A solid and well-defined triceps that are stylish in sleeveless clothing and pop out of clothing is the aim of most lifters, both women and men alike. The rest have no intention of lying to themselves…With this in mind, we will review the best exercises for triceps for strength and mass, particularly with the barbell. We hope that you can use this information on your way to achieving visually stunning horseshoe-shaped triceps.
The triceps are responsible for two-thirds of the upper arms; However, the biceps are getting much more focus. But that’s a topic for another day. The triceps muscles are trained to be used in all pressing variations, and therefore, they’re not without focus. To bring out the bulk and strength of your triceps, you’ll need an assortment of compound exercises (trains at least two muscles) and isolation exercises (one muscle) for the most effective results. In this article, we will discuss the anatomy and purpose of the triceps. Also, we will discuss the advantages of solid triceps that are strong, six exercises with barbells for triceps, and an example of a program that will build arm muscles that will bust sleeves.
Without further delay, Let’s begin.
Anatomy And The Power Of The Triceps
The triceps, also known by its Latin name, triceps brachii (which means Latin to mean three), is a three-headed muscle situated at the upper arm’s back.
Its Medial Head is located at the humerus’s back and is inferior to its radial groove. It is then inserted directly across the elbow over one of the bones in the forearm called the ulna.
The lateral head is located at the rear of the humerus. In the lateral direction and near the radial nerve and is inserted into the Olecranon procedure (lateral elbow).
The long head and the biggest one of three muscle groups come from the scapula close to the fossa glenoid (shoulder joint) and are attached right above and above the medial head of the triceps.
The principal function of the triceps is to extend the elbow. However, it also stabilizes the humerus once your arm is at your side. Additionally, the long head aids in your arm’s extension and the adduction of your arm towards your shoulder. For instance, while doing lat pulldowns or the chin-up.
Benefits Of Training Triceps
Apart from looking fabulous in a well-fitting t-shirt, T-shirt, or sleeveless dress, There are many advantages of having sturdy and well-defined triceps.
Shoulder Health The muscles that connect to the shoulders and surround them assist in your shoulders’ mobility, stability, and strength. Since the long head is attached directly to your shoulder blade, this assists with most shoulder movements, particularly those that require the extension and adduction of your shoulder.
Limit Strength for Lockouts: Any chest or shoulder pressing variation, the triceps extend and secure the joint of elbows. There’s a time in these exercises with more petite shoulders and chests and most of the triceps. If your triceps strength is weak, you’ll struggle to secure your elbows, limiting the amount you’re able to lift. This is often referred to as an issue of sticking points. Avoid this by doing the following exercises.
Elbow Health Since the triceps are affixed to the elbow and aid in the stability of the humerus strengthening the triceps helps strengthen the bones and tendons around the elbow joint and keep your elbows fit and functioning on all the cylinders.
Better Performance in Sports: Sports that require you to extend your elbow with force to throw or hit the ball or defend the opponent will require strength and endurance. For example, a player like a quarterback and a pitcher and football players who are being tackled, or those who are tackling.
6 Barberell Triceps Workouts For Size And Strength
If you’re looking for a way to bulk up your triceps or increase the strength of your lockouts, try these triceps with six bars for the ride. You’ll be happy when you next stretch on the wall.
1.The Barbell Close Grip Bench Close Grip Bench
The bench press with a close grip requires you to shift your normal hand position to place your hands at shoulder width. The triceps are strained; however, the downside is that you’ll not be able to pull the same amount of weight as a standard bench press. Furthermore, this tight grip is less traumatic to your shoulder joint while also adding strength and bulk to your triceps. Furthermore, this variant has fantastic transferability to the part that locks out the bench press.
Here’s how to do the Close grip bench press
- Make yourself as you would do for a flat bench press.
- Make sure your hands are set lower than shoulder-width, but this is adaptable to the health of your elbow and shoulder.
- Place your elbows, as well as your elbows, to the body.
- Remove the bar and place it with your chest.
- Inwardly pull the elbows back while the bar drops to the chest.
- Before you reach the chest, push up until you feel a lockout, then Give your triceps muscles a good squeeze.
