How to do the EZ Bar French Press VO
Primary: Triceps · also works Shoulders, Forearms.
The EZ Bar French Press VO, also known as the overhead triceps extension, is a strength training exercise primarily focused on the triceps. It involves lifting an EZ bar above and behind the head, then extending the arms to lift the weight. This isolation exercise helps enhance triceps strength and definition.
Step by step
- 1
Begin by sitting on a bench with an EZ bar in your hands.
- 2
Lift the bar overhead and position your arms close to your head.
- 3
Slowly lower the bar behind your head by bending your elbows.
- 4
Extend your arms to lift the bar back to the starting position.
- 5
Repeat for the recommended number of repetitions.
Coaching cues
- Keep your elbows close to your head to maintain focus on the triceps.
- Use a controlled motion to avoid any swinging or jerking movements.
- Pause briefly at the top of the movement for maximum muscle contraction.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
EZ Bar French Press VO alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the EZ Bar French Press VO work?
Primary: Triceps. Secondary: Triceps, Shoulders, Forearms
How many sets and reps of EZ Bar French Press VO should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the EZ Bar French Press VO?
Same movement pattern, different equipment: Skull Crusher, Band Triceps Kickback, Band Triceps Extension, Bodyweight Triceps Extension, Dumbbell Kickback, Kettlebell Triceps Extension.
Is the EZ Bar French Press VO good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.