Tris are the new Bis – 99% of lifters chase that powerful horseshoe shape that fills up sleeves. This makes having the right exercises essential, but many people do it wrong. Dumbbells and the cable machine are great, but the only way to build a truly serious set of triceps is with the barbell.
Developing real size and definition requires a targeted approach. That means combining heavy compound lifts with focused isolation work. This article will go over the 6 best barbell triceps exercises for building mass and strength.
We’ll break down triceps anatomy, benefits of strong triceps, six top barbell exercises, and include a sample program to grow serious upper arms.
Anatomy And Function of the Triceps
The triceps - or its Latin name triceps brachii, (which is Latin for three) - is a three headed muscle located on the back of the upper arm.
The medial head originates from the back of the humerus, inferior to radial groove, and inserts just across the elbow on one of the two forearm bones, the ulna.
The lateral head originates the back of the humerus, lateral and close to the radial nerve, and inserts on the olecranon process (lateral elbow).
The long head and largest of the three muscles originates from the scapula near the glenoid fossa (shoulder joint) and attaches to just above the medial head of the triceps.
Together, these three muscle heads work together to extend the elbow. However, they also have unique functions;
- Long Head Function: Assists in elbow extension and also helps with shoulder extension and adduction.
- Lateral Head Function: Primary contributor to powerful elbow extension, especially during heavy pressing or pushing.
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Medial Head Function: Responsible for elbow extension in all ranges of motion, particularly at lower resistance and during sustained effort.
6 Barbell Triceps Exercises For Size And Strength
When you’re looking to add mass to your triceps or improve your lockout strength take these six-barbell triceps out for a spin. You’ll be please the next time you flex in the mirror.
1. Barbell Close Grip Bench Press
The close grip bench press has you shift your usual hand placement to your hands set shoulder-width apart. Doing this loads the triceps and makes it the primary pusher.
While you can’t lift as much weight, the close grip is easier on the shoulder joint while adding strength and mass to your triceps. Plus, this variation has great carryover to the lockout portion of the standard bench press.
Here’s how to perform the barbell close grip bench press:
- Set yourself up as you would for a flat bench press.
- Set your hands set less than shoulder-width but this is adjustable according to your shoulder and elbow health.
- Tuck your elbows and your elbows into the body.
- Unrack the bar and stabilize it over your chest.
- Pull the elbows inwards as the bar descends to the chest.
- Just before you touch the chest, press up until lockout and give your triceps a good squeeze.
- Repeat for appropriate reps.
Best Rep Range: 6-15
Difficulty: Medium
Progression: Slow the eccentric, lift with tempo, or add load and reduce the reps.
Regression: The flat bench press with a standard grip is a good place to start for beginners and it will also do a good job to build up the triceps. Also, dumbbell close grip bench presses.
Related: Best Bench Press Variations
2. Floor press
The floor press is a great accessory move to strengthen the lockout position of the bench. Because you’re pressing from the floor, you’re reducing the range of motion which is right in the triceps wheelhouse.
This limited ROM means you can lift more weight to further strengthen the triceps and improve your lockout strength. Plus, you have little to no assistance from your lower body making it more difficult to press.
The floor press is primarily a strength exercise and generally uses heavier loads and fewer reps.
Here’s how to perform the floor press:
- Lay down in front of a power rack either with your legs extended or feet on the ground.
- Extend your arms and get under the barbell.
- Grip the bar with your usual bench press grip.
- Lift the bar out of the rack and lower the barbell slowly until your upper arms touch the ground. Keep your elbows tucked at around 45 degrees.
- Press back up and repeat for reps.
Best rep range- 6-12
Difficulty: Medium-Hard
Progression: Pausing at the bottom of the lift will take the stretch reflex away making it harder to press up. This helps to further your lockout strength.
Regression: Single-arm floor presses or landmine presses work well here.
3. Single-Arm Landmine Press
Barbells can be tough on your elbows and shoulders because the barbell locks your joints into a certain range of motion. So, not everyone can train the triceps pan-free, and this is where the single-arm landmine press comes in.
The single-arm, neutral grip, and gripping the fat end of the barbell make it easier on your elbow and shoulder joints while training the triceps hard and heavy.
Note: You don't need a landmine attachment, all you have to do is wedge the barbell in the corner of a wall or even between a couple plates up against the wall.
Here’s how to perform the standing single arm landmine press:
- Stand with your feet hip-width apart in front of the landmine holding the end of the barbell (you can also kneel like the picture above).
- Hold the end of the barbell just in front of your shoulder.
- Brace your core and lats and grip the end of the barbell tight.
- Then press to lockout by extending the elbow and reaching forward at the end of the movement.
- Slowly lower back down and reset and repeat for reps.
- Repeat with other arm.
Best rep range- 8-15 reps
Difficulty: Easy to medium.
Progression: Bench press or overhead press. You can lower the eccentric slowly to increase the time under tension.
Regression: Side to side landmine press or dumbbell floor press are great options.
4. JM Press
When JM Blakey worked out at Westside Barbell and was crushing every bench press record in sight, his counterparts notice he was doing an unusual lift that no one had seen before. And it was his go-to accessory move to improve his bench.
The lift is part close grip bench press; part skull crusher but the exercise didn’t have a name. Then the JM Press was born. Due to this combo and the reduced ROM, this is a real triceps killer.
Here’s how to perform the JM Press:
- Start this the exercise same way as close grip bench press except make sure the barbell is directly above the upper chest.
- Set up with a narrow grip of 16 inches apart using your preferred grip either false or regular grip.
- Keep the elbows are 45 degrees from the body as you’re bringing the barbell towards you and cock the wrist to hold the bar in place.
