Best Tricep Bar Exercises
If you look in the mirror and see no muscles, if you are tired of going to the gym, or if you don’t want to pay a lot of money for gym equipment, we may have the solution for you. The solution is the Tricep Bar. This simple and straightforward training tool is the number one tool for building muscle and strengthening your triceps. It is the perfect machine for training the triceps and many other muscles.
Of course, you don’t want to buy just any tricep bar; you want the best tricep bar money can buy. Let’s cut to the chase and talk about what the tricep bar can do for you, what you should consider before buying one, and what the best bar of this type is.
The Tricep bar allows you to perform a variety of upper-body exercises while keeping your wrists in a neutral position. The Tricep bar, also known as the hammer curl bar, is an affordable piece of equipment that fits perfectly into any workout program.
In this article, we explain why Tricep bar exercises are so effective for building muscle (especially in the arms and shoulders) and also show you how to actually get started.
But first, here are some of the best tricep exercises you can do in the gym (or at home).
Best Tricep Bar Exercises | Comparison Table 2024
[amalinkspro_table id=”3465″ aff-id=”undefined” new-window=”on” nofollow=”on” addtocart=”off” /]Best Tricep Bar Exercises | Product Overview 2024
[amalinkspro type=”showcase” asin=”B07FLQBM9J” apilink=”https://www.amazon.com/dp/B07FLQBM9J?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”1 3/4″ Round N Fat Welded Steel Tube by 13 Long!~~~Bypasss fine motor senses for Heavier Weights and Bigger Gains!~~~Industry Leading Zero Friction Attachment Swivel!~~~Custom Angle 30 Degree Triceps Targeting!~~~USA made Commercial Grade with Lifetime Replacement Warranty. 2-3 Day Priority Shipping!~~~WICKED LITTLE PIGLET…. Delivers More overall Muscle Stimulation and GROWTH! Bypasss fine motor senses for Heavier Weights and Bigger Gains~~~Compact 30 Degree Triceps Targeting cable bar with 3 Ball Grips! … HOG LEGS Piglet Triceps Cable Bar … HOG LEGS Sub Primal Cable Arms Bar~~~ Piglet Tricep Cable Bar~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]1. Hog Legs LPGmuscle
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B07FLQBM9J” apilink=”https://www.amazon.com/dp/B07FLQBM9J?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B0010YPLGS” apilink=”https://www.amazon.com/dp/B0010YPLGS?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”USES – Attach this deluxe curl bar to your home gym or Smith machine to strengthen the biceps and upper body muscles; Build upper body strength by incorporating this curl bar into your strength training routine~~~CONSTRUCTION – Crafted from solid steel with a protective chrome finish, rubber hand grips, and a revolving hanger for durable, long-lasting performance~~~FEATURES – Protective chrome finish prevents the bar from oxidation; Revolving hanger allows full range of motion; Rubber handgrips offer a comfortable, secure grip when using this bar~~~FEATURES – Protective chrome finish prevents the bar from oxidation; Revolving hanger allows full range of motion; Rubber handgrips offer a comfortable, secure grip when using this bar~~~TECH SPECS – Curl Bar dimensions are 28.5-inches long x 4.5-inches wide x 1.8-inches tall; Weighs 8-pounds; 30-day manufacturer’s warranty~~~TRUST – Trust experience. CAP has been a pioneer in the fitness industry for over 30 years with locations worldwide. Chances are, if you have ever worked out before you have used a CAP product~~~ Curl Bar Cable Attachment with Rubber Handgrips, 28~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]2. CAP Barbell Deluxe
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B0010YPLGS” apilink=”https://www.amazon.com/dp/B0010YPLGS?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B000RQTJWM” apilink=”https://www.amazon.com/dp/B000RQTJWM?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”Attaches to your home gym, Smith machine, etc~~~Solid steel construction~~~Knurled handgrips~~~his v-shape tricep bar attaches to your home gym, Smith machine, etc. Strengthen and build the upper body, especially the triceps; Steel construction with~~~This chromed triceps press-down bar attaches to your home gym, Smith machine, etc. Triceps press-down bar made with steel construction for durable long lasting~~~The CAP Barbell Regular Triceps Bar is constructed of cold rolled solid steel with a black powder coated finish for durable, long-lasting performance~~~I love the weight of the bar by itself, (solid construction) and its even better with weights added. Good for hammer curls, skull crushers, and other tricep~~~The CAP OB-34S is a solid steel Olympic style triceps bar with neutral grips … Olympic screw down collars will keep weight plates snug and secure during ~~~ Triceps Press Down Bar~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]3. CAP Barbell Solid