- Repeat for appropriate reps.
Best Rep The Range 6-15
The progression: Slow the eccentric or lift at a tempo or increase the load and decrease the number of reps.
Regression A flat-backed bench press with a regular grip is a great place to begin for newbies and will do an excellent job building the triceps. Also, close grip dumbbell bench presses.
2. Floor Press
If the bench presses have complete and there’s one light barbell and a floor press, it is a fantastic alternative. This is an excellent option to build up the bench’s locks. Since you’re pressing directly from the floor, it’s restricting your range of motion, located within the triceps’ wheelhouse. This restricted ROM means that you’ll be able to lift heavier weight to strengthen your triceps and increase your lockout strength. Additionally, you receive almost no assistance from your body’s lower part, making it difficult to press.
Here’s how to do pressing on the ground:
- You can lie down in front of a rack by extending your legs or feet planted on the ground.
- Expand your arms and slide them underneath the barbell.
- Use your bench press grip.
- Lift the bar off the rack gently drop the barbell until your arms touch the floor. Keep your elbows in a tucked position to 45 degrees.
- Repeat the press for the number of reps.
Most effective rep range6- 12
Advancement: Pausing at the bottom of the lift will remove the stretch reflex, making it difficult to push up. This can help increase your strength to lockout.
RegressionSingle-arm press on the floor or landmines is suitable here.
3. Single – Arm Landmine Press
Barbells can cause a lot of strain on your shoulders and elbows because the barbell puts your joints within a particular range of movement. Therefore, not everyone can do triceps training pain-free, and that’s where the single-arm landmine pressing is a great option. A single-arm, neutral grip and the ability to grip the fat side of the barbell makes it less strain for you to work your shoulder and elbow joints as you work on triceps to be heavy and stiff.
It is important to note that you don’t require the landmine attachment. All you need to do is place the barbell against the corner of the wall, or perhaps between a couple of plates to the ceiling.
Here’s how to do the single-arm standing Landmine Press:
- Place your feet wide apart, hip-width apart, facing the landmine, which is the one that holds the barbell’s end (you could also kneel in the same manner as the photo above).
- Place the other end of the barbell in front of your shoulder.
- Keep your core and lats in place, and then hold the end of the barbell tightly.
- Press until you lock out by extending your elbow and then reaching forward at the end of the motion.
- Slowly lower yourself back to the starting position and reset, and repeat for repetitions.
- Repeat with another arm.
Ideal rep range 8-15 reps
Probability: Easy to medium.
Progress: Bench press or overhead press. It is possible to lower the eccentric gradually to increase the amount of duration of tension.
RegressionSide Landmine Press or Floor press side to side are excellent alternatives.
4. Jm Press
When JM Blakey was training in the gym at Westside Barbell and was crushing every bench press record in view, the other gym members noticed the unusual lift that nobody had ever seen before. It was his favorite exercise to boost his bench. The lift is a part bench press with a close grip; part skull crusher, but it didn’t have an official name. Then, the JM Press was born. Because of this combination and the less ROM, This is an effective killer of the triceps.
Here’s how to use the JM Press:
- Begin this exercise the identical to close grip bench presses; however, ensure that the barbell is right over the chest.
- Make sure you have a narrow grip spaced 16 inches from each other with your preferred grip, either standard or false.
- Keep your elbows at 45 degrees away from your body as you bring the barbell toward you. Then move your wrist up to keep the bar.
- Lower the barbell until your forearm touches the bicep.
- The bar should be rolled back by about an inch, ensuring that the elbows remain straight and upwards.
- Then, push the bar up, reset it and repeat.
The top reps range is 4-8
Level of difficulty: Hard
Progression: None. This is as difficult as it gets.
Regression The close grip bench press or the skull crusher are the best options here.
There’s no way to write an article on triceps without having to skip the classic bodybuilding exercise known as the skull crusher. The skull crusher is now done with dumbbells, cable pulleys, kettlebells, or cable pulleys, but the barbell variation is the king for all of them. You’ll be able to lift the most significant amount of weight and concentrate your triceps muscles with the barbell variant. The most appealing aspect of the skull crusher is that it’s more potent in the position of the skull than other triceps exercises, which means you’ll increase your strength.
