The Wavy-Bar Tricep Torcher

Reaction Sequence · Mechanism

Let me paint you a picture: you're lying on a flat bench, staring at the ceiling, holding an EZ bar with a grip so narrow your hands are practically holding hands. You extend your arms straight up, locking them out so the bar hovers over your torso like a metallic cloud of doom. Welcome to the starting position of this triceps demolition project.

Now, lower that wavy bar down toward your lower chest while inhaling, keeping those elbows tucked in tight like they're trying to hide from the bar itself. Your elbows are NOT allowed to flare out — they stay disciplined, they stay focused, they stay IN. This is a triceps exercise, not a shoulder party.

Then you PUSH. Using every ounce of triceps power you can muster, you extend those elbows and drive the bar back to the starting position while exhaling like you're blowing out birthday candles on the world's largest cake. Lock it out at the top, admire the pump in the mirror for approximately zero seconds, and go again.

The EZ bar's zigzag shape is actually a blessing for your wrists, making this a much friendlier option than a straight bar for people whose joints aren't made of titanium. It's a beginner move, but your triceps will definitely NOT be laughing by the end of your set. They'll be too busy filing a formal complaint.