Barbell Triceps Exercises
18 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Close-Grip Barbell Bench Press
Barbell
Triceps lateral headTriceps medial head
Bench Press - Powerlifting
Barbell
Middle chestTriceps lateral headTriceps medial head
Bench Press with Chains
Barbell
Middle chestTriceps lateral headTriceps medial head
Board Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Decline Close-Grip Bench To Skull Crusher
Barbell
Triceps long headTriceps lateral headTriceps medial head
Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Floor Press with Chains
Barbell
Triceps lateral headTriceps medial headMiddle chest
JM Press
Barbell
Triceps lateral headTriceps long head
One Arm Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Pin Presses
Barbell
Triceps lateral headTriceps medial headMiddle chest
Reverse Band Bench Press
Barbell
Middle chestTriceps lateral headTriceps medial head
Reverse Triceps Bench Press
Barbell
Triceps medial headTriceps lateral head
Incline Barbell Triceps Extension
Barbell
Triceps long head
Lying Close-Grip Barbell Triceps Extension Behind The Head
Barbell
Triceps long head
Standing Overhead Barbell Triceps Extension
Barbell
Triceps long head
Barbell Incline Reverse-Grip Press
Barbell
Triceps
Barbell Reverse-Grip Skullcrusher
Barbell
Triceps long head
Barbell Seated Overhead Triceps Extension
Barbell
Triceps long head
Programs with these exercises
Beginner Powerlifting Program, 3 Days
Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · Gym