What are "bench triceps" exercises?

The term "bench triceps" typically refers to exercises like the Close-Grip Bench Press or Skullcrushers (Lying Triceps Extensions) performed on a weight bench, which are highly effective for building triceps strength and mass.

What muscles do bench triceps exercises target?

Bench triceps exercises primarily target all three heads of the triceps brachii (long, lateral, and medial), with the anconeus muscle assisting in elbow extension. Synergist muscles like the pectoralis major (clavicular head) and anterior deltoid are also involved, especially in the Close-Grip Bench Press.

What common mistakes should be avoided when performing bench triceps exercises?

Common mistakes include flaring elbows, using excessive weight, bouncing the bar, not completing the full range of motion, allowing shoulder movement in Skullcrushers, and wrist hyperextension. Proper form is crucial for effectiveness and safety.

How can bench triceps exercises be incorporated into a workout routine?

Bench triceps exercises can be integrated after compound pressing movements, or as primary exercises on a dedicated arm day, using rep/set schemes tailored for hypertrophy (8-12 reps), strength (4-6 reps), or endurance (15+ reps).

What are the key safety considerations for bench triceps exercises?

Safety considerations include always using a spotter for heavier Close-Grip Bench Press, performing a thorough warm-up, listening to your body for pain, prioritizing proper form over heavy weight, and ensuring all equipment is stable and secure.

How to do bench triceps safely and effectively?

How to Do Bench Triceps?

The term "bench triceps" typically refers to exercises performed on a weight bench that primarily target the triceps brachii, most commonly the Close-Grip Bench Press or Skullcrushers (Lying Triceps Extensions), both highly effective for building triceps strength and mass.

Understanding the Bench Triceps Exercise

While not a formal exercise name itself, "bench triceps" broadly encompasses exercises leveraging a weight bench to isolate and develop the triceps brachii muscle. The triceps brachii, comprised of three heads (long, lateral, and medial), is crucial for elbow extension and plays a significant role in all pushing movements. Incorporating bench-based triceps exercises allows for stable support, enabling focused muscle activation and the use of heavier loads compared to standing or unsupported variations.

Primary Muscles Targeted:

Triceps Brachii: All three heads (long, lateral, medial) are engaged, with specific emphasis depending on the exercise variation.
Anconeus: A small muscle assisting in elbow extension.

Synergist Muscles (Assisting):

Pectoralis Major (Clavicular Head): Particularly in the Close-Grip Bench Press.
Anterior Deltoid: Also involved in the Close-Grip Bench Press.

Benefits of Bench Triceps Exercises:

Increased Triceps Strength and Hypertrophy: Direct targeting leads to significant gains in muscle size and force production.
Improved Pressing Power: Stronger triceps directly translate to better performance in compound exercises like the standard bench press, overhead press, and push-ups.
Enhanced Elbow Joint Stability: Strengthening the muscles around the elbow contributes to overall joint health and injury prevention.
Versatility: Can be performed with barbells, dumbbells, or even resistance bands.

Close-Grip Bench Press: Technique Breakdown

The Close-Grip Bench Press is a compound exercise that shifts emphasis from the chest to the triceps and anterior deltoids, making it a cornerstone for triceps development.

Setup:

Bench Position: Lie supine on a flat weight bench, ensuring your head, upper back, and glutes are firmly pressed against the bench. Your feet should be flat on the floor, providing a stable base.
Bar Setup: Position yourself so your eyes are directly under the barbell.
Grip Width: Grasp the barbell with a pronated (overhand) grip, hands spaced slightly narrower than shoulder-width apart. A common recommendation is to have your index fingers roughly over the smooth part of the barbell (where the knurling ends). Avoid an overly narrow grip, which can strain the wrists.
Unracking: Unrack the bar with straight arms, holding it directly over your chest with elbows locked.

Execution:

Descent (Eccentric Phase): Inhale as you slowly and controlledly lower the barbell towards your lower chest/upper abdomen. Keep your elbows tucked close to your torso throughout the movement, pointing towards your feet. This elbow tuck is crucial for triceps activation and minimizing shoulder strain.
Ascent (Concentric Phase): Once the bar lightly touches your chest (or just above it), powerfully press the bar back up to the starting position by extending your elbows. Focus on squeezing your triceps at the top of the movement. Exhale during the upward push.
Breathing: Inhale on the eccentric (lowering) phase, exhale on the concentric (lifting) phase.

Key Cues:

Elbows Tucked: Maintain a tight elbow tuck throughout the lift.
Controlled Movement: Avoid bouncing the bar off your chest.
Full Range of Motion: Lower the bar until it touches or nearly touches your chest, and fully extend your arms at the top without locking out aggressively.
Maintain Tension: Keep constant tension on the triceps.