- Lower the barbell until the forearm touches your bicep.
- Let the bar roll back about one inch to keep the elbows pointed forward and up.
- Then press the bar back up and reset and repeat
Best rep range: 4-8
Difficulty: Hard
Progression: None. This exercise is as hard as it gets.
Regression: Skull crusher or close grip bench press are your go-to’ here.
5. Skull Crusher
You can’t do an article on triceps and leave out the classic bodybuilding exercise the skull crusher. Now skull crushers are performed in a myriad of ways, like dumbbell overhead extensions, or using the cable pulley or kettlebells, but the granddaddy of all skull crushers is the barbell version.
You’ll be able to load the most weight and really isolate the triceps with the barbell variation. The real beauty of the skull crusher is you’re stronger in the skull crusher position than most other triceps exercises so, you’ll gain more strength.
Here’s how to perform the skull crusher:
- Lie down, with the hands supporting the barbell in a bench-pressing position.
- Set up as you would for a barbell bench press, back, hips, and hands set.
- Pull the elbows back so that they are pointing behind you.
- Unrack the bar and lower the barbell towards your forehead or slightly behind your head.
- Feel the stretch on the triceps and lats and extend your elbow to the lockout position.
- Reset and repeat for reps.
Best rep range: 6-12
Difficulty: Medium-Hard.
Progression: The JM Press and lifting with tempo.
Regression: The close grip bench press.
6. Board Press
The board press is another bench press variation that emphasizes the top of the movement.
To perform it, you need a block or some sort of object that you can place on your chest and bring the barbell down to.
You can use various heights depending on your goals but 2-4” is average.
Keep in mind that this exercise is usually used with heavier loads and smaller reps as it’s a strength movement that comes from powerlifting to help with lockouts.
Here’s how to perform the board press:
- Set up a bench press station and place 1–3 boards (stacked flat) on your chest. Have a partner hold them, or secure them with a strap or band.
- Lie flat on the bench with your feet planted firmly on the floor.Grip the barbell slightly wider than shoulder-width, as you would in a regular bench press.
- Unrack the bar, lower it under control until it touches the boards.
- Pause briefly on the boards, then press the bar back up until your arms are fully extended.
- Repeat for the desired number of reps, focusing on powerful lockouts.
Best rep range: 4-6.
Difficulty: Medium-Hard
How to warm up for triceps training
If you have no time for a warm-up or would like to extend because you’re not as young as you use to be, ramp-up sets are great. You’ll warm up the working muscles while finding your workout weight for the day. Here is an example.
Close grip bench press ramp up sets:
- 10 reps - Empty barbell
- 8 reps - Add 50 pounds (95)
- 6 reps - Add 20 pounds (115)
- 5 reps - Add 10 pounds (125)
- 4 reps - Add 20 pounds (145)
After, you will start your working sets, which should be around 2-4 sets.
Typically, one ramp up exercise is good and you'll be able to go into your next tricep exercise right at your working set rather than needing to do ramp up sets for each exercise.
Benefits of Training The Triceps
Besides looking great in a form-fitting shirt, T-shirt, or sleeveless dress, there are important benefits of having a strong and well-defined pair of triceps.
Shoulder Health: All the muscles that attach in and around the shoulder joint help with the stability, mobility, and strength of your shoulders.
Because the long head attaches to the shoulder blade, this helps with most movement of the shoulder especially movements that involve the extension and adduction of the shoulder.
Lockout Strength: Any chest or shoulder pressing variation the triceps extend and lock out the elbow joint. There is a point in these variations when it is less chest and shoulders and mostly triceps.
If your triceps are weak, you’re going to struggle to lock out your elbows and this will limit the amount of weight you can lift. Commonly known as a sticking point. Prevent this by using the exercises below.
Elbow Health: Because the triceps attach in and around the elbow and assist with the stability of the humerus, strengthening the triceps strengthens the tendons and bones around the elbow joint too, to help keep your elbows healthy and firing on all cylinders.
Better Sports Performance: Sports that require you to extend your elbow powerfully to hit or throw a ball or fend off an opponent need triceps strength and endurance. For example, a quarterback, pitcher, and football players being tackled or the ones doing the tackling.
Do you train chest and tri's together? If so, here's The Ultimate Chest & Tricep Workout!
Want just an Arm Day? Here's The Ultimate Arm Workout.
Let us know what your favorite tricep exercise is in the comments below. And if you have any questions for us, please don't hesitate to reach out.
More Triceps Exercise Guides:
- Dumbbell Triceps Exercises
- Bodyweight Triceps Exercises
- Tricep Pushdowns & Variations
- French Press Exercise & Variations
- Kettlebell Triceps Exercises
- Resistance Band Triceps Exercises
More Barbell Exercise Resources:
Barbells For Monster Triceps
It’s time we get rid of the “isolation for growth” mantra”. Nothing wrong with smaller exercises at all but if you want to trigger growth, you need to start applying big loads. Now you have the best barbell exercises to grow your triceps, that won’t be a problem!
References
- Landin D, Thompson M, Jackson M. Functions of the Triceps Brachii in Humans: A Review. J Clin Med Res. 2018;10(4):290-293. doi:10.14740/jocmr3340w https://pmc.ncbi.nlm.nih.gov/articles/PMC5827912/
- Landin D, Thompson M. The shoulder extension function of the triceps brachii. J Electromyogr Kinesiol. 2011;21(1):161-165. doi:10.1016/j.jelekin.2010.09.005 https://pubmed.ncbi.nlm.nih.gov/20934352/
Shane Mclean
Author