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B000RQTJWM” apilink=”https://www.amazon.com/dp/B000RQTJWM?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B000RNU5VE” apilink=”https://www.amazon.com/dp/B000RNU5VE?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”CONSTRUCTION – Made from cold rolled solid steel with a chrome finish for durable, long-lasting performance; Medium-depth knurling for a non-slip, tight grip~~~FEATURES – Revolving sleeves to reduce pressure on the wrists and forearms; Neutral, knurled handgrips for a non-slip grip; Includes collars to secure weights when lifting~~~VERSATILE – Use this bar to target the triceps, biceps, shoulders~~~SPECS – 34.25” length x 6.69” width x 2.76” height; Weighs 19.28 pounds; Weight capacity of 200-pounds~~~TRUST – Trust experience. CAP has been a pioneer in the fitness industry for over 30 years and has locations worldwide. Chances are, if you have ever worked out before you have used a CAP product.~~~It is specially designed for maximum concentration of the triceps muscle while avoiding strain on your elbows, wrists or forearms. This tool a suitable option ~~~Affordable prices with Fast Delivery! Worldwide Shipping : CAP Barbell 34 Olympic Triceps Bar with Rubber Grips Chrome : Sports & Outdoors~~~ Bar, Chrome , 34-Inch~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]4. CAP Barbell Olympic Triceps
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B000RNU5VE” apilink=”https://www.amazon.com/dp/B000RNU5VE?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B0000BYSMP” apilink=”https://www.amazon.com/dp/B0000BYSMP?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”Revolving multi-exercise bar for Lat machine.~~~~Easy to attach~~~Model Number:CHLBMLTI~~~Country of Origin:China~~~Its great. The knurling is perfect, not too rough, not too soft. The rotating attachment mechanism is smooth. It does look like its lubricated, so you may~~~Revolving Multi Exercise Bar Specifications . Weight 7 lbs. PRODUCT FEATURES. We strive to provide new innovative products to meet the need of the rapidly~~~Champion Barbell Revolving Multi-Exercise Bar: High-polished chrome finish; Fits most cable workout systems; Pullpup exercise bar requires no tools for ~~~The Champion Barbell Revolving Multi-Exercise Bar is awesome! I love this thing! I use it primarily for three exercises: – Overhead tricep cable pushdowns~~~ Revolving Multi-Exercise Bar~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]5. Champion Barbell
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B0000BYSMP” apilink=”https://www.amazon.com/dp/B0000BYSMP?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B01JMWFJ5W” apilink=”https://www.amazon.com/dp/B01JMWFJ5W?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”Strength training can take a toll on your equipment, but solid chrome construction will keep your Tricep Bar functional for as long as you need it~~~Knurled, non-slip grips will help you maintain a secure hold throughout your workout~~~Keep your weight on the bar where it belongs with an included set of spring clip safety collars~~~Train with the weights that professionals use, increasing muscle strength and size~~~The Weider Olympic-Sized Tricep Bar makes the perfect addition to any home gym, enabling you to add variety to your workout and shock your muscles into growth~~~Make sure this fits by entering your model number. Strength training can take a toll on your equipment, but solid chrome construction will keep your Tricep~~~The exercise equipment is made of heavy-duty, non-corrosive steel for extended use and can hold up to 200 lbs. It features knurled hand grips to keep your ~~~ Bar with Knurled Grip,Silver,WOTB11~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]6. Weider Olympic Tricep
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B01JMWFJ5W” apilink=”https://www.amazon.com/dp/B01JMWFJ5W?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B07N4M53DC” apilink=”https://www.amazon.com/dp/B07N4M53DC?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”SPECS: Dimensions are 50” L x 29” W x 14” H; Loadable sleeve length is 9.5 inches; Total assembled weight is 28lb; Suggested Max Weight Capacity 500 pounds~~~GRIPS: Neutral placed grip are comfortable and elevated sleeves making lifting easier on the back~~~COMPACT: Constructed of tubular steel, this bar takes up minimal amount of space in home gym~~~STABILITY: Incorporated feet protect floors from weights and balances bar while loading and unloading; Medium carbon steel bolts are SAE 429 Grade with a tensile strength of 74,000 PSI and shear strength of 37,000 PSI~~~FULL BODY WORKOUT: This bar allows for a full body workout by engaging large muscle groups thereby building strength and fueling muscle growth; For use with Olympic weights~~~SPORT TYPE: Weightlifting, Exercise and Fitness~~~ Bar, Hex Bar, Shrug Bar, Deadlift Bar, Black, 50 inches~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]7. CAP Barbell Olympic Trap
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B07N4M53DC” apilink=”https://www.amazon.com/dp/B07N4M53DC?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B005EJ9MSI” apilink=”https://www.amazon.com/dp/B005EJ9MSI?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”PREMIUM NYLON ROPE – Constructed from extremely sturdy nylon, this training accessory resists abrasions and shrinkage. The flexible nylon can retain its shape even when continuously stretched, granting a reliable piece of workout equipment that will last.~~~BRAIDED ROPE CONSTRUCTION – The 24-inch long braided construction of the Marcy Triceps Rope was created to facilitate a firm, easy, and secure grip of the accessory without causing additional stress and tension in your hands.~~~EASY TO HOLD RUBBER STOPPER – Featuring oversized rubber palm blocks that prevent the hands from slipping during exercise, this gear lets you perform quick and rapid motions without worrying about losing your grip on the rope.~~~CONVENIENT ATTACHMENT – Designed to be conveniently attached to exercise machines, such as home gyms and smith cages. The Marcy TCR-24 comes with an ergonomic eye bolt that’s widely compatible with any safety clip hook.~~~2-YEAR LIMITED WARRANTY – This weight-lifting accessory comes with a two-year warranty to let you maximize your purchase and enjoy hassle-free use for a long time.~~~ Triceps Rope for Upper Body Workout TCR-24~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]8. Marcy Heavy Duty Nylon
