For triceps growth
For triceps growth, the two are close. Triceps extension machine rates slightly higher: easier on the joints, easier to progress.
Overhead EZ-bar extension gives more stretch.
Both are good choices, and they train the triceps differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Overhead EZ-Bar Extension. An overhead position trains the long head in its stretch, which grew the triceps more in a direct comparison.
Triceps Extension Machine. A fixed path isolates the triceps, and it’s easy to load and push close to failure.
For triceps growth, the two are close. Triceps extension machine rates slightly higher: easier on the joints, easier to progress. Overhead EZ-bar extension gives more stretch. Both are good choices, and they train the triceps differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Triceps extension machine is easier: it’s easy to learn, while overhead EZ-bar extension takes some practice.
Overhead EZ-bar extension needs an EZ bar and a bench, so for most people it’s a gym exercise. Triceps extension machine needs a machine, so for most people it’s a gym exercise.
Triceps extension machine: it rates Excellent for joint and recovery cost in our research rubric, against Good for overhead EZ-bar extension.