Best Barbell Tricep Exercises for Strength & Size
Let me guess—you want bigger, stronger triceps? The kind that make your arms pop and help you hit new personal bests in the gym, right?
Well, good news—I’ve got the best barbell tricep exercises that’ll target all three heads of your triceps and seriously increase your arm size. Whether you’re a beginner or an experienced lifter, these exercises will take your triceps from good to enormous. I’ll also show you some alternatives you can do without equipment, so no excuses, even if you’re training at home or in a park. Let’s dive in.
Why Your Triceps Matter
Your triceps are responsible for a huge portion of your arm strength, making them crucial for pressing movements like bench press or even overhead press. They make up about two-thirds of your arm’s total muscle mass. If you want big arms, you need to be training your triceps with the right exercises.
And no, dumbbells and bodyweight exercises are great, but if you want serious size, barbells are going to get you there faster. Why? The added resistance and variety help to maximize growth through increased load, stability, and control.
Targeting Each Tricep Head
Top Barbell Tricep Exercises You Need to Try
1. Close-Grip Barbell Bench Press
This is a compound exercise that not only builds chest strength but also targets the triceps in a way that tricep pushdowns can’t. The key is keeping your hands closer together (about shoulder-width apart) while pressing. This shifts the emphasis to your triceps, making it a fantastic strength builder.
- How to perform it:
Lay flat on the bench and grasp the barbell with a narrow grip. Lower the bar to your chest and press back up, keeping your elbows tucked in. - Why it works:
The narrow grip focuses on your triceps, while still involving your chest and shoulders. Plus, more weight = more growth.
2. Barbell Tricep Extensions (Lying Tricep Extensions)
This is the classic tricep isolation exercise. It hits the long head of your triceps hard, which is what gives your arms that impressive horseshoe shape.
- How to perform it:
Lie on a bench and hold the barbell overhead with straight arms. Bend at the elbows and lower the bar toward your forehead, then extend back to the start position. - Why it works:
It isolates your triceps with minimal shoulder involvement, giving you that intense tricep burn.
3. Overhead Barbell Tricep Extension
If you want to add some variation and engage the long head more, the overhead extension is a game-changer. Not only does it target the triceps, but it also engages your core for stability.
- How to perform it:
Stand with feet shoulder-width apart, holding a barbell overhead with both hands. Slowly lower the bar behind your head and extend it back up. - Why it works:
The overhead motion lengthens the tricep, hitting parts of the muscle that are often neglected. It’s also great for adding more range of motion.
4. Barbell Skull Crushers (AKA Lying Tricep Extensions)
This one is another classic—and for good reason. Skull crushers are great for isolating the triceps while allowing you to lift heavier loads than with dumbbells. You’ll feel your triceps working on every rep.
- How to perform it:
Lie on a flat bench, holding a barbell with an overhand grip. Lower the bar to your forehead, keeping your elbows stationary. Press the bar back up. - Why it works:
It’s a pure isolation move, so it helps build serious tricep size when done with heavier loads.
5. Barbell Dips (Weighted Dips)
Dips are one of the most effective tricep exercises, but when you add weight, you increase the intensity. Whether you’re using a dip station at the gym or adding a dumbbell between your feet, this compound movement hits the triceps hard.
- How to perform it:
On a dip station, grasp the handles, lower your body until your upper arms are parallel to the ground, and push back up. Add weight using a dip belt for extra resistance. - Why it works:
The bodyweight version is great for building endurance, but adding extra load turns this into a tricep powerhouse.
Barbell Tricep Routine for Strength & Size
Want to build your triceps fast? Here’s a quick routine you can use:
- Close-Grip Barbell Bench Press – 4 sets of 6-8 reps
- Lying Barbell Tricep Extensions – 3 sets of 10-12 reps
- Overhead Barbell Tricep Extensions – 3 sets of 8-10 reps
- Weighted Dips – 3 sets of 8-10 reps
This routine hits your triceps from all angles, ensuring that both strength and size are built over time. Stick with it for 6-8 weeks, then switch it up to avoid plateaus.
Q&A: Everything You Need to Know About Triceps Training
Q: Can I train triceps every day?
A: Not necessarily. While triceps are a smaller muscle group, they still need recovery time. Aim to train them 2-3 times per week. Overtraining can lead to fatigue and injury.
Q: Can I do these exercises without a bench?
A: Absolutely. For exercises like the overhead extension or skull crushers, you can perform them standing or lying on the floor. For weighted dips, use a sturdy surface like a park bench or dip station.
Q: Do bodyweight exercises like pushups work my triceps?
A: Yes, bodyweight exercises like diamond pushups and tricep pushups are great for targeting the triceps, but if you want to increase strength and size, you’ll need to add weight with exercises like the ones above.
Q: How long until I see results?
A: You can start seeing results in as little as 4-6 weeks if you’re consistent with your training and nutrition. Progressive overload (increasing weight) is key to stimulating muscle growth.
Q: Should I use a barbell or dumbbells for triceps exercises?
A: Both are effective, but barbells allow you to lift heavier weights and target the triceps with more stability, especially for compound movements. If you want variation, try dumbbells or bodyweight exercises on alternate days.
Final Thoughts: Build Bigger, Stronger Triceps Fast
There you have it—the best barbell tricep exercises for getting stronger, building size, and developing impressive arms. Stick to these exercises, progress over time, and make sure to eat enough protein to fuel your muscle growth.
Now, if you want to get serious about your tricep training, it’s time to ditch the excuses, grab a barbell, and get to work. No more shortcuts—just results. Let’s go! 👊