You can effectively target your triceps using a barbell through exercises that emphasize extending the elbow against resistance. The key is to maintain a controlled movement and focus on squeezing the tricep muscles at the peak of the contraction.
Effective Barbell Triceps Exercises
Here are a few barbell exercises for triceps, referencing information from the provided YouTube video about barbell triceps workouts:
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Close-Grip Bench Press: This exercise works all three heads of the triceps.
- Grip the barbell with your hands slightly closer than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in.
- Push the barbell back up to the starting position, extending your arms fully and squeezing your triceps as you do so.
- As the video points out, focus on "slow and controlled fully extended at the top" and "squeeze those triceps".
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Barbell Skullcrushers (Lying Triceps Extensions): This exercise effectively isolates the triceps.
- Lie on a flat bench with your feet flat on the floor.
- Hold the barbell over your chest with your arms fully extended.
- Keeping your upper arms still, lower the barbell towards your forehead by bending your elbows.
- Extend your arms back to the starting position.
- The video emphasizes that you should "stay engaged, mindfully engaged, think about that squeeze".
Form Tips for Barbell Triceps Exercises
| Tip | Description |
|---|---|
| Controlled Movement | Avoid jerking or using momentum; focus on smooth, deliberate movements. |
| Full Extension | Extend your arms fully at the top of each rep to maximize triceps contraction. |
| Mind-Muscle Connection | Concentrate on feeling the triceps muscles working during each repetition. The reference mentions to be "mindfully engaged". |
| Proper Grip | Use a grip that feels comfortable and secure, maintaining wrist stability. |
| Elbow Position | Keep elbows tucked in during exercises like the close-grip bench press to emphasize the triceps. |
Additional Considerations
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints.
- Progressive Overload: Increase the weight gradually as you become stronger.
- Proper Weight: Select a weight that challenges you, but allows you to maintain good form.
By incorporating these exercises and tips into your workout, you can effectively build strength and size in your triceps using a barbell.