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B005EJ9MSI” apilink=”https://www.amazon.com/dp/B005EJ9MSI?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro] [amalinkspro type=”showcase” asin=”B091BCXG57″ apilink=”https://www.amazon.com/dp/B091BCXG57?tag=biceps00-20&linkCode=osi&th=1&psc=1″ new-window=”true” addtocart=”false” nofollow=”true” sc-id=”4″ imgs=”LargeImage” link-imgs=”false” specs=”5 pieces included~~~Multiple, varying grip positions to isolate different parts of back and lat muscles~~~SUPER FEEL rubber coating designed for comfort and grip~~~Easily attach to any cable machines~~~Professional Gym Equipment Factory Fitness Equipments and Gym products. Professional Gym Equipment Fitness Equipments and Gym products~~~r Fitness Should Not Depend on Where You Are So Get Cable Pro And Workout Everywhere. See what all the hype is about and join our community of 14.350+ happy customers~~~Fitness isnt just big heavy exercise machines or bulky weights. Sometimes its the little things that make all the difference, like a medicine ball~~~And time-consuming. So weve invented a way that you can get the full benefits of the five most popular spa treatments, from the comfort of your home~~~ Cable Machine Attachments 5-Piece Combo, Black~~~” btn-color=”#ff9900″ btn-text=”Buy on Amazon” alignment=”aligncenter” hide-prime=”0″ hide-image=”0″ hide-reviews=”0″ hide-price=”0″ hide-button=”0″ width=”750″]9. Everyday Essentials
[/amalinkspro][amalinkspro type=”cta-btn-css” ctabtn-id=”” asin=”B091BCXG57″ apilink=”https://www.amazon.com/dp/B091BCXG57?tag=biceps00-20&linkCode=osi&th=1&psc=1″ addtocart=”false” new-window=”true” nofollow=”true” alignment=”aligncenter”]Check Price[/amalinkspro]Things To Consider When Buying The Best Tricep Bar Exercises | Unrivaled Guide 2024
Now that you know the basics of triceps and how to work your triceps with a barbell, it’s time to take a closer look at the best exercises for building triceps muscle. All of these exercises can be done with barbells, but there are also variations using dumbbells or machines that work just as well (or better, depending on your goals).
Finally, here are three excellent triceps exercises that can be done without dumbbells. Some of the dumbbell variations are very specialized or offer only slight variations from other dumbbell triceps exercises. Triceps training should include exercises with dumbbells, cables, and body weight.
1. Overhead Triceps Extension
Overhead triceps extensions are usually performed with dumbbells, but the use of dumbbells allows the use of heavier weights. The standing type is often referred to as the “French press”. This exercise works all three heads of the triceps (but especially the long head, which gives volume to the arms) and provides a greater range of motion and more tension.
This movement also improves the ability to lock out overhead loads. In addition to dumbbells, this exercise can be performed with barbells, kettlebells, bands, and cables.
- Grip the barbell with one hand and open both hands to shoulder width or less. With knees slightly bent and back straight, lift the barbell over your head.
- Keeping your arms completely still, bend your elbows and lower the bar behind your head. Continue lowering until your hands are level with your neck.
- Engage your triceps and return to the starting position in a reverse motion.
2. Skull Crusher
Also called prone triceps extension, this exercise is the same as the previous one, but performed in a prone position on a flat bench. The differences are slight, but there are some mechanical differences that affect the triceps differently.
Unlike overhead triceps extensions, skull crunches bring the arms in front of the head. Some say that because the arms are in front of the head, the long head of the triceps is further emphasized. However, in overhead triceps extensions, the long head is further emphasized. In the supine triceps extension, the emphasis will be on the lateral head.
- Lying on a flat bench, raise the barbell above your face with your elbows fixed. Keep your hands shoulder-width apart and have an excellent grip. Your wrists should be directly above your shoulders.
- Slowly bring the barbell toward your forehead and begin the movement, being careful not to spread your elbows. When the bar reaches your forehead, lower your shoulders so that the bar is behind your head.
- Hold the low position for a moment, then reverse the movement back to the starting position, focusing on the triceps.
3. Overhead Press
The dumbbell bench press is a compound exercise, not limited to the triceps. But rest assured, if you perform this movement correctly, your triceps will be used to a great extent. In fact, the bench press is one of the best exercises for improving strength throughout the upper body, including the shoulders, chest, and triceps. It also develops coordination and the ability to balance heavy loads overhead.
