Tricep Exercises

Barbell Triceps Extension

Tricep Exercises

Start: Grab the barbell with a full, overhand grip that’s just narrower than shoulder width. Lie on a bench holding the bar over your eyes with straight arms. Your upper arms aren’t perpendicular to your torso in this position, but this angle makes the exercise harder for your triceps and easier on your elbows.

Finish: Bend at your elbows as you lower the bar until it almost touches your head. Pause, then lift it back to the starting position. Keep your upper arms in the same position throughout the exercise.

illustration of lying triceps extensions with a barbell

Lying Triceps Extension with EZ-Curl Bar

Tricep Exercises

Start: Grab an EZ-curl bar with a full, overhand grip that’s just narrower than shoulder width. Lie on a bench holding the bar over your eyes with straight arms. Your upper arms aren’t perpendicular to your torso in this position, but this angle makes the exercise harder for your triceps and easier on your elbows.

Swiss-Ball Lying Triceps Extension with EZ-Curl Bar

Tricep Exercises

Use an EZ-Curl bar to do triceps extensions while lying with your head, neck, and shoulder blades in contact with a ball, your lower back off the ball, your feet shoulder-width apart, your hips parallel to the floor, and your knees bent 90 degrees.

Decline Lying Triceps Extension

Tricep Exercises

Use a decline bench instead of a flat bench, to increase the demand on your triceps.

Incline Lying Triceps Extension

Tricep Exercises

If you’re trying to build triceps strength to improve your bench press, this is an interesting alternative. It feels odd at first and can be tough on your elbow, but you should feel a difference in your triceps’ size and strength after a couple of workouts.