Skullcrushers (Lying Triceps Extension) on a Bench: Technique Breakdown

Skullcrushers are an isolation exercise that provides direct, intense stimulation to the triceps, particularly the long head when performed with a full range of motion.

Setup:

Bench Position: Lie supine on a flat weight bench, ensuring your head, upper back, and glutes are firmly pressed against the bench. Feet should be flat on the floor.
Grip: Grasp a barbell (straight bar or EZ bar for wrist comfort) or dumbbells with a pronated grip, hands shoulder-width apart.
Starting Position: Extend your arms straight up, holding the weight directly over your chest, perpendicular to the floor. Your elbows should be locked.

Execution:

Descent (Eccentric Phase): Keeping your upper arms stationary and perpendicular to the floor, slowly bend only at your elbows, lowering the weight towards your forehead or slightly behind your head. Inhale during this phase.
Ascent (Concentric Phase): Once the weight is near your head, powerfully extend your elbows, using only your triceps to push the weight back up to the starting position. Your upper arms should remain static throughout the movement. Exhale during the upward push.
Breathing: Inhale on the eccentric (lowering) phase, exhale on the concentric (lifting) phase.

Key Cues:

Stationary Upper Arms: The key to isolating the triceps is to keep your upper arms (from shoulder to elbow) fixed in position. Only your forearms should move.
Control the Negative: Slowly lower the weight to maximize time under tension.
Avoid Shoulder Involvement: Do not let your shoulders move or assist in the lift.
Elbow Safety: Be mindful of your elbow joint; if you experience pain, reduce the weight or adjust your form.

Common Mistakes to Avoid

Proper form is paramount to maximize effectiveness and minimize injury risk for any triceps exercise.

Flared Elbows (Close-Grip Bench Press): Allowing elbows to flare out shifts emphasis from triceps to chest and shoulders, and can place undue stress on the shoulder joint. Keep them tucked.
Excessive Weight: Using too much weight compromises form, leading to momentum-based lifts rather than muscle activation, and significantly increases injury risk to wrists, elbows, and shoulders.
Bouncing the Bar (Close-Grip Bench Press): Using the chest as a trampoline reduces time under tension for the triceps and can cause injury. Control the descent.
Incomplete Range of Motion: Not fully extending the arms at the top or not lowering the weight sufficiently limits the muscle's full contraction and stretch, reducing effectiveness.
Shoulder Movement (Skullcrushers): If your upper arms move back and forth, you're turning it into a chest press or pullover, not isolating the triceps. Keep upper arms fixed.
Wrist Hyperextension: Ensure a strong, neutral wrist position throughout the movement, especially with barbells. An EZ bar can alleviate wrist discomfort for skullcrushers.

Integrating Bench Triceps into Your Routine

Bench triceps exercises can be effectively incorporated into various training splits.

Rep/Set Schemes:

Hypertrophy (Muscle Growth): 3-4 sets of 8-12 repetitions.
Strength: 3-5 sets of 4-6 repetitions (more applicable to Close-Grip Bench Press).
Endurance: 2-3 sets of 15+ repetitions.

Placement in Workout:

After Compound Pressing Movements: Perform Close-Grip Bench Press after your standard bench press, or Skullcrushers after any pressing exercise to further fatigue the triceps.
Dedicated Arm Day: As a primary exercise on a day focused on arm training.

Progression:

Increase Weight: Gradually lift heavier loads while maintaining strict form.
Increase Repetitions: Perform more reps within your target range.
Increase Sets: Add an extra set as you adapt.
Decrease Rest Time: Shorten rest periods between sets to increase intensity.
Improve Form: Continually refine your technique for better muscle activation.

Safety Considerations

Spotter: For Close-Grip Bench Press, especially with heavier weights, always use a spotter to assist with unracking and re-racking, and to intervene if you fail a rep.
Warm-up: Always perform a thorough warm-up before lifting, including light cardio, dynamic stretches, and 1-2 light sets of the exercise itself.
Listen to Your Body: Discontinue any exercise that causes sharp pain. Muscle soreness is normal; joint pain is not.
Proper Form Over Weight: Never sacrifice proper technique for heavier weight. Incorrect form drastically increases injury risk and reduces exercise effectiveness.
Equipment Check: Ensure the bench is stable and the barbell/dumbbells are loaded securely.

Conclusion

Mastering "bench triceps" exercises, particularly the Close-Grip Bench Press and Skullcrushers, is fundamental for comprehensive triceps development. By understanding the biomechanics, adhering to precise technique, and progressively overloading your muscles, you can effectively build strong, well-defined triceps, enhancing both your physique and your overall pressing strength. Always prioritize form and safety to ensure a sustainable and effective training journey.

Bench Triceps: Exercises, Techniques, and Benefits for Stronger Arms