7 Best Barbell Triceps Exercises For Mass and Strength

If you’re looking to enhance the development of your triceps and maximize the development of your upper arms, then you should add barbell exercises to your tricep workout regime.

Barbell triceps exercises are a great way to build muscle mass and strengthen your triceps, as they activate more than one muscle group at a time.

In this blog, we will explore various barbell tricep exercises, including basic and advanced moves, along with tips on how to properly incorporate them into a workout routine.

Triceps Brachii Anatomy And It Functions

When we know about anatomy of triceps, then we can easily and effective train the tricep with barbell exercises.

Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm.

Big triceps make the arms look big, which is contrary to the popularity of big biceps, which are smaller in comparison.

To effectively strengthen your triceps, you need to perform the best barbell exercises for tricep that will work all the 3 heads (the medial, lateral, and long head).

Benefits For Training Tricep With Barbell

Barbell Tricep exercises are weight-training exercises that involve lifting heavy weights loaded onto a barbell.

The weight is delivered by weight plates, which come in increments, allowing you to work your way up to lifting heavier weights.

• Barbell tricep Workouts forced to incorporate balance and coordination, which machines don’t demand of you.
• Tricep Barbell exercises are a great choice for anyone looking to strengthen tricep brachii muscles.
• Barbell workouts strengthen your neuromuscular connection, which is believed to be responsible for major strength gains.
• Barbell exercises can be performed in a variety of ways and with a variety of weights, making them a versatile option for triceps training.
• Many people prefer the comfort of working out at home, since barbell workouts require only a bar and weights. Setting up a home gym, therefore, becomes manageable.

Best Barbell Exercises For Tricep For Mass and Strength

Below are the seven best barbell tricep exercises for building muscle mass and strength.

When you’re looking to add mass to your triceps or improve your lockout strength, give these seven barbell triceps exercises a try.

1. Lying Barbell Triceps Extension

Barbell Lying barbell triceps extensions are a great barbell triceps exercise to add to your routine if you’re looking for straightforward barbell triceps exercises.

The lying barbell tricep extension (aka skull crusher) is one of the best tricep-building exercises. The lying triceps extension is performed while lying on a flat bench and either using a flat barbell, EZ bar, dumbbell.

How To Do Lying Barbell Triceps Extension

1. Lie on a flat bench with your feet on the floor.
2. Hold a barbell at full arm extension over your chest.
3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
4. Do not lock your elbows out, and repeat for desired reps.

Tips

• Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
• This exercise should be done slowly and carefully under good control.

2. Overhead Barbell Triceps Extension

The overhead triceps extension is another great triceps exercise that can be done with a barbell.

It is a relatively simple yet effective exercise for the development of the triceps. It works all three heads of the muscle, it especially targets the long head of the triceps.

How To Do Overhead Barbell Triceps Extension

1. Sit on a low-back bench and extend a barbell overhead, holding it with a shoulder-width grip.
2. Keep your upper arms right beside your head.
3. Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your body and upper arms still. Only your forearms should move.
• Using the EZ bar instead of a standard barbell can be easier on your wrists.

3. Incline Barbell Tricep Extension

The incline barbell tricep extension help to build muscle and strength in all three tricep heads.

The benefit of doing these movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.

How To Do Incline Barbell Tricep Extension

1. Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
3. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight as this is dangerous for your elbows.

4. Decline Barbell Tricep Extension

The decline barbell tricep extension is a variation of the lying extension that adds a slight decline to the movement.

It is an isolation exercise that builds muscle and strength in all three tricep heads.

How To Do Decline Barbell Tricep Extension

1. Grab a barbell and lie against a decline bench with your feet firmly on pads.
2. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
3. Hold this position for a count. Then, in a controlled motion, raise your arms back up to the starting position.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your elbows perfectly still and pointing directly at the ceiling – do not allow them to move (flare) out to the sides, or backwards with the bar.
• Keep your upper arms parallel to each other and perpendicular to the floor.
• Also keep your head, back, and buttocks in contact with the bench.

5. Close-Grip Bench Press

The close grip bench press is another great exercise that you can add to your arsenal of barbell triceps exercises.

This exercise used to build muscle and strength in the triceps. This position places emphasis on building strength and size of the triceps muscles, as well as the chest.

The close grip bench press is a superior movement when talking about barbell exercise for triceps that will pack mass onto your triceps.

How To Do Close-Grip Bench Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increase triceps involvement, but can increase stress on the wrists.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

6. Reverse Grip Barbell Press

Reverse Grip Barbell Press, a simple and highly effective shoulder-friendly pressing variation, helps to build mass and strength in your triceps.

It is often done to improve locking strength and to focus on triceps development. The reverse grip simply allows you to alter how the triceps are hit. You should add this barbell triceps workout to your routine.

How To Do Reverse Grip Barbell Press

1. Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
2. Unpack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
3. At the bottom of the movement, your elbows should be a little lower than your shoulders.
4. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increase triceps involvement, but can increase stress on the wrists.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

7. Single Arm Landmine Press

If you’re looking for a way to get more creative with your barbell triceps exercises, why not try 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 pain-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.  

How To Do Single Arm Landmine Press

1. Stand holding the weighted end of the barbell with one hand. Clean that bar up to shoulder height and tuck your elbow into your side.
2. Make sure the barbell is wedged securely in a landmine device or corner.
3. Your feet should be level and shoulder-width apart.
4. Keeping your core braced and knees soft, press the bar up and away from you, fully extending your arm at the top.
5. Press the weight up with one hand until your arm is extended, then bring it back down slowly.
6. With control, lower the bar back down to the starting position.

