How to exercise triceps strength with barbell

Barbell exercises for triceps strength are mainly achieved through push and flexion movements. Common methods include narrow bench press, supine arm flexion and extension, overhead arm flexion and extension, bent arm flexion and extension, and barbell neck back arm flexion and extension. These movements can specifically stimulate the long head, lateral head, and medial head of the triceps. It is recommended to choose the appropriate weight based on individual training level and maintain standardized movements.

1. Narrow range bench press

Hold the barbell at shoulder width or slightly narrow, lower it to the lower edge of the chest, and keep the elbows close to both sides of the torso. When pushing upwards, concentrate on using triceps to push the barbell directly above the collarbone to avoid shoulder compensation. This movement can synchronously strengthen the overall strength of the inner chest muscle and triceps, and is suitable as a composite movement to be arranged in the early stage of training.

2. Lie down with arms bent and extended [SEP]. Lie flat on the training bench, hold the barbell tightly with both hands, and place it directly above your forehead. Keep the upper arm vertically fixed and complete the movement only through elbow flexion and extension. Control the speed when lowering until the forearm is parallel to the ground, and fully extend the elbow when lifting. This action significantly stimulates the long head of the triceps, and attention should be paid to avoiding elbow abduction.

3. Bend and extend the arms above the head

Stand or sit with both hands holding the barbell and lifting it above the head, with the upper arms close to the ears. Slowly bend your elbow and lower the barbell to the back of your head, then contract your triceps to lift the barbell back to its starting position. This variant can fully stretch the long head of the triceps, and it is recommended to use a curved barbell to reduce wrist pressure.

4. Bend down and stretch your arms

Tilt your body forward at about 45 degrees, hold a barbell with one hand or a curved bar with both hands, and fix your upper arms parallel to the ground. Extend the elbow joint backwards until the arm is parallel to the ground, and slowly restore after the peak contraction. This action focuses on isolated stimulation of the lateral head of the triceps, and requires maintaining trunk stability to avoid exertion.

5. Bend and extend the arms behind the neck of the barbell.

Sitting posture: Place the barbell behind the neck and hold it tightly with both hands. Keep the upper arm vertical upwards and complete the movement by bending and extending the elbow joint. Control the barbell to the back of the head when lowering, and fully extend the arms when lifting. This action has a strong activation effect on all three heads of the triceps, so it is important to choose a moderate weight to protect the shoulder joint.

During training, the weight of each group should be controlled for 8-12 times of exhaustion, and 2-3 specialized triceps training sessions should be scheduled per week. Initially, it is recommended to use an empty pole or lightweight control mode to gradually increase the load. Combined with protein supplementation and a 48 hour recovery cycle, it can effectively promote muscle growth. Avoid overtraining and causing elbow strain. If pain occurs, stop immediately and consult a professional coach. It can be combined with rope compression, dumbbell arm flexion and extension to stimulate triceps from multiple angles, improving training effectiveness.