The triceps brachii accounts for approximately two-thirds of the total upper arm mass, making its development foundational for size. Utilizing a barbell provides the necessary resistance to maximize strength and promote muscle growth (hypertrophy). The barbell allows for heavy loading across both isolation and compound movements, making it an excellent tool for building significant muscle mass. This guide details specific barbell exercises designed to effectively target all three heads of the triceps muscle.
Understanding Triceps Anatomy
The triceps brachii is composed of three distinct heads: the long, the lateral, and the medial. All three heads share a common insertion point at the elbow, making their primary function elbow extension, or straightening the arm. The medial head is often active during lower-force movements, while the lateral head is recruited for movements requiring higher intensity.
The long head is unique because it originates on the scapula, crossing both the elbow and shoulder joints. This anatomical detail gives the long head an additional function: extension and adduction of the arm at the shoulder. Exercises that involve raising the arm overhead or behind the head stretch the long head, which can increase its recruitment and growth potential.
Lying Barbell Triceps Extensions (Skullcrushers)
The Lying Barbell Triceps Extension is a highly effective isolation movement for targeting the triceps, particularly the long and medial heads. Lie supine on a flat bench with your feet planted firmly. Grip a straight barbell or an EZ-curl bar with a pronated, closed grip, placing your hands about shoulder-width apart. An EZ-curl bar is often preferred as its unique shape can reduce wrist strain.
Press the bar up over your chest to the starting position, ensuring your wrists are kept neutral. Initiate the movement by bending only at the elbows, keeping your upper arms stationary throughout the exercise. Lower the barbell in a controlled manner toward your head or slightly behind your head. Lowering the bar slightly behind the head increases the stretch on the long head, which may enhance its activation.
Maintain a fixed elbow position, preventing them from flaring out to the sides, which can reduce triceps engagement. Once the bar reaches a point where your forearms are nearly perpendicular to the floor, forcefully extend your elbows to return the bar to the starting position. Focus on contracting the triceps to fully extend the arm, but avoid forcefully locking the elbows at the top. This controlled tempo maximizes time under tension for muscle hypertrophy.
Close-Grip Bench Press
The Close-Grip Bench Press functions as a powerful compound movement that heavily recruits the triceps while still involving the chest and shoulders. Lie flat on a bench, ensuring your eyes are positioned directly beneath the racked barbell. The grip width is crucial for triceps focus; aim for a grip that is shoulder-width apart or slightly narrower. Gripping the bar too narrowly can place undue stress on the wrists and shoulders.
Unrack the weight and hold it with extended arms above your chest, maintaining a slight arch in your lower back and squeezing your shoulder blades together. As you lower the bar, actively tuck your elbows close to your torso instead of allowing them to flare out. This tucked elbow position shifts the emphasis from the chest to the triceps.
Lower the bar slowly and with control, aiming for the lower portion of your chest or the upper ribcage. This lower point of contact aligns with the tucked elbow path, optimizing the triceps’ role. Press the barbell back up forcefully, focusing on driving the weight by extending the elbows until the arms are straight, but avoid locking out the elbows completely to maintain continuous muscle tension.
Essential Technique and Safety Guidelines
Proper execution begins with an adequate warm-up, including light cardio and dynamic mobility work for the shoulders and elbows. Maintain a controlled tempo throughout all barbell triceps exercises, especially during the lowering phase, to ensure the muscles, not momentum, are moving the weight. Bouncing the weight or using excessive speed significantly reduces muscle engagement.
A common technical error to avoid is excessive elbow flare, which strains the shoulder joints and diminishes triceps recruitment. Keep the elbows relatively fixed and pointed forward or tucked near the sides. Using a weight that allows for full range of motion and strict form is preferable to lifting a load that compromises technique. When using heavy loads, utilizing a spotter or setting up safety catches in a power rack is recommended.