKES
Common mistakes
Elbows moving during the rep
The most common: the elbows shift forward during the concentric to help the lift. Result: the exercise becomes a hybrid between French press and pullover, the triceps loses 30-40% of the stimulus. Fix: lock the elbows pointing toward the ceiling and move only the forearm. If you cannot, the load is excessive: reduce by 15-20% until you master the technique.
Using the straight barbell instead of the EZ bar
The straight barbell forces the wrists into a fully pronated position that, under load, creates joint stress and promotes elbow pain (tennis elbow) in the medium term. Fix: always use the EZ bar with a semi-pronated grip on the angled handles. If your gym does not have an EZ bar, replace with dumbbells or rope on the overhead cable - do not settle for the straight barbell.
Flaring the elbows out
Letting the elbows flare out drastically reduces stress on the triceps and shifts work onto the delt. It also creates unnatural rotation on the elbow. Fix: imagine squeezing a pencil between the elbows for the entire set. A slightly closer grip on the EZ bar helps keep the elbows aligned.
Lowering too fast on the eccentric
Letting the bar drop toward the forehead using gravity eliminates 80% of the hypertrophic stimulus. The controlled eccentric is where mass is built. Fix: 2-3 second descent maintaining tension on the triceps for the full ROM. A way to learn it: do 1-2 sets with a 4-5 second eccentric at reduced load during warm-up.
Locking the elbows into hyperextension at lockout
Fully extending the elbows to joint lockout unloads the triceps and stresses the elbow needlessly. Fix: stop the concentric 5 degrees short of full extension, maintain constant tension on the triceps. This small technical detail doubles the muscular stimulus and halves the risk of joint discomfort.
Frequently asked questions
Track your triceps progress
Download IRON for free and log every lying triceps press (ez bar) set to really train.
Download on Google Play