Your triceps are a complex muscle group composed of three distinct muscle heads attached on the rear portion of your upper arm. Training these different heads at different angles is vital to their growth and development. While most triceps exercises limit movement of your elbow to target your triceps, the head smacker allows for dynamic movement of your elbow while requiring your triceps muscles to contract. This can help improve your performance with other movements that require triceps contraction with shoulder movement.
Step 1
Grab the EZ bar with an overhand grip and your hands spaced shoulder-width apart. Sit on the edge of a flat bench.
Step 2
Lean back on to the bench slowly while keeping the EZ bar against your chest. Plant your feet firmly on the floor. If your feet do not reach the floor, place them on the bench and slide your body closer toward the other side of the bench.
Step 3
Lift the EZ bar off your chest so your arms are straight.
Step 4
Bend at your elbows, allowing your forearms to descend backward while the EZ bar moves toward your face. Do not move your upper arm during this portion of the exercise.
Step 5
Push the barbell outward so your arms straighten out until your upper arm becomes parallel to the floor. But do not straighten your arms all the way out. Keep a slight bend at your elbows.
Step 6
Rotate your upper arms back toward your body and drive your elbows upward. Simultaneously bend at your elbow joint until the barbell is back above your forehead.
Step 7
Perform at least 10 repetitions and place the EZ bar on the floor behind you.
Tips and Warnings
- If you have never performed this exercise, practice with just the EZ bar until you feel comfortable.
- The head smacker is typically limited to lifters who have exceptional control, as the bar is positioned over the face during certain portions of the lift. A spotter should stand near your head while you are performing this lift to ensure the bar does not fall on your head.
Things You'll Need
- EZ bar
- Flat bench
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