Here’s how you can perform this procedure:
- Relax, and have your fingers supporting the barbell while in an upright bench press position.
- Do the same thing as for a bench press with a barbell and back the hips, hands, and shoulders.
- Then pull your elbows back so that they point in the direction of your back.
- Unlock the bar, lower the barbell toward your forehead, or just a little behind your head.
- You can feel the stretch in the lats and triceps. Then, extend your elbow until you reach the position of lockout.
- Reset and repeat the reps.
The best rep interval is 6-12
Progress: The JM Press and lifting at speed.
RegressionThe Close-Grip Bench Press.
6. Side To Ide Landmine, Press
The side-to-side landmine press works like the standing version; however, it’s performed across the sides and shoulder to shoulder. Because of the grip’s closeness and the fact that it is performed with both hands, you can lift heavier weights than the single-arm version to work the triceps more while easing your elbow, wrist, and shoulder joints.
Here’s how you can use the side-to-side landmine press:
- Place your feet hip-width apart, facing the landmine, holding the end of the barbell in both hands.
- Keep your core and lats in place and hold the barbell’s end barbell tightly.
- Lower the barbell towards your left shoulder and press up until the barbell sits right in front of you.
- Lower the barbell to the other shoulder, then press upwards before you.
- Alternate shoulders between presses.
Ideal rep: 8-20.
Advancement: Single-arm landmine press, greater weight, and lifting at an increased speed.
Regression Every dumbbell variation for floor presses.
How To Arm Up For Triceps Training
You’ve probably realized the importance of core and mobility. They are crucial components of the warm-up process before you start training. The warm-up goal is to get the blood flowing from your abdominal area to the working muscles and the tendons. This helps ensure that your training is more efficient and has less chance of injuring yourself.
If you’re unable to find time to warm up or you’d like to stretch because you’re no longer as young as you used to be, then ramp-up sets are a great option. They’ll help warm the working muscles and determine your ideal weight for your workout day. Here’s an illustration.
Bench press Close-grip sets that ramp up the set:
- Ten reps – Empty barbell
- Eight reps – Add 50 pounds (95)
- Six reps – Add 20 pounds (115)
- Five reps – Add 10 pounds (125)
- Four reps – Add 20 pounds (145)
Then, you’ll begin your sets of work that should take approximately 4 to 5 sets. In general, one pre-workout exercise is sufficient. You’ll be able to begin the next tricep workout immediately when you are working rather than having to perform set-ups to ramp up every exercise. These sets are generally only for the first extensive compound exercise for an exercise that targets a specific muscle group.
Training The Triceps
Although the triceps have a bigger size than the biceps, they’re still a tiny muscle group compared with other groups of muscles, so there’s no reason to be overly aggressive with your weight. A range of nine to 14 sets with different rep ranges is sufficient. Since they aid in pressing exercises, it is recommended to incorporate these variations following your primary pressing exercise to improve your strength and development of the triceps.
Complete Body Training With A Triceps Focus
It’s a full-body workout that focuses on strengthening the triceps. This is an A B-training, and you alternate between the two sessions every two to four days every week for between four and six weeks. The reps, sets, and exercises are adapted to meet your goals.
Training Session A
- 1A. Goblet squat variation 8-15 reps
- 1B. Barbell press close grip, 12 to 15 reps
Repeat for up to three sets each
- 2A. The variation in hip thrusts for 12-15 reps
- 2B. Chin-up/Pull-up x 4-10 reps
Do this for 2 or 3 sets.
- 3A. Overhead triceps extension 15-25 reps
- 3B. One arm row variations for 12-15 reps
Repetition for 2 to 3 times of every
Training Session B
- 1A. RDL variation 6-8 reps
- 1B. Landmine press with single-arm 12 reps for each side
Repeat up to three sets
- 2A. Split squat variation x 8-15 reps per side
- 2B. TRX Row 15-25 reps
Repetition for 2 to 3 times of every
- 3A. Skull crushers for 6-12 reps
- 3B. Single-arm row variation with 12-15 reps
Repetition for as many sets as you like.