Building a strong triceps is not only important for aesthetics but also for overall arm strength. One of the best tools for triceps exercises is the barbell. In this article, we will discuss some of the most effective triceps exercises with a barbell.
Close-Grip Bench Press
The close-grip bench press is an excellent exercise for targeting the triceps. This exercise is similar to the traditional bench press, but the grip is much closer together. To perform this exercise, lie on a flat bench and grasp the barbell with a grip that is shoulder-width apart. Lower the barbell to your chest and then press it back up. Repeat for several repetitions.
Skull Crushers
Skull crushers are another great exercise for the triceps. To perform this exercise, lie on a flat bench and hold the barbell with a narrow grip. Extend your arms straight up and then slowly lower the barbell towards your forehead. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Overhead Triceps Extension
The overhead triceps extension is a unique exercise that targets the long head of the triceps. To perform this exercise, stand with your feet shoulder-width apart and grasp the barbell with both hands. Hold the barbell overhead and then slowly lower it behind your head. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Triceps Pushdown
The triceps pushdown is a classic exercise that targets the lateral head of the triceps. To perform this exercise, attach a bar to a cable machine and grasp it with an overhand grip. Keep your elbows close to your body and then push the bar down until your arms are fully extended. Pause for a moment and then slowly release the bar back up. Repeat for several repetitions.
Close-Grip Pushups
If you don't have access to a barbell, close-grip pushups are an excellent alternative. To perform this exercise, assume a pushup position but place your hands close together. Lower your body towards the ground and then push yourself back up. Repeat for several repetitions.
Diamond Pushups
Diamond pushups are another great alternative to barbell exercises. To perform this exercise, assume a pushup position but place your hands close together so your index fingers and thumbs touch, forming a diamond shape. Lower your body towards the ground and then push yourself back up. Repeat for several repetitions.
Reverse Grip Bench Press
The reverse grip bench press is a variation of the traditional bench press that targets the triceps. To perform this exercise, lie on a flat bench and grasp the barbell with a reverse grip (palms facing towards your face). Lower the barbell to your chest and then press it back up. Repeat for several repetitions.
Standing Overhead Barbell Extension
The standing overhead barbell extension is another variation of the overhead triceps extension that targets the long head of the triceps. To perform this exercise, stand with your feet shoulder-width apart and grasp the barbell with both hands. Hold the barbell overhead and then slowly lower it behind your head. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Close-Grip Incline Bench Press
The close-grip incline bench press is another variation of the bench press that targets the triceps. To perform this exercise, lie on an incline bench and grasp the barbell with a narrow grip. Lower the barbell to your chest and then press it back up. Repeat for several repetitions.
Bent-Over Barbell Triceps Extension
The bent-over barbell triceps extension is an exercise that targets the long head of the triceps. To perform this exercise, stand with your feet shoulder-width apart and bend over at the waist. Grasp the barbell with both hands and hold it behind your head. Extend your arms straight up and then slowly lower the barbell towards the ground. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Lying Triceps Extension
The lying triceps extension is an exercise that targets the long head of the triceps. To perform this exercise, lie on a flat bench and hold the barbell with a narrow grip. Extend your arms straight up and then slowly lower the barbell towards your forehead. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Seated Overhead Barbell Extension
The seated overhead barbell extension is another variation of the overhead triceps extension that targets the long head of the triceps. To perform this exercise, sit on a bench with your feet flat on the ground and grasp the barbell with both hands. Hold the barbell overhead and then slowly lower it behind your head. Pause for a moment and then extend your arms back up. Repeat for several repetitions.
Conclusion
Barbell exercises are an excellent way to build strong triceps. Incorporate some of these exercises into your workout routine for maximum results. Remember to start with light weights and gradually increase the weight as you get stronger. Challenge yourself and have fun!