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Barbell Tricep Exercises

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A fundamental part of adding size to your triceps is the low-rep strength training. It’s possible to do the low-rep strength training with dumbbells, but some of the key exercises are the barbell tricep exercises. Close-grip bench press is often used for this purpose. Barbells are very versatile when it comes to tricep workouts. They are great for adding strength and size through the low-rep exercises, and at the same time it’s easy to repurpose barbells to be used for higher-rep exercises: skull-crushers, overhead extensions and beyond.

Tips for Tricep Workouts

Incorporating barbell tricep workouts into your routine can mean heavier weight. This can put pressure on some of the muscles used to support these lifts. It’s important to protect your muscles and joints as you do the exercises. Let’s get right to it:

Wrist Protection

close-grip bench calls for a ‘close-grip’. You CAN position your wrists too close. You will feel it. If you start performing these lower-rep presses and your hands are too close together, your wrist will start to hurt. This lift should feel natural; it should never feel like your wrists are a pain-point. If your wrists are hurting too much, widen you grip a bit.

Elbows

especially sensitive to barbell tricep exercises like skull crushers, make sure that your elbows are hinged when performing extension workouts. Do not let your elbows move around while you’re extending weight overhead.

The Right Grip

if performing extensions with a barbell puts too much pressure on your wrist and elbows, consider switching to an EZ-bar.

Examples of Barbell Tricep Workouts

Came here for inspiration? Include some of these barbell tricep exercises into your next workout. If that sounds like too much, try one of the programs on Daily Spot. All programs have routines that update every single day.

Decline Barbell Tricep Extension

Lie on an decline bench with an EZ Curl Bar held above your head with hands slightly narrower than shoulder width apart. Lower the bar to your head while keeping your elbows close together. Press the weight back up over head by extending your arms.

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Incline Barbell Tricep Extension

Lie on an incline bench with an EZ Curl Bar held above your head with your slightly narrower than shoulder width apart. Lower the bar to your head while keeping your elbows close together. Press the weight back up over head by extending your arms.

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Lying Barbell Tricep Extension

Lie on a bench with an EZ Curl Bar held above your head with your hands slightly narrower than shoulder width apart. Lower the bar to your head while keeping your elbows close together. Press the weight back up over head by extending your arms.

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Related

Dumbbell Tricep Exercises

Take advantage of the fact that dumbbells allow for a much greater range of motion than barbells. It’s not as obvious when doing an exercise like skull crushers. However, there are various other dumbbell tricep exercises that can really hit the tricep that you simply cannot do with a barbell. One of the first that comes to mind is the dumbbell tricep kickback. This is a great exercise for the outer tricep.

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Bodyweight Tricep Exercises

Bodyweight is not a limiting factor when it comes to triceps. There’s a wide range of bodyweight tricep exercises that are at your disposal and capable of doing the job. To get the most out of these tricep exercises, make sure you’re fully squeezing your muscles at the extension point of the workout. Focus on tricep isolation through the mind muscle connection so you can feel when your triceps are fully engaged.

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