Strength And Conditioning

E-Z Curl Barbell Supine Tricep Extension & Close-Grip Bench Press

E-Z Curl Barbell Supine Tricep Extension & Close-Grip Bench Press
Published: 2021-03-08
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John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing E-Z Curl Barbell. Utilizing Free Weight Training Equipment can increase strength, power, endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.

Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.

The E-Z Curl Barbell Supine Tricep Extension develops the Triceps Muscles & E-Z Curl Barbell Close-Grip Bench develops the Pectoralis Major & Triceps Muscles.

 

E-Z Curl Barbell Supine Tricep Extension – Lie on a Horizontal Bench with the Back and Buttocks on the Bench and feet on the ground. Grab a E-Z Curl Barbell with an overhand grip and wrists 4 – 5 inches apart and position directly above the eyes with the arms fully extended. Lower the E-Z Curl Barbell with control to the top of the forehead by bending at the elbows. Touch the forehead gently and push the arms back to full extension.  

E-Z Curl Barbell Close-Grip Bench Press – Lie on a Horizontal Bench with the Back and Buttocks on the Bench and feet on the ground. Grab a E-Z Curl Barbell with an overhand grip and wrists 4 – 5 inches apart and position directly above the eyes with the arms fully extended. Bend at the elbows and lower the E-Z Curl Barbell with a controlled movement to the chest with the elbows to the side. Touch the chest gently and press the E-Z Curl Barbell up until arms are fully extended above the chest.

E-Z Curl Barbell Supine Tricep Extension – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 15 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 15 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.

E-Z Curl Barbell Close-Grip Bench Press – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 15 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 15 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.