- Grasp the barbell with a shoulder-width, top-hand grip. Lower the bar, place your wrists directly above your elbows and stabilize your elbows by rolling them to the side. Maintain a distance slightly greater than shoulder-width apart from your feet.
- Position the bar over your midfoot and head slightly behind you to engage your core and glutes. Push the bar up over your head until your elbows lock.
- Return to the starting position in a reverse motion.
4. Close Grip Bench Press
Although the classic bench press is also featured, the close-grip bench press deserves its own place on this list. By bringing the arms a little closer together than in the traditional bench press, the focus is on the triceps rather than the pectoral muscles. This allows for a very large load to be placed on the bar, making it one of the most useful and effective exercises for the triceps.
- Lie on a flat bench, place the barbell on top, and grip the bar with your hands shoulder-width or slightly narrower. If you are too narrow, you sacrifice stability.
- With the help of your muscles, bring your shoulder blades back and stabilize them. Untie the bar and lower it to your chest. Do not extend your elbows, but keep them in line with your torso.
- The bar should lightly touch your chest. This is your cue to explosively push the bar up until you return to the starting position.
5. Bench Press
The dumbbell bench press is the most popular exercise and by far the best for strengthening the upper body. It can be expected to significantly develop the shoulders, chest, arms, forearms, and triceps. However, if done correctly, the bench press can use all the major muscle groups of the body. The normal bench press is considered better than the closed triceps press is that the normal bench press is more stable and allows you to use more weight.
- Lie on a flat bench and scrunch your shoulder blades together. You can imagine what it would be like to try to put a pen between them. Make sure your feet are firmly on the floor, then arch your back, making sure to touch the bench with your hips and shoulders.
- As with the close-grip version, engage your torso, uncoil the bar, and bring it toward your chest.
- Explosively push up until your elbows lock out.
6. Floor Press
Bench presses are essentially performed on the floor. In addition, a close grip is used to work the triceps more effectively. The main difference is that the lower body is not used as much to push the weight up and the range of motion is smaller.
This smaller range of motion is ideal for people with shoulder problems or injuries and also allows for a more focused workout of the triceps. Starting dead center on the floor, the triceps are pushed to their limits to move the bar.
- Adjust the power rack posts so that the bar on the posts is within reach. Lie on the floor of the power rack and reach for the loaded bar.
- Grasp the bar with the grip width you plan to use. This can be a conventional grip or a close grip for better triceps work.
- Unhook the bar and bring it up to your chest before raising it.
7. JM Press
The JM press is not a very popular movement, so if you’ve seen it before, you may not realize at first glance that it is different from the classic bench press The JM press is an intermediate training between the tight grip bench press and the skull crusher. Mix these two great triceps builders into one and you get a deadlift that can be heavier than the Skull Crusher and has the same effect as the close-grip bench press.
- Again, lie on a flat bench and grip the bar shoulder-width apart. Release the bar and fully extend your arms upward, keeping your elbows close to your body.
- Slowly begin to lower the bar, but instead of lowering it to your chest, aim for between your upper chest and chin. The throat is the target area.
- Continue until your biceps touch your upper arms. Then, explosively push the bar up. This movement is different from the classic bench press, where the bar is pushed up in an arc.
8. Plank Pressing
A simple device can be added to the bench press to emphasize one muscle group over another. A simple wooden block or board is this device. Placing the wooden block against the chest can limit the range of motion of the bench press because the bar will not lower any further. Just as the floor press limits range of motion, varying the height of the bar allows for specialized training of specific muscle groups.
In our case, it is the triceps. To further smoke the triceps, you can use the close grip method. Since the range of motion is very narrow, you can perform this exercise with more weight. However, it is a good idea to have someone accompany you to this exercise. To incorporate, simply place two to four planks on your chest and bench press as you normally would.
9. Triceps Kickback
The triceps kickback is a relatively well-known triceps lift with dumbbells, but you don’t see it performed with a barbell very often. The dumbbell variation is old and requires holding one dumbbell behind you instead of two, which drastically reduces your range of motion.
There are also two versions of the dumbbell kickback. In the standing version, the elbow movement is greater and the long head of the triceps is worked. In the elbow version, the shoulders and elbows are extended and the triceps are more fully engaged.
Here is how to do the bent-over dumbbell kickback.
- Stand with the barbell behind you at shoulder width. Palms should be facing outward. Pull your shoulders back and bend forward until your torso is nearly parallel to the floor. Your back will be slightly rounded, but do not round your hips.
- In the starting position, elbows should be bent at about 90 degrees. Extend your arms and push the dumbbells back to begin the movement. Pause at the top and slowly invert.
10. Triceps Extension With Incline Dumbbells
Another triceps extension to complete our list of best dumbbell workouts, the dumbbell triceps extension is exactly what it sounds like. This variation of the extension, which is great for training the triceps, adds a slight incline to the upright position of the traditional lift. This incline effectively increases the range of motion. This increased range of motion allows for better stretching at the bottom of the movement.
