Barbell Exercises for Triceps

1. Barbell Triceps Extension – Incline

Barbell Triceps Extension - Incline

  • Sit on an incline bench and hold a barbell behind your shoulders, upper arms pointing up, elbows at 90 degree angles.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Keep your upper arms still throughout.

2. Barbell Triceps Extension – Standing

Barbell Triceps Extension - Standing

  • Stand up and hold a barbell behind your shoulders, upper arms pointing up and elbows at 90 degree angles.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Be careful not to lower the barbell too low to the point where it is difficult to raise it back.

3. Barbell Triceps Extension – Seated

Barbell Triceps Extension - Seated

  • Sit on one end of the bench and hold a barbell behind your head, upper arms pointing up, elbows at 90 degree angles.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Keep your upper arms still throughout.

4. Barbell Triceps Extension – Lying; to Forehead

Barbell Triceps Extension - Lying; to Forehead

  • Lie down on your back on a bench and hold a barbell with both hands just above your forehead, upper arms straight up.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Keep your upper arms still throughout.

5. Barbell Triceps Extension – Lying; to Chin

Barbell Triceps Extension - Lying; to Chin

  • Lie down on your back on a bench and hold a barbell with both hands just above your chin, upper arms straight up.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Keep your upper arms still throughout.

Barbell Triceps Extension – Lying; Kick-Back

Barbell Triceps Extension - Lying; Kick-Back

  • Lie down on your back on a bench and hold the barbell below your head, upper arms parallel to the floor, elbows at 90 degree angles.
  • Raise the barbell by straightening your arms and slowly lower it back after a short pause.
  • Keep your upper arms still throughout.

Barbell Reverse Bench Press

Barbell Reverse Bench Press

  • Lie down on your back on a bench and hold the barbell above your chest, upper arms pressed against your upper body, palms facing your head (not your feet).
  • Push the barbell up by straightening your arms and slowly lower it back after a short pause.
  • Breathe out while pushing the barbell up and breathe out while lowering it back down.

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