Barbell · Triceps
There are 3 barbell exercises for the triceps here: 1 compound movement and 2 isolation exercises, beginner to intermediate level. Good places to start: Close Grip Bench Press and Skull Crusher. By level: 2 beginner and 1 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The triceps brachii has three heads: long, lateral and medial. All three straighten the elbow. The long head also crosses the shoulder joint, so it is stretched most when your arm is overhead or behind your body, as in overhead extensions and skull crushers.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Combine one compound option (close-grip press, dips or diamond push-ups) with one extension that works the arm overhead or behind the body and one pushdown. Bench and floor dips are the easiest bodyweight starting points.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner isolation barbell exercise for the triceps.
Intermediate isolation barbell exercise for the triceps.
Free GymStreak calculators that go with triceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