- Set the bench at approximately 25-35 degrees with the weight of your choice.
- Lie with your back against the bench. Explosively lift the dumbbells until you lock your elbows. Pause at the top of the movement, then slowly bend your elbows to lower the barbell to your shoulders.
- Continue until your forearms are nearly parallel to the floor. Return to the starting position.
Proper Use Of The Tricep Bar
Unlike straight bars and EZ bars, the Triceps bar can be used for only a handful of exercises. For example, the Triceps bar is great for curls and extensions, but not for rows or bench presses.
To learn how to use the Triceps bar properly, follow these steps
- Load a moderate weight on each side of the Triceps bar.
- Attach a barbell collar to the Tricep bar to prevent the weight plates from slipping off.
- Firmly grip the handle of the Tricep bar. If the bar has more than one handle, choose the grip you are most comfortable with.
- Perform curls, extensions, and front raises standing, and extensions and bench presses lying down.
- Perform the exercises with good form and try to leave 1-2 reps per set.
- After completing one set, place the Tricep bar gently on the floor.
Advantages Of The Tricep Bar
Compared to other types of bars (see Tricep Bar vs. EZ Curl), the Tricep Bar/Hammer Curl has unique advantages that will definitely improve your workout.
It Allows You To Keep Your Wrists In A Neutral Position
If I had a dollar for every time a lifter complained of wrist pain, I would be retired and would not be writing this article. The main cause of wrist pain and joint discomfort is often the motion of pronating the hand.
The hammer curl bar does not completely solve this problem, but it can help reduce wrist strain by placing the wrists in a neutral position.
Ideal For Supersets
Supersets speed up the workout and make it more intense. Super setting close areas of the body together, such as the biceps and triceps, also provides a muscle pump that makes the skin break. This is why, for example, performing hammer curls after head extensions is so effective.
Performing front raises after arm exercises make the above combination into three sets even more effective. Also, performing bench presses after prone triceps extensions can provide a significant stimulus to the triceps muscles, leading to failure.
Relatively Affordable
High-quality Olympic bars are not cheap. Hammer curl bars, on the other hand, are quite affordable these days and are accessible to many people training at home.
If you are looking for more variety in your training, you can get a good quality tricep bar for the equivalent of a month’s membership fee at a gym.
Best Triceps Bar Exercises | Infographics
Top 3 Exercises with Triceps Bar | Video Explanation
FAQs
Are triceps bars good?
Of course. A tricep bar is a very useful item in the home gym. It is not a replacement for barbells or dumbbells, but it does allow you to work your muscles in a variety of ways. The handles on the triceps bar are quite different from those on a regular bar, allowing you to perform regular exercises such as bench presses with a neutral grip. This has the added benefit of challenging the body in ways it is not accustomed to. Plus, this bar is just a lot of fun to use to shake up your workout routine.
Can I use the Tricep bar for curls?
Yes, in fact, another name for this bar is the hammer curl bar. Normally hammer curls can only be done with dumbbells because they are done with a “neutral” grip with the thumbs pointing outward. It is the Triceps bar that makes the hammer curl possible. It is one of the best exercises you can do with this bar!
You can also do curls using the sides of the bar (connected to the handles) as handles, although it is a bit unstable due to the weight distribution of the bar.
What other exercises can I do with the Tricep bar?
Don’t let the name fool you. This bar can be used for many other exercises besides triceps. Here are some of the best exercises to do on the Tricep bar (not an all-inclusive list)
- Hammer curls
- Overhead Press
- Narrow Grip Bench Press
- Forward Bent Over Row
- Front Raise
Is the triceps bar worth it?
The triceps bar is a more efficient and comfortable way to work the triceps because of the neutral handle, but it offers fewer exercise options than the EZ curl bar. Of course, a triceps bar is always a good option.
What muscles does the triceps bar work?
As the name suggests, the triceps bar is slightly better for triceps development because it puts the elbows and wrists in a neutral position, making overhead extensions much less painful for many people.
What is the number one exercise to train the triceps?
Push-ups
This is the most popular triceps workout in the world. Almost every trainer in every gym performs this movement. You hold a rope, bar, or handle and straighten your arms until they lock. Simple and effective.
Which Bar Is Best For The Triceps?
There are many exercises that can be effective for targeting the triceps muscles, including various types of bar exercises. Here are three common bar exercises that can be effective for working the triceps:
- Close-grip bench press: This exercise involves using a barbell and performing a bench press with a grip that is narrower than shoulder-width. By keeping the hands closer together, this exercise places more emphasis on the triceps muscles.
- Skull crushers (lying triceps extensions): This exercise involves lying on a bench and using a barbell to perform an extension movement that lowers the bar towards the forehead and then lifts it back up. This exercise is particularly effective at isolating the triceps muscles.