Tips

• Hold a neutral spine throughout the movement to prevent injury.
• Exhale on pushing movement, inhale when returning to starting position.
• Lean your body forwards slightly and engage your core muscles to help with stabilization.

Tips For An Effective Triceps Workout

1. Focus On Form

Good form and technique are important for maximizing the effectiveness of your workout and preventing injury.

2. Progress Slowly

Start with a lighter weight or fewer reps and sets, and gradually increase the intensity of your workout over time as your muscles get stronger.

3. Warm-Up

Take a few minutes before your workout to warm up your muscles with some light cardio and dynamic stretching.

This can help reduce your risk of injury and improve your performance.

4. Rest And Recover

Give your muscles time to recover, usually one or two days. This is the time when your muscles grow and strengthen.

5. Listen To Your Body

Pay attention to your body and adjust your workout accordingly.

If you feel pain, fatigue, or discomfort, take a break or modify your workout.

6. Use A Full Range Of Motion 

It is important to use the full range of motion. Besides helping you build muscle, this will also help prevent injury.

7. Focus on mind-muscle connection:

During exercises, the mind-muscle connection can help to activate and engage the triceps more effectively.

Visualize the triceps contracting as you perform each movement.

Barbell Triceps Exercises Training Tips

How to Incorporate Barbell Tricep Exercises into a Workout Routine

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Sets:

• Beginners: ~10 sets per week
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 

Reps:

The best rep ranges and loads to work with.

• 6-8 reps with heavy load
• 8-15 reps with moderate load
• 15-20+ with light load

The load should bring you to or near failure within the given rep ranges to be effective. 

Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Barbell Tricep Workout Samples

Tricep Barbell Workout Plan For Beginner

Exercise	Sets	Reps
Lying Barbell Triceps Extension	3-4	8-10
Close-Grip Bench Press	3	6-8
Overhead Barbell Triceps Extension	4	8-10

Tricep Workout Routine For Intermediate

Here is an intermediate barbell tricep workout routine that can be done at the anywhere:

Exercise	Sets	Reps
Close-Grip Bench Press	3	8-10
Overhead Barbell Triceps Extension	3	10-12
Decline Barbell Tricep Extension	3-4	10-12
Reverse Grip Barbell Press	3	8-10

Barbell Tricep Workout Plan For Advanced

Exercise	Sets	Reps
Overhead Barbell Triceps Extension	4	6-8
Decline Barbell Tricep Extension	3-4	8-12
Reverse Grip Barbell Press:	4	10-12
Single Arm Landmine Press:	3	8-10

Note:

It’s a good idea to add a variety of exercises to your tricep workout routine to target the muscle from different angles and provide overall muscle growth.

Be smart: don’t limit yourself to barbell tricep exercises. Get the benefits they offer and use other tricep exercises to supplement them when needed.

• Triceps Workout With Dumbbells
• 15 Bodyweight Triceps Exercises: Beginner To Advanced
• Triceps Cable Exercises For Building Bigger Arms

A barbell workout can be easily incorporated into any training program and can be particularly effective when used alongside dumbbell, bodyweight, machines, and cable to build the biggest, strongest tricep possible.

Conclusion

This barbell triceps exercise is highly recommended for anyone interested in building a bigger triceps and gaining strength.

It not only allows for targeted muscle development, but also provides an overall, best look.

It is easy to do and requires no more scientific details and fancy equipment. Incorporate some exercise from these barbell exercises into your tricep workout regimen.

If you consistently do these barbell exercises for triceps, the results will speak for themselves.

Frequently Asked Question

Is Barbell Good For Tricep?

 Yes, doing triceps workouts with a barbell are a good option for training the tricep brachii muscles. With regular practice, barbell tricep exercises can help you achieve greater development of the arm muscles. Barbell workouts typically allow you to lift heavier weight than dumbbell workouts.

How do you train a tricep with a barbell?

There are numerous effective exercises you can do with a barbell to train the triceps. Here is the list of best exercises to train the tricep muscle with barbel:

1. Lying Barbell Triceps Extension
2. Overhead Barbell Triceps Extension
3. Incline Barbell Tricep Extension
4. Decline Barbell Tricep Extension
5. Close-Grip Bench Press
6. Reverse Grip Barbell Press
7. Single Arm Landmine Press

What are barbell Skull Crushers?

The barbell skull crushers, also known as barbell lying triceps extensions, are an isolation exercise that builds the triceps muscle group in the back of the upper arm. The barbell skull crusher exercise is typically performed lying on your back (supine) with a barbell. Other forms of skull crushers include incline and decline skull crushers.

What tricep exercise hits all 3 heads?

Diamond pushups and close-grip bench presses are great ways to hit all three heads of the triceps simultaneously. There are several other exercises that target all three parts of the triceps: kickbacks, and tricep dips, Reverse grip press.

Can You Get Big Tricep Just With Barbell Curls?

Barbell tricep exercises are effective at recruiting your tricep, which can be used to build size, as long as they are completed at an appropriate frequency and volume. But for greater gain, It is crucial to progressively increase the stress placed on the muscles and train a wide variety of muscle fibers with different exercises. A good triceps workout routine should include some dumbbell, cable, or bodyweight work as well.

Know More About Tricep Training

• 10 Best Tricep Compound Exercises for Mass and Strength
• 15 Best Triceps Cable Exercises for Building Bigger Arms
• 15 Bodyweight Triceps Exercises: Beginner to Advanced
• Long head Triceps Exercises for Bigger, Stronger Arms
• Medial head triceps exercises for Bigger, Stronger Arms
• Lateral head triceps exercises for Bigger, Stronger Arms

7 Most Effective Barbell Tricep Exercises For Bigger and Stronger Arms