Looking to carve out well-defined, powerhouse triceps? The secret weapon is a barbell. While often sidelined in favor of dumbbells and cables, barbells offer a unique edge in building serious strength and definition. They unlock the potential for controlled, heavy lifts, recruiting every fiber in your triceps to deliver sculpted, jaw-dropping results. Whether you’re aiming for powerful arms, enhanced stability, or a refined silhouette, these barbell exercises will take you there. Prepare to maximize your gains and turn heads with our top picks for the 7 Best Barbell Tricep Exercises for Ultimate Arm Definition!
1. Extension of the Barbell Lying Triceps
The barbell lying triceps extension is one of the best workouts for building muscle in the triceps. Alternatively referred to as the lying tricep barbell extension, this exercise works the triceps’ three heads and offers a full-body workout.
Lie flat on a bench with your feet firmly planted on the floor. Hold a barbell using an overhand grip and placing your hands shoulder-width apart.
As you raise the barbell over your chest, maintain a straight arm position.
Bending at the elbows, slowly drop the barbell toward your forehead.
Return to the beginning posture by extending your elbows.
This exercise, which is sometimes called “skull crushers,” does wonders for triceps isolation. Maintaining control over the complete range of motion is essential to getting the most out of this workout. Squeeze your triceps as you stretch back to the starting position, making sure the barbell descends slowly and deliberately.
2. Bench Press with Close-Grip Barbell
This exercise complements any workout that targets the triceps muscles because it also works the shoulders and chest.
The starting position is lying down on a bench with your feet on the floor. Hold the barbell tightly, keeping your hands shoulder-width apart.
Keeping your elbows close to your torso, lower the barbell to your lower chest.
Extend your elbows to press the barbell back to the starting position.
While the chest and shoulders are still worked, the triceps receive most of the strain during a close-grip bench press. Compared to isolation workouts, this compound action enables you to lift larger weights, enhancing overall strength and muscular growth. Maintain a flat back and a strong core throughout the exercise to guarantee correct form.
3. Barbell Tricep Extension Overhead
The overhead tricep extension barbell lying exercise targets the long head of the triceps and enhances arm definition and growth.
Place both hands on a barbell while standing with your feet shoulder-width apart.
With your arms outstretched, raise the barbell above your head.
Bend your elbows to bring the barbell down behind your head.
Extend your elbows to bring yourself back to the beginning position.
You can also execute this exercise while sitting down for increased stability. For the triceps to fully develop, the long head must be properly targeted, which is ensured by the overhead posture. To prevent shoulder pain, make sure your elbows are directed forward and do not flare out.
4. Crushers for Barbell Skulls
This exercise is done on a bench and is similar to the barbell lying triceps extension; however, it is slightly different in that it targets the triceps more intensely.
Take a bench seat and grasp a barbell with an overhand grip.
Raise the barbell to your chest.
Bending at the elbows, lower the barbell toward your forehead.
To raise the barbell back to the beginning position, extend your elbows.
Skull crushers may effectively isolate the triceps and can also target different triceps locations by adjusting the grip breadth and angle. Ensuring complete triceps engagement and preventing potential injuries requires maintaining control throughout the exercise.
5. Extension of the Barbell Triceps Standing
This is a great workout to isolate the triceps and provides a full range of motion.
Placing your feet shoulder-width apart, take an overhand grip on a barbell.
Raise the barbell above your head while maintaining a straight arm position.
Lower the barbell behind your head by bending your elbows.
Return to the beginning posture by extending your elbows.
This tricep extension is extra difficult to do while standing, which calls for core stability and balance. With an emphasis on the triceps, this version aids in activating the stabilizing muscles in the lower body and core.
6. Barbell Kickbacks for Triceps
Barbell tricep kickbacks are a great isolation exercise that helps define and target the triceps muscle directly.
Beginning position:
- Place your feet shoulder-width apart.
- Slant slightly forward.
- Grasp the barbell with an overhand grip.
To push the barbell back, stretch your elbows while keeping your upper arms still.
Bend your elbows to get back to the beginning position.
You can execute this exercise one arm at a time using a dumbbell for even more isolation. To enhance the activation of the triceps, make sure the upper arms stay steady and the action is regulated.
7. Push-up Barbell
While commonly categorized as a shoulder exercise, the barbell push press is actually a terrific compound activity for general arm development because it also works the triceps very well.
Maintain an overhand grip on a barbell at shoulder height while standing with your feet shoulder-width apart.
Bend your knees slightly, then straighten your legs while pressing the barbell overhead.
Return to shoulder level with the barbell and repeat.
Unlike a rigorous overhead press, the push press incorporates aspects of a shoulder and tricep exercise, enabling the use of larger weights. The leg drive partially initiates the movement, but the triceps take control when the barbell is driven aloft.
Additional Tips for Effective Tricep Training
Exercises with barbells to target the triceps are essential if you want to develop the strength and definition in your arms. These extra pointers will help you get the most out of your tricep exercises:
Warm Up Appropriately
To avoid injuries, make sure your muscles are sufficiently warmed up before beginning any hard lifting. Dynamic stretching and light cardiac exercise can be beneficial. A good warm-up helps the joints get ready for the activity by boosting blood flow to the muscles.
Gradual Overload
Increase your weight gradually to keep your triceps challenged and encourage muscle growth. Muscle growth is based on the progressive overload concept. Over time, considerable improvements can be achieved by gradually increasing the number of repetitions or adding small weight increments.
Correct Form
The proper form must be maintained to properly target the triceps and prevent pressure on other muscular groups, particularly the shoulders, and elbows. Poor form might result in ineffective workouts and injuries. Avoid using momentum to lift the weight and concentrate on making deliberate, steady movements.
Variety
Vary your regimen by including different barbell tricep movements to stimulate the triceps from multiple perspectives and avoid workout monotony. Including various workouts guarantees that the triceps’ three heads are worked, resulting in balanced muscle growth.
Rest and Recovery
Give your triceps enough time to rest in between exercises. Without enough rest, overusing the muscles can cause injuries and impede growth. To promote muscle recovery, take at least 48 hours off between tricep-focused workouts. You should also make sure you’re getting enough sleep and eating a healthy diet.
Conclusion
By including these seven barbell tricep workouts in your training regimen, you may dramatically increase the strength and definition of your arms. To consistently push your muscles and encourage growth, concentrate on appropriate form, progressive overload, and variation. You can develop well-defined, powerful arms by utilizing resistance bands, mixing barbell and dumbbell tricep workouts, and making sure your core is stable.
With every exercise, concentrate on using all three tricep heads, and remember the significance of nutrition and rest in achieving your fitness goals. These workouts will help you develop strong, muscular arms if you work at them consistently and with devotion. You can get the most out of your tricep workouts and meet your fitness objectives by knowing which muscle groups are involved, warming up properly, and taking safety precautions.