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Triceps · Barbell · 21 exercises

Tricep workouts with a barbell

A barbell tricep workout: close-grip bench, JM press, skull crushers and an overhead extension.

The triceps makes up about two thirds of the upper arm. Its long head crosses the shoulder, so it’s worked hardest when your arm is overhead; pushdowns and close-grip presses train the other two heads more. A good triceps workout includes one of each.

A barbell lets you lift the most weight and add it in small, measurable jumps, which makes it the easiest tool for getting stronger over time. Most of these lifts need a rack, and pressing needs a bench and, ideally, safety pins.

Barbell tricep workout

The close-grip bench is the heaviest triceps exercise you can do.

  1. Barbell Close-grip Bench Press
    Sets
    4
    Reps
    6–8
    Rest
    2 min
  2. Barbell Jm Bench Press
    Sets
    3
    Reps
    8
    Rest
    90 s
  3. Barbell Lying Triceps Extension Skull Crusher
    Sets
    3
    Reps
    8–12
    Rest
    90 s
  4. Barbell Standing Overhead Triceps Extension
    Sets
    3
    Reps
    10–12
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Do at least one overhead extension per workout. It is the only position that fully stretches the long head, the biggest part of the triceps.
  • Lock your upper arm in place on pushdowns and extensions. Only the forearm should move.
  • Use close-grip presses and dips for heavy work, and save extensions for moderate weights and higher reps; elbows don’t love heavy skull crushers.
  • Use the plate calculator and add the smallest jump your gym allows. Small, regular increases beat big jumps you can’t hold.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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21 triceps exercises with a barbell

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All triceps exercises →

Questions

How many triceps exercises can you do with barbell?

SPLYT’s exercise library has 21 triceps exercises you can do with barbell, including Barbell Jm Bench Press, Barbell Close-grip Bench Press and Barbell Standing Overhead Triceps Extension. Each one links to step-by-step instructions and a demonstration.

What is the best tricep exercise?

Overhead extensions build the most size because they stretch the long head, and close-grip bench press lets you go heaviest. Most good programs use both.

Do push-ups work the triceps?

Yes, especially with your hands close together. Diamond and close-grip push-ups put most of the load on the triceps.

Do I need a squat rack for barbell workouts?

For squats and pressing, yes: a rack with safety pins lets you train close to failure safely. Deadlifts, rows, curls and Romanian deadlifts start from the floor and don’t need one.

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