Ultimate Barbell Triceps Workout: Sculpt Your Arms with Power

The barbell is a versatile piece of equipment that can be used for an effective triceps workout. Here's an ultimate barbell triceps workout to target and strengthen your triceps muscles:

Expert Advice

Focus on keeping your upper arms stationary throughout the exercise and only moving your forearms to target your triceps effectively.

1. How to do Barbell Skull Cursher

1- Lie flat on a bench with your feet firmly planted on the ground.

2- Hold a barbell with an overhand grip, hands shoulder-width apart.

3- Extend your arms straight up towards the ceiling, keeping your upper arms stationary.

4- Bend your elbows to lower the barbell towards your forehead.

5- Extend your arms back up to the starting position, fully straightening your elbows.

6- Repeat for the desired number of repetitions.

Expert Advice

Keep your elbows tucked close to your sides throughout the movement to target your triceps effectively. Avoid locking out your elbows at the top of the press.

2. How to do Barbell Close-Grip Bench Press

1- Lie flat on a bench with your feet firmly planted on the ground and grasp the barbell with a close grip, hands shoulder-width apart.

2- Lower the barbell towards your chest, keeping your elbows close to your sides.

3- Pause briefly at the bottom, then press the barbell back up to the starting position.

4- Repeat for the desired number of repetitions.

Expert Advice

Focus on keeping your upper arms stationary throughout the exercise and only moving your forearms to target your triceps effectively.

3. How to do Barbell lying Tricep Extension

1- Lie flat on a bench with your feet firmly planted on the ground.

2- Hold a barbell with an overhand grip, hands shoulder-width apart.

3- Extend your arms straight up towards the ceiling, keeping your upper arms stationary.

4- Bend your elbows to lower the barbell towards your forehead.

5- Extend your arms back up the starting position, fully straightening your elbows.

6- Repeat for the desired number of repetitions.

Expert Advice

Generate power from your legs and hips to assist with the upward movement of the barbell.

4. How to do Barbell Push Press

1- Stand with your feet shoulder-width apart, toes pointed slightly outward.

2- Hold the barbell at shoulder level with an overhand grip, hands slightly wider than shoulder-width apart.

3- Bend your knees and lower your hips into a partial squat

4- Explosively extend your legs and hips, driving the barbell overhead.

5- Lock out your arms at the top of the movement.

6- Lower the barbell back down to the starting position with control.

7- Repeat for the desired number of repetitions.

Expert Advice

Maintain a tight grip on the bar and focus on keeping your elbows close to your body throughout the movement to target the triceps effectively.

5. How to do Ez-bar Close-Grip Bench Press

1- Lie flat on a bench with your feet planted firmly on the ground. Grasp the EZ bar with a close grip, hands shoulder-width apart.

2- Lower the bar towards your chest, keeping your elbows close to your body.

3- Push the bar back up to the starting position, fully extending your arms.

4- Repeat for the desired number of repetitions.

Expert Advice

Master the clean and press technique separately before combining them. Use explosive power from your legs and hips to generate momentum for the press.