- Triceps pushdowns: This exercise involves using a cable machine and a bar attachment to perform a pushdown motion with the arms. This exercise targets the lateral head of the triceps muscle, which is important for overall triceps development.
It’s important to note that the best exercise for you will depend on your individual goals and preferences, as well as your level of fitness and any injuries or limitations you may have. It’s always a good idea to consult with a certified personal trainer or physical therapist to help you choose the most effective exercises for your needs.
How Do You Hit Your Triceps With A Bar?
There are several effective exercises that you can use to hit your triceps with a bar. Here are some examples:
- Close-grip bench press: This exercise involves using a barbell and performing a bench press with a grip that is narrower than shoulder-width. By keeping the hands closer together, this exercise places more emphasis on the triceps muscles.
To perform a close-grip bench press:
- Lie flat on a bench with your feet on the ground.
- Take a narrow grip on the barbell with your hands closer together than your shoulder width.
- Lower the bar to your chest while keeping your elbows tucked in close to your body.
- Push the bar back up to the starting position, squeezing your triceps at the top of the movement.
- Repeat for the desired number of repetitions.
- Skull crushers (lying triceps extensions): This exercise involves lying on a bench and using a barbell to perform an extension movement that lowers the bar towards the forehead and then lifts it back up. This exercise is particularly effective at isolating the triceps muscles.
To perform skull crushers:
- Lie flat on a bench with your feet on the ground.
- Hold the barbell with an overhand grip, hands shoulder-width apart.
- Extend your arms straight up towards the ceiling.
- Slowly lower the bar down towards your forehead, keeping your elbows stationary and your upper arms perpendicular to the floor.
- Pause when the bar is just above your forehead and then lift it back up to the starting position, squeezing your triceps at the top of the movement.
- Repeat for the desired number of repetitions.
- Triceps pushdowns: This exercise involves using a cable machine and a bar attachment to perform a pushdown motion with the arms. This exercise targets the lateral head of the triceps muscle, which is important for overall triceps development.
To perform triceps pushdowns:
- Stand facing a cable machine with a straight bar attachment.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows tucked in close to your sides and your upper arms stationary.
- Push the bar down towards the floor until your arms are fully extended.
- Pause briefly and then slowly release the bar back to the starting position, keeping your elbows stationary and your upper arms perpendicular to the floor.
- Repeat for the desired number of repetitions.
Remember to use proper form and start with lighter weights before progressing to heavier loads. It’s also important to give your triceps enough rest between workouts to allow for recovery and muscle growth.
What Tricep Exercise Is Most Effective?
There are several effective triceps exercises, and the most effective one for you will depend on your individual goals and preferences. However, here are three of the most effective exercises for targeting the triceps:
- Close-grip bench press: This exercise is similar to a regular bench press but with a narrower grip. It targets the triceps muscles more effectively than a regular bench press. By keeping the hands closer together, this exercise places more emphasis on the triceps muscles.
- Dips: Dips are an excellent exercise for working the triceps, as well as the chest and shoulders. They can be performed with a dip station or parallel bars, and involve lowering and raising the body while supporting yourself on your hands.
- Triceps pushdowns: This exercise targets the lateral head of the triceps muscle, which is important for overall triceps development. It involves using a cable machine and a bar attachment to perform a pushdown motion with the arms.
It’s important to vary your triceps exercises and incorporate a range of different movements to ensure that you are targeting all three heads of the triceps muscle. Additionally, it’s essential to use proper form and start with lighter weights before progressing to heavier loads to prevent injury and maximize muscle growth. It’s always a good idea to consult with a certified personal trainer or physical therapist to help you choose the most effective exercises for your needs.
How Do You Hit All 3 Muscles In Your Tricep?
To hit all three muscles in your triceps, it’s important to include exercises that target each of the heads of the triceps. Here are some effective exercises for hitting all three triceps heads:
- Close-grip bench press: This exercise targets the medial head of the triceps, which is the largest of the three heads. By keeping the hands closer together, this exercise places more emphasis on the medial head.
- Skull crushers (lying triceps extensions): This exercise targets the long head of the triceps, which is the outermost head of the triceps. By lowering the bar towards the forehead, you place more emphasis on the long head.
- Triceps pushdowns: This exercise targets the lateral head of the triceps, which is the smallest of the three heads. By performing pushdowns with a straight bar attachment, you place more emphasis on the lateral head.
In addition to these exercises, there are many other effective triceps exercises that can target all three heads of the muscle. Some examples include:
- Overhead triceps extensions
- Dips (with a forward lean)
- Close-grip push-ups
Remember to vary your exercises, use proper form, and start with lighter weights before progressing to heavier loads. It’s also important to give your triceps enough rest between workouts to allow for recovery and muscle growth. If you’re unsure which exercises to include in your workout routine, it’s always a good idea to consult with a certified personal trainer or physical therapist to help you choose the most effective exercises for your needs.
Is The Ez Bar Good For The Triceps?
