Barbell triceps refers to various movements you can do with a barbell to strengthen the triceps area and, in turn, get other benefits (like gaining muscle strength). The 5 most frequented or known movements are the following.
Close Grip Barbell Tricep Bench Press
This is not just another of the considered exercises to strengthen the triceps with a bar. The movement is known as the close-grip bench press, and is a variation on the classic bench press that specifically targets the triceps muscles . This version involves a narrower grip, which increases muscle activation and reduces pec involvement.
To perform the close grip bench press, you should follow these steps:
• Lie on a weight bench with your feet flat on the floor and your back flat against the bench. Make sure your shoulders are well set and your shoulder blades are slightly retracted.
• Grasp the bar with your hands slightly apart, approximately at shoulder height or slightly closer. Thumbs should be wrapped around the bar for the most stability.
• Take a breath, lift the bar off the rack, and slowly lower it toward your chest while keeping your elbows close to your body. That better keep your elbows always pointing down
• Once the bar lightly touches your chest, push up explosively by extending your arms and exhale at the end.
Likewise, it is not about carrying out the action and nothing else. Specifically, it is also necessary to take into account and apply some considerations that specialists hold as key.
• Maintain control of the weight at all times and avoid rocking your body or using momentum to lift the bar.
• Perform the exercise through a full range of motion by lowering the bar until it lightly touches your chest, then fully extending your arms on the lifting phase.
• Adjust the weight appropriately so that you can complete the desired number of repetitions without compromising technique.
• If you are a beginner, it is advisable to work the triceps with a bar with a trainer or fitness professional to receive correct instruction and avoid injuries.
French press for triceps on Z bar
It is a highly effective barbell triceps action for developing and strengthening the arm muscles. In this variation of the French press for triceps, a Z bar is used, which is special because it has a curved shape in the center , which allows a more comfortable and ergonomic grip during the action.
To perform the French press or simply Z-bar triceps, follow these five steps:
• Begin by lying on a flat bench with feet flat on the floor and the Z-bar held with a close grip (hands shoulder-width apart or less than shoulder-width apart). Keep your arms extended across your chest.
• Take a breath and slowly lower the bar towards the forehead, flexing the elbows, which should remain close to the head. Control movement at all times to avoid injury.
• Stop when your forearms are parallel to the ground and you feel a stretch in your triceps. You can stay in this position for a second to maximize the work.
• Begin to extend your arms again bringing the bar back to the starting position. Exhale during this phase of the movement and keep the triceps always contracted.
• Repeat the movement for the desired number of repetitions. It is important to maintain proper technique at all times by avoiding bouncing or excessive body sway.
This is one of the most effective Z-bar triceps movements. It also focuses on isolated triceps work , which helps improve your strength and size . In addition, it can contribute to the development of the shoulder muscles and -to a lesser extent- the chest.
Always remember to warm up properly before beginning any strength training routine and consult with a fitness professional or personal trainer if you have any specific injuries or concerns. And see increasing strength progressively.
Close Grip Incline Bench Press on Multipower
Here's a great option for building and strengthening your triceps muscles, as well as other stabilizing muscles in your upper body . To do this move, you will need a Multipower or Smith Machine. You can develop the movement in a total of three phases:
• Machine Setup: Adjusts the Multipower machine bench to an incline position of approximately 30 or 45 degrees. Check that the bar support is at a suitable height so that you can reach it comfortably. Place the straight bar in the correct position and add weight at both ends based on your strength and ability level.
• Starting position: Sit on the bench with your back supported and your feet planted firmly on the ground. Grab the bar with your palms shoulder-width apart or a closer distance apart (close grip).
• Execution of the movement: Fill your lungs with air and begin by slowly lowering the bar towards your chest keeping your elbows close to your body and controlling the movement at all times. As the bar touches your chest, begin to push up to explosively extend your arms until your hands are back on your chest. Always do this patiently and for no reason rush yourself.
It is important to take into account some additional tips to ensure correct execution and avoid injuries. Keep your shoulders down and back to achieve a stable posture throughout this straight bar triceps exercise .
Also remember to control your breathing during the execution of the movement. Exhale as you push the bar up and inhale as you lower it toward your chest . Lastly, do 8 to 12 reps per set, as this is more than an adequate amount for beginners and more experienced alikes alike.
French press or triceps with barbell on incline bench
The incline bench French press is an effective exercise for developing and strengthening the triceps . It is performed using a bar and an adjustable incline bench. You will need to apply all of the following:
• Adjust the bench to an angle of inclination of approximately 30 to 45 degrees.
• Lie on your back on the bench and place your feet firmly on the floor for stability.
• Grasp the bar with a narrow grip, approximately shoulder width apart, palms facing down.
• Raise the bar to your chest and start with your arms fully extended. This will be your starting position. Keeping your elbows close to your head throughout the entire exercise will focus your work on your triceps.
• Breathe in and slowly bend your elbows and lower the bar to the front of your head.
• Keep your forearms perpendicular to the ground and avoid letting your elbows swing out too far to the sides.
• Continue lowering the bar until forearms are parallel to the ground or until you feel a strong stretch in your triceps.
• Once you've reached the bottom position, extend your elbows and raise the bar back to the starting position. Release the air. Stay in control throughout the movement and avoid swinging your arms.
• It is important to breathe properly during the movement. Exhale as you raise the bar and inhale as you lower it towards the front of the head.
This exercise can be done with different variations. For example, using an EZ bar or dumbbells instead of a straight bar . You can also adjust the angle of incline of the bench to shift the focus on your triceps muscles.
French press with triceps bar
This triceps barbell exercise is great for both building muscle and strengthening it. It requires lying on a flat bench and holding a roman bar with the neutral grip (palms facing each other). Hands should be neutral grip width apart on the Roman bar (which is usually a little wider than shoulder width apart) . The steps to follow are those:
• Extend arms up with bar across chest making sure elbows are slightly bent.
• Take a breath and slowly lower the bar to the back of your head, bending your elbows. Keep your upper arms vertical.
• Keep your elbows close to your head at all times throughout the movement to maximize triceps activation.
• When the bar is near or touching the back of your head, extend your arms to return to starting position and exhale.
It should be noted that the Roman bar French press is especially effective for working the long head of the triceps , helping to develop the size and definition of this area. Also, by doing the exercise lying down, the involvement of other muscles is minimized. What is the consequence? You give a greater focus on the triceps.
Also, for best hypertrophy results, it is recommended to do 3-4 sets of 8-12 reps with a challenging weight at the end of each set . As you progress, you can gradually increase the load, but as long as proper technique is maintained.
It is important to remember to warm up properly before performing the Roman Bar Triceps French Press and to listen to your body during the exercise . It is something that applies, after all, to all kinds of triceps exercises with a bar or action that requires effort and work on certain muscles.
If you are looking to develop or strengthen your triceps with a bar, these five alternatives will be ideal for you, and you will be able to verify it after a few weeks.
