Barbell tricep workouts

Using various apparatus for both your biceps and triceps exercises will enable you to get a well rounded workout without getting bored by the same old routine. If you are tired of dumbbells, you can use barbells.

The next biceps-triceps workout will use the barbell to get the workout you are looking for to develop your upper arms.

Lying Triceps Extension

This exercise will work your entire triceps muscles. You will need a flat bench for this exercise. You will want to grab the barbell about shoulder width apart with your palms facing up. Hold the barbell over your chest.

You want to keep your upper arms still and avoid unwanted movement. Bend your elbows in an arc and lower the barbell until it touches your forehead. Return it very slowly until the barbell is once again over your chest. Do three sets of fifteen repetitions.

Make sure your elbows stay in and do not move away from your body. Do not drop the barbell toward your forehead by keeping good control of it at all times. You want to do a complete movement. Don’t cheat! You want the barbell to go from over your chest to your forehead in a fluid, slow motion. Also, do not hold your breath but just breathe regularly for the triceps exercise.

Incline Barbell Triceps Extension

You will use an incline or decline bench for this exercise. These benches will be able to isolate the triceps muscles very well. You will want to lie on the bench with the barbell in your hands. Palms will be facing up with about a half a foot between the hands. Lie back on the incline bench and extend your arms straight up from your shoulders.

Make sure you keep your upper arms still and then slowly bend your arms and lower the barbell to the rear of your head until the barbell handle touches a point behind your head. Very slowly bring the barbell back to the starting point.

If you decide to use a decline bench, you will position yourself with your head near the floor. The barbell will start out by your forehead and you will move it forward until it is directly in front of your chest. Return to start. Do three sets of fifteen reps.

Barbell Triceps Kickbacks

This is similar to the above exercise but you will keep your arms straight instead of bending them. You will grab the barbell about a shoulder width apart. Lie die on a flat bench with your feet on the floor. The barbell should be on your chest with your arms bent.

Push the barbell straight over your head, parallel to the floor. The movement is complete when your arms are straight over your head. Flex your muscles and then slowly bring the barbell back to the starting position. Do three sets of fifteen repetitions.

If you find that this biceps-triceps exercise is too intense and you cannot do the exercise correctly, either reduce the sets or lessen the weight for this exercise.

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