Yes, the EZ bar is a good tool for targeting the triceps. The EZ bar is a curved barbell with angled grips that can help to reduce stress on the wrists and elbows when performing certain exercises. The shape of the bar allows for a more comfortable grip and can also help to isolate the triceps muscles more effectively.
Some exercises that can be performed with the EZ bar to target the triceps include:
- EZ bar skull crushers: This exercise involves lying on a bench and using an EZ bar to perform an extension movement that lowers the bar towards the forehead and then lifts it back up. This exercise is particularly effective at isolating the triceps muscles.
- EZ bar close-grip bench press: This exercise is similar to a regular close-grip bench press, but with an EZ bar instead of a straight barbell. By keeping the hands closer together and using the EZ bar, this exercise places more emphasis on the triceps muscles.
- EZ bar triceps extensions: This exercise involves standing or sitting and using an EZ bar to perform an extension movement that lowers the bar behind the head and then lifts it back up. This exercise targets the triceps muscles and can also engage the shoulders and upper back muscles.
Overall, the EZ bar is a versatile tool that can be used for a variety of exercises, including those that target the triceps muscles. As with any exercise, it’s important to use proper form and start with lighter weights before progressing to heavier loads. It’s also important to vary your exercises and give your triceps enough rest between workouts to allow for recovery and muscle growth.
Are Tricep Bars Effective?
Yes, tricep bars, also known as V-bars or parallel bars, are an effective tool for targeting the triceps muscles. Tricep bars typically have a V-shape with angled grips that allow for a neutral wrist position, which can reduce stress on the wrists and elbows when performing exercises.
Tricep bars can be used for a variety of exercises that target the triceps, including:
- Tricep pushdowns: This exercise involves standing in front of a cable machine with the V-bar attachment and pushing the bar down towards the thighs while keeping the elbows close to the body. This exercise targets the lateral head of the triceps.
- Close-grip bench press: This exercise involves lying on a bench and using a tricep bar instead of a straight barbell to perform a bench press with a closer grip. This exercise targets the medial head of the triceps.
- Tricep dips: This exercise involves using parallel bars to support the body weight while lowering and raising the body by bending and straightening the arms. This exercise targets all three heads of the triceps.
In addition to these exercises, tricep bars can also be used for other tricep exercises, such as tricep extensions, overhead tricep presses, and tricep kickbacks.
Overall, tricep bars are an effective tool for targeting the tricep muscles and can be a good alternative to using a straight barbell or dumbbell. As with any exercise, it’s important to use proper form, start with lighter weights before progressing to heavier loads, and vary your exercises to ensure that you are targeting all three heads of the triceps muscle. It’s also important to give your triceps enough rest between workouts to allow for recovery and muscle growth.
How Do I Get Explosive Triceps?
To get explosive triceps, you’ll want to focus on exercises that increase power and explosiveness in the muscles. Here are some tips:
- Incorporate plyometric exercises, such as explosive push-ups, clap push-ups, and medicine ball throws, into your workout routine.
- Use heavy weights with low reps to build strength and power in the triceps muscles.
- Focus on explosive movements during your workouts, such as quick bursts of energy during the extension phase of exercises like tricep pushdowns and tricep dips.
- Use resistance bands or chains to add resistance and increase explosiveness during your exercises.
- Make sure to include proper warm-up and cool-down routines to prevent injury and maximize your workout.
How To Build Triceps Fast?
To build triceps fast, you’ll want to focus on exercises that target all three heads of the triceps muscles and incorporate progressive overload into your workout routine. Here are some tips:
- Incorporate compound exercises that target the triceps, such as close-grip bench press, dips, and overhead tricep extensions.
- Use heavy weights with low reps to build strength and muscle mass in the triceps.
- Incorporate isolation exercises that specifically target each head of the triceps, such as skull crushers for the long head, close-grip push-ups for the medial head, and tricep pushdowns for the lateral head.
- Increase the weight and/or reps gradually over time to provide progressive overload to the triceps muscles.
- Make sure to include adequate rest and recovery time between workouts to allow for muscle growth and repair.
How Heavy Is A Tricep Bar?
The weight of a tricep bar can vary depending on the specific type and manufacturer of the bar. Most tricep bars weigh between 15 and 25 pounds, although some may be lighter or heavier. It’s important to check the weight of the specific tricep bar you are using before adding additional weights, as this can affect the overall weight of the exercise. It’s also important to use proper form and start with lighter weights before progressing to heavier loads, to prevent injury and ensure that you are targeting the triceps muscles effectively.
Is 2 Tricep Exercises Enough?
The number of tricep exercises you need will depend on several factors, including your fitness goals, workout routine, and level of experience. In general, performing two tricep exercises in a workout can be enough to effectively target the triceps muscles and promote muscle growth, especially if you are using compound exercises that target multiple heads of the triceps.
However, it’s important to note that the effectiveness of your workout routine is not solely determined by the number of exercises you perform. Other factors, such as exercise selection, weight and rep range, frequency of training, and proper form, can all play a role in achieving your desired results.
If you are a beginner or new to strength training, starting with two tricep exercises per workout can be a good place to start. As you progress and become more experienced, you may want to consider adding additional exercises or increasing the weight and/or reps of your current exercises to continue challenging your triceps muscles and promoting growth.
Ultimately, the number of tricep exercises you need will depend on your individual goals and needs. It’s important to listen to your body, monitor your progress, and make adjustments to your workout routine as needed to ensure that you are getting the most out of your training.
What Is The Hardest Tricep Workout?
The hardest tricep workout will vary depending on your fitness level and goals, but here is an example of a challenging tricep workout:
- Close-grip bench press: 4 sets of 6-8 reps
- Weighted dips: 4 sets of 8-10 reps
- Overhead tricep extensions: 4 sets of 10-12 reps
- Skull crushers: 3 sets of 12-15 reps
- Tricep pushdowns: 3 sets of 15-20 reps
This workout focuses on heavy compound exercises, such as the close-grip bench press and weighted dips, to target all three heads of the triceps muscles. The overhead tricep extensions and skull crushers target the long head of the triceps, while the tricep pushdowns focus on the lateral head.
To make this workout even more challenging, you can incorporate techniques such as drop sets, rest-pause sets, or supersets. It’s important to use proper form and start with lighter weights before progressing to heavier loads, to prevent injury and ensure that you are targeting the triceps muscles effectively. As with any workout, it’s important to listen to your body and make adjustments as needed to ensure that you are training safely and effectively.
Can I Hit Triceps Everyday?
While it’s possible to hit your triceps every day, it’s generally not recommended. Your muscles need time to recover and repair themselves after a workout, and training the same muscle group every day can lead to overtraining and increased risk of injury.
Most fitness experts recommend that you allow at least 48 hours of rest between triceps workouts to allow for proper recovery and muscle growth. This means that you should aim to train your triceps 2-3 times per week, depending on your workout routine and fitness goals.
It’s also important to vary your triceps workouts and incorporate different exercises and rep ranges to prevent boredom, stimulate muscle growth, and avoid overuse injuries. Make sure to listen to your body and adjust your training schedule and intensity as needed to avoid injury and achieve the best results.
Are 3 Sets Enough For Triceps?
Whether or not 3 sets are enough for triceps will depend on several factors, including your fitness level, goals, and training program. For beginners or those just starting out with strength training, 3 sets of tricep exercises may be sufficient to promote muscle growth and strength gains.
However, as you become more experienced and your muscles adapt to the training stimulus, you may need to increase the volume of your triceps workouts to continue seeing progress. This could involve increasing the number of sets, reps, or weights lifted, or incorporating different exercises to target the triceps muscles in different ways.
It’s important to note that the effectiveness of your workout routine is not solely determined by the number of sets you perform. Other factors, such as exercise selection, intensity, and frequency of training, can all play a role in achieving your desired results.
Ultimately, the optimal number of sets for triceps will depend on your individual needs and goals, and it’s important to listen to your body and make adjustments as needed to ensure that you are getting the most out of your training. Consulting with a certified personal trainer or fitness professional can also be helpful in designing a workout program that is tailored to your specific needs and goals.
Do Tricep Kickbacks Work All 3 Heads?
Tricep kickbacks primarily target the lateral head of the triceps, which is the outermost head of the muscle. While kickbacks can be effective for targeting this particular area, they may not fully engage the other two heads of the triceps muscles.
What Are 4 Exercises For Triceps?
Here are four exercises for the triceps that target all three heads of the muscle:
- Close-grip bench press: This exercise targets all three heads of the triceps muscles, but places extra emphasis on the medial and lateral heads. To perform, lie down on a bench and grip the barbell with your hands close together. Lower the weight to your chest and press it back up, focusing on contracting your triceps muscles.
- Dips: Dips are a compound exercise that targets the triceps, chest, and shoulders. To perform, start in a dip station with your arms fully extended, then lower your body until your arms are at a 90-degree angle. Press back up, focusing on contracting your triceps muscles.
- Overhead tricep extensions: This exercise targets the long head of the tricep muscles. To perform, hold a dumbbell or barbell overhead with your arms fully extended, then lower the weight behind your head and extend your arms back up.
- Tricep pushdowns: This exercise targets the lateral head of the triceps muscles. To perform, attach a rope or bar to a cable machine and stand facing it. Grip the rope or bar with an overhand grip and push it down towards the ground, focusing on contracting your triceps muscles.
Incorporating these exercises into your workout routine can help ensure that you are targeting all three heads of the triceps muscles for maximum muscle growth and strength gains.
Conclusion
Barre exercises for the triceps are easy to perform and very gentle on the joints. So I highly recommend incorporating these movements into your workout.
The tricep bar is a particularly effective exercise for strengthening the arms and shoulders and can improve your physique if trained correctly.
In my opinion, hammer curl bar exercises should be done after the main exercises (squats, bench press, rows, shoulder press, etc.) as they are mainly isolation exercises and are usually done at the end of a session.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here