How to Exercise the Triceps with a Barbell

The biceps and triceps are the most important muscles in the arms. Only when these two muscles are developed enough can we have strength. Compared with the biceps, the triceps are more difficult to train. In fact, we can use some equipment to achieve the effect of training, such as barbells. So, how should we use barbells to train the triceps? Let’s take a look together below.

1: How to use a barbell to exercise the triceps

1. Barbell behind-the-neck flexion and extension: A difficult exercise to train the triceps. This exercise can only be performed when the triceps and elbow joints are very strong.

2. Dumbbell flexion and extension: sculpt and separate the triceps, and exercise the triceps of the weaker arm alone

3. Barbell Lying Arm Extension: The most basic movement for training triceps, and an important movement throughout all stages of triceps training.

4. Narrow grip barbell press: Narrow bench press is a compound exercise, but it mainly exercises the triceps. It also has a good effect on the inner part of the pectoralis major and the anterior deltoid.

Other ways to train your triceps

1. To exercise the triceps, there is another rowing movement that is similar to the one for exercising the back muscles, but in this movement the upper arm does not move. The key points of the movement are: lean forward and hold the bench with one hand, use one hand to pick up the dumbbell to keep the upper arm still, and lift the forearm backward until it is in line with the upper arm.

2. The movements for training the triceps are always related to the pectoral muscles and have similar movements, but you must remember that the force points are different and the stimulated muscle groups are also different. The double-bar flexion and extension connects both the pectoral muscles and the triceps, and the movement essentials are the same as for the pectoral muscles.

Well, after reading the above introduction, I believe you already know how to use a barbell to exercise your triceps. Here I would like to remind you that if you don’t have the habit of exercising all the time, you should not go too hard when you just start exercising. Otherwise, not only will your body be unable to bear it, but it will also affect your confidence in persisting in exercising.