10 Best Barbell Tricep Workout for Massive Strength Gains

Building strong, defined triceps isn’t just about aesthetics; it’s crucial for overall upper body strength. A barbell tricep workout can be a game-changer in achieving those goals.

By incorporating compound movements and isolating the triceps, individuals can experience significant muscle growth and enhanced performance in other exercises.

The versatility of the barbell allows for various exercises that target the triceps from different angles, ensuring balanced development.

Whether you’re a seasoned lifter or just starting, integrating a barbell tricep routine into your fitness regimen can yield impressive results.

Get ready to elevate your workout and transform your triceps with these powerful barbell exercises.

10 Best Barbell Tricep Workout Exercises

Incorporating barbell exercises into your tricep workout can significantly enhance muscle growth and strength. Here are ten of the best barbell tricep exercises, each targeting different aspects of the triceps:

1. Overhead Triceps Extension

How to Perform

• Stand with your feet shoulder-width apart, with knees slightly bent and core engaged.
• Grasp the barbell using an overhand grip, with hands placed narrower than shoulder-width.
• Lift the bar overhead, maintaining elbows close to your head.
• Bend at the elbows, lowering the bar behind your head until your hands reach neck level.
• Engage your triceps to press the bar back to the starting position.

Benefits:

• Effectively targets all three tricep heads, with a focus on the long head.
• Enhances strength in overhead lockout positions.
• Contributes to mass and definition in the upper arms.
• Improves shoulder stability.

Cons:

• May cause stress on shoulders and elbows if not performed correctly.
• Requires adequate shoulder mobility.
• Improper form can result in injury, particularly when using heavier weights.

2. Skull Crushers

How to Perform Skull Crushers (Lying Triceps Extensions):

1. Lie flat on a bench, ensuring your feet are firmly planted on the ground.
2. Grip a barbell with an overhand grip, hands shoulder-width apart, with arms fully extended above your face.
3. Maintain elbows tucked in as you lower the barbell towards your forehead.
4. When the bar reaches your forehead, slightly lower your shoulders to bring the bar behind your head.
5. Pause briefly, then engage your triceps to raise the bar back to the starting position.

Benefits:

• Targets the triceps, particularly the long and lateral heads.
• Effective for building mass and strength in the upper arms.
• Enhances overall pressing strength for various exercises.

Cons:

• Incorrect execution can strain the elbows.
• Improper control or excessive weight increases injury risk.
• Proper shoulder stability and elbow alignment are essential for safe performance.

3. Overhead Press

How to Perform the Barbell Overhead Press:

1. Stand with feet slightly wider than shoulder-width apart, engaging the core and glutes.
2. Grip the barbell with an overhand grip, shoulder-width apart.
3. Unrack the barbell and hold it at shoulder level, ensuring wrists are aligned over elbows.
4. Press the bar straight overhead, keeping elbows close to the body throughout the movement.
5. Lock out the elbows at the top, then lower the bar back to the starting position with control.

Benefits:

• Develops upper body strength, specifically targeting shoulders, triceps, and upper chest.
• Enhances coordination and balance while lifting heavy weights overhead.
• Improves core stability through comprehensive full-body engagement.

Cons:

• Improper form can strain the lower back and shoulders.
• Good shoulder mobility is necessary.
• Lifting heavier loads may be difficult for beginners.

4. Close-Grip Bench Press

How to Perform the Close-Grip Bench Press

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grasp the barbell using an overhand grip, positioning your hands shoulder-width apart or slightly closer.
3. Engage your core and retract your shoulder blades for added stability.
4. Unrack the barbell and lower it slowly to your chest, ensuring your elbows stay close to your torso.
5. Allow the bar to lightly touch your chest, then press it back up forcefully to the starting position.

Benefits

• Strong focus on triceps, improving strength and mass.
• Works chest and shoulders, though with less emphasis.
• Allows for lifting heavier weights compared to other tricep exercises.

Cons

• Incorrect grip width can lead to wrist or elbow strain.
• Flaring elbows can increase shoulder injury risk.
• May be difficult for beginners to maintain proper form under heavy loads.

5. Bench Press

How to Perform the Barbell Bench Press:

1. Position yourself on a flat bench ensuring your feet are firmly on the floor and maintain a slight arch in your back.
2. Contract your shoulder blades together as if holding a pen between them.
3. Hold the barbell with an overhand grip, slightly wider than shoulder-width.
4. Unrack the bar and lower it to your chest, keeping your elbows at a 45-degree angle.
5. Press the bar back up powerfully, stopping just before your elbows lock out.

Benefits:

• Enhances overall upper body strength, focusing on the chest, shoulders, and triceps.
• Enables heavy weightlifting, promoting muscle mass and power gain.
• Engages major muscle groups, supporting coordination and stability.

Cons:

• Incorrect execution can strain shoulders and wrists.
• Flaring elbows and other poor forms can elevate injury risk.
• Good shoulder mobility and core strength are essential to prevent back strain.

6. Floor Press

How to Perform a Floor Press:

1. Set up a barbell on a power rack, positioned just high enough for you to reach while lying on the floor.
2. Lie under the barbell, keeping your feet and legs extended or bent for stability.
3. Grip the bar with your preferred width (a narrow grip targets the triceps more).
4. Unrack the bar and lower it until your upper arms touch the floor.
5. Press the bar back up to full extension.

Benefits:

• Targets upper body strength, primarily triceps.
• Minimizes shoulder strain with a reduced range of motion.
• Perfect for injury recovery and individuals with shoulder problems.
• Enhances strength for the lockout phase of lifts.

Cons:

• Limited range of motion compared to a bench press.
• Reduced overall chest activation.
• No lower body involvement, decreasing total body strength engagement.

7. JM Press

How to Perform a JM Press:

1. Lie on a flat bench and grip the barbell shoulder-width apart.
2. Unrack the bar with arms fully extended.
3. Keep your elbows tucked close to your body.
4. Lower the bar slowly toward your upper chest or chin, using your throat as a guide.
5. As your biceps touch your upper arms, press the bar explosively straight up.

Benefits:

• Targets triceps for strength and hypertrophy.
• Combines pressing and extension movements for joint health.
• Helps improve lockout strength for pressing exercises.

Cons:

• Can be hard on the elbows if done improperly.
• Requires good technique to avoid shoulder strain.
• Not ideal for those with elbow or wrist issues.

8. Board Press

How to Perform a Board Press:

1. Place 2 to 4 boards on your chest.
2. Lie on a bench and grip the bar with a close grip to enhance tricep engagement.
3. Unrack the bar and lower it until it contacts the boards.
4. Press the bar back up to full extension.
5. Repeat for the desired number of repetitions, ensuring a spotter is present for safety.

Benefits:

• Isolates triceps with a reduced range of motion.
• Allows for lifting heavier weights.
• Reduces stress on the shoulders and pectorals.

Cons:

• Requires a spotter and additional equipment (boards).
• Limited chest activation.
• May not provide full range of motion strength.

9. Triceps Kickback

How to Perform a Bent-Over Barbell Kickback:

1. Hold a barbell behind you at shoulder-width, with palms facing away.
2. Lean forward until your torso is almost parallel to the floor.
3. Bend your elbows to a 90-degree angle.
4. Extend your arms, pushing the barbell behind you.
5. Pause at the top, then slowly reverse the movement to the starting position.

Benefits:

• Targets the long head of the triceps for full development.
• Barbell provides a unique, old-school challenge.
• Strengthens shoulder and elbow stability.

Cons:

• Limited range of motion compared to dumbbell kickbacks.
• Requires good technique to avoid lower back strain.
• Can be awkward to control the barbell behind the body.

10. Incline Barbell Triceps Extension

How to Perform an Incline Barbell Triceps Extension:

1. Adjust the bench to a 25–35 degree incline.
2. Lie back with your back flat and grasp the barbell firmly.
3. Press the bar upwards explosively, locking out your elbows.
4. Lower the bar in a controlled manner towards your shoulders.
5. Pause when your forearms are parallel to the floor, then return to the starting position.

Benefits:

• Isolates and stretches the triceps more effectively.
• Enhances range of motion for improved muscle engagement.
• Boosts lockout strength for pressing exercises.

Cons:

• Requires a bench and barbell setup.
• Potential for elbow strain if not executed properly.
• Engages the upper body less comprehensively than compound lifts.

Tips for Effective Tricep Training with Barbells

Effectively training your triceps with barbells can significantly enhance both strength and muscle definition. Follow these essential tips and techniques to maximize your tricep workouts.

Proper Form and Technique

Maintaining proper form and technique is essential for preventing injuries and maximizing gains.

Keep elbows close to the body to focus tension on the triceps during exercises like skull crushers and overhead extensions. Lower the barbell with control and avoid locking the elbows harshly to minimize stress on the joints.

Warming Up and Stretching

Before starting any tricep workout, warming up and stretching are crucial. Begin with light cardio, like jogging or jumping jacks, to increase blood flow.

Incorporate dynamic stretches, such as arm circles, to prepare the triceps for heavy loading, improving flexibility and avoiding strains.

Progressive Overload

Progressive overload is key to continued muscle growth. Gradually increase the weight lifted in exercises like the close-grip bench press and board press.

Aim for small increments, around 5% more weight every week, to challenge the triceps and encourage strength development while reducing the risk of injury.

Integrating Barbell Tricep Exercises into Your Routine

Integrating barbell tricep exercises can significantly enhance upper body strength and aesthetics. These exercises offer varied approaches to target different areas of the tricep for comprehensive muscle development.

Suggested Sets and Reps

Start with 3-4 sets per exercise to balance volume and intensity. For strength, use 4-6 reps with heavier weights. Target 8-12 reps for hypertrophy to maximize muscle growth. Beginners might reduce sets and reps to avoid overtraining.

Combining Compound and Isolation Movements

Combining compound and isolation movements is effective for balanced tricep development.

Perform compound exercises like the close-grip bench press first to engage multiple muscle groups. Follow with isolation exercises like skull crushers to target the triceps specifically. This method ensures a well-rounded routine.

FAQ

What Tricep Exercise Hits All 3 Heads?

Overhead triceps extensions target all three heads of the tricep by lifting a barbell overhead, giving balanced attention to the long, lateral, and medial heads. Known also as the French press, this exercise requires maintaining tension over a long range of motion to maximize its effectiveness.

Is a Tricep Bar Worth It?

A tricep bar can be a valuable addition to your workout. It offers a neutral grip, which reduces stress on the wrists and elbows. This makes it ideal for tricep exercises like skull crushers and close-grip presses, allowing for safer and more comfortable lifting.

Is It OK to Train Biceps and Triceps Together?

Training biceps and triceps together is perfectly fine. Combining these muscle groups in a single session can save time and improve arm strength. Ensuring proper recovery between workouts is essential to avoid overtraining, especially for beginners.

What Is the Number 1 Tricep Builder?

The barbell bench press stands out as the number one tricep builder overall. This compound exercise engages the triceps, shoulders, and chest. Proper form involves maintaining a stable position, bracing the core, and driving the barbell upward for maximum effectiveness.

How to Do Triceps With EZ Bar?

Using an EZ bar for tricep exercises offers a comfortable grip. For skull crushers, lie on a flat bench and lower the bar toward the forehead, keeping elbows tucked in. The EZ bar’s angled design helps reduce strain on the wrists, making it easier to maintain proper form.

Conclusion

Barbell tricep workouts offer a powerful way to enhance upper body strength and muscle definition.

By incorporating a variety of exercises like overhead extensions, skull crushers, and close-grip bench presses, individuals can target the triceps from multiple angles, ensuring balanced development.

Proper technique and progressive overload are key to maximizing gains and minimizing injury risk.

Whether you’re a seasoned lifter or a beginner, adding barbell tricep exercises to your routine can lead to impressive results. With the right approach, you’ll build stronger triceps and a more robust upper body.