Barbell triceps exercises can build pressing strength and arm size when they are loaded appropriately. Many triceps movements put stress on the elbows, so start light and use a range that feels controlled.
1. Barbell Skull Crusher
Lie on a bench and lower the bar toward your forehead or slightly behind your head. Extend your elbows to return. Use a light load and keep the elbows steady.
2. Close-Grip Bench Press
Use a grip slightly narrower than your normal bench press. Lower under control and press back up without flaring your elbows aggressively.
3. Barbell Floor Press
Lie on the floor and press from a dead stop when your upper arms touch down. The floor limits the bottom range.
4. Barbell Bent-Over Kickback
This movement can be awkward with a barbell. Use a light load and control the range. Dumbbells or cables may feel better for many people.
5. Close-Grip Landmine Press
Hold the end of a landmine bar with both hands and press at an angle. Keep your torso braced.
6. JM Press
The JM press blends a close-grip press and triceps extension. It is technical, so learn it with an empty bar or very light load.
7. Bodyweight Skull Crusher
Use a bar set in a rack. Keep your body straight and bend at the elbows, then press back out. Raise the bar to make the movement easier.
Programming Tips
Pick 2 or 3 triceps exercises per session. Start with 2 to 3 sets of 8 to 12 controlled reps. If your elbows ache, reduce load, reduce range, or choose a different movement.