Bench Press: How to Effectively Target Your Triceps

How do you target your triceps on bench press?

To effectively target your triceps during the bench press, modify your grip width, elbow position, and bar path to increase the demand on elbow extension, thereby shifting emphasis from the chest and shoulders to the triceps brachii.

Understanding Triceps Anatomy and Function

The triceps brachii, meaning "three-headed arm muscle," is located on the posterior aspect of the upper arm. It comprises three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade).
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove.

All three heads converge to insert via a common tendon onto the olecranon process of the ulna (forearm bone). The primary function of the triceps is extension of the elbow joint, straightening the arm. The long head also assists in adduction and extension of the shoulder joint due to its scapular origin. In pressing movements like the bench press, the triceps act as a crucial synergist, providing the force necessary to lock out the elbows and push the weight away from the body.

Bench Press Fundamentals: Muscle Engagement

The conventional barbell bench press is a compound exercise primarily targeting the pectoralis major (chest), anterior deltoids (front shoulders), and triceps brachii. While the triceps are always active, their contribution can vary significantly based on technique. A standard grip, typically with hands slightly wider than shoulder-width, generally distributes the load more evenly across these three muscle groups.

Key Modifications to Emphasize Triceps

To intentionally increase triceps activation during your bench press, consider the following technical adjustments:

• Narrow Grip Bench Press (Close-Grip Bench Press)

  • Technique: Instead of a standard grip, position your hands closer together, typically shoulder-width apart or slightly narrower. Avoid an excessively narrow grip that causes wrist discomfort.
  • Mechanism: A narrower grip reduces the mechanical advantage of the pectoralis major and anterior deltoids by decreasing the lever arm for shoulder adduction and flexion. This forces the triceps to work harder to extend the elbows and move the weight.
  • Benefits: Directly increases triceps recruitment, strengthens the lockout portion of the press, and can be a valuable accessory exercise for overall pressing strength.

• Elbow Tuck

  • Technique: Throughout the entire movement, keep your elbows tucked closer to your torso, aiming for an angle of approximately 45 degrees relative to your body, rather than flaring them out wide.
  • Mechanism: Tucking the elbows shifts the stress away from the shoulder joint and onto the triceps. When elbows flare, the deltoids and pectorals take on a greater role in stabilizing and moving the weight. Keeping them tucked ensures a more direct line of force through the triceps.
  • Benefits: Reduces shoulder strain, enhances triceps engagement, and promotes a safer pressing pattern for many individuals.

• Straight Bar Path

  • Technique: Aim for a bar path that moves in a relatively straight line, or a slight J-curve, from the chest to the lockout position directly over the shoulders.
  • Mechanism: A more vertical bar path, combined with tucked elbows, ensures that the primary force production comes from elbow extension, which is the triceps' main function. A path that sweeps too far back towards the face or too far forward can indicate excessive shoulder or chest involvement.
  • Benefits: Optimizes triceps leverage and reinforces proper pressing mechanics.

• Emphasizing the Lockout

  • Technique: At the top of each repetition, consciously squeeze your triceps and fully extend your elbows. Avoid stopping short of full extension.
  • Mechanism: The terminal phase of elbow extension is where the triceps are maximally contracted. By intentionally focusing on this portion of the movement and holding the contraction briefly, you increase the time under tension for the triceps.
  • Benefits: Strengthens the end range of motion, which is crucial for completing heavy presses, and maximizes triceps hypertrophy.

• Exercise Variation: Decline Bench Press & Floor Press

  • While not a modification of the flat bench press, these variations naturally place more emphasis on the triceps.
  • Decline Bench Press: The angle of the bench reduces the involvement of the anterior deltoids and can shift more emphasis to the lower pectorals and triceps.
  • Floor Press: The limited range of motion, particularly at the bottom, reduces the stretch on the pecs and deltoids, forcing the triceps to initiate and complete the press from a dead stop at the mid-point of the movement.

Why These Modifications Work (Biomechanics)

These modifications leverage principles of biomechanics to alter muscle recruitment:

• Moment Arm Adjustment: By narrowing the grip and tucking the elbows, you effectively shorten the moment arm for shoulder abduction/adduction (reducing pec/deltoid leverage) while simultaneously lengthening or optimizing the moment arm for elbow extension (increasing triceps leverage).
• Reduced Shoulder Involvement: Flared elbows and a wide grip place significant stress on the shoulder joint, allowing the pectorals and anterior deltoids to contribute more significantly. Tucking the elbows and using a narrower grip minimizes this, forcing the triceps to become the primary movers for elbow extension.
• Increased Range of Motion for Elbow Extension: A close-grip bench press often allows for a greater degree of elbow flexion at the bottom, leading to a larger range of motion for the triceps to work through during extension.

Important Considerations and Safety Tips

When implementing these modifications, particularly the close-grip bench press, prioritize safety and proper form:

• Warm-up Thoroughly: Prepare your elbows, wrists, and shoulders with dynamic stretches and light sets.
• Start Light: Begin with a lighter weight than you would use for a standard bench press to perfect your form and allow your elbows and wrists to adapt.
• Monitor Wrist Position: A narrow grip can put more stress on the wrists. Ensure your wrists remain straight and strong, not hyperextended.
• Listen to Your Body: If you experience sharp pain in your elbows or wrists, reassess your form or consