10 Decline EZ Bar Triceps Extension Alternatives for Limited Equipment

The Decline EZ Bar Triceps Extension is done lying on your back with an EZ bar. Ranked closest by our scoring: the Bodyweight Kneeling Triceps Extension, the Triceps Press and the Body Tricep Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Decline EZ Bar Triceps Extension

Decline EZ Bar Triceps Extension
Primary muscle
Triceps
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation
How to perform Decline EZ Bar Triceps Extension
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  3. As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  4. Lift the bar back to the starting position by contracting the triceps and exhaling.
  5. Repeat until the recommended amount of repetitions is performed.
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Ranked Decline EZ Bar Triceps Extension Alternatives

10 substitutes, ranked by how closely each one matches the Decline EZ Bar Triceps Extension on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. Bodyweight Kneeling Triceps Extension

    76% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Decline EZ Bar Triceps Extension
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: harder to stay steady on than the Decline EZ Bar Triceps Extension
  2. Triceps PressPlay demonstration

    2. Triceps Press

    61% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
  3. Body Tricep Press

    3. Body Tricep Press

    61% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Triceps Dips FloorPlay demonstration

    4. Triceps Dips Floor

    56% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  5. Three Bench DipPlay demonstration

    5. Three Bench Dip

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  6. Push-ups - Close Triceps Position

    6. Push-ups - Close Triceps Position

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Triceps Dip (Between Benches)Play demonstration

    7. Triceps Dip (Between Benches)

    55% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than the Decline EZ Bar Triceps Extension
  8. Triceps Dip (Bench Leg)Play demonstration

    8. Triceps Dip (Bench Leg)

    52% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
    2. Walk your feet forward, sliding your butt off the bench, and straighten your arms.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying on your back
  9. Incline Close-grip Push-upPlay demonstration

    9. Incline Close-grip Push-up

    52% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Body-upPlay demonstration

    10. Body-up

    51% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Decline EZ Bar Triceps Extension
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Decline EZ Bar Triceps Extension

Why You Might Need a Decline EZ Bar Triceps Extension Alternative

You may need substitutes because of equipment limits, elbow or shoulder pain, or programming variety. A decline EZ-bar places the triceps long head under a specific stretch and small change in shoulder angle; alternatives let you preserve that long-head bias or reduce shoulder extension stress. Choose movements that limit shoulder movement and emphasize pure elbow extension to minimize joint strain, cue: lock upper arm position and perform a slow 2–3 second eccentric. Alternatives also let you use cables or unilateral tools to fix imbalances and adjust resistance curves for consistent muscle tension across the range of motion.

Decline EZ Bar Triceps Extension FAQ

What muscles does Decline EZ Bar Triceps Extension work?

The exercise primarily targets the three heads of the triceps, especially the long head due to the shoulder position. It uses an elbow-extension movement pattern; cue: keep your upper arms stationary and extend the elbows to isolate triceps torque while minimizing shoulder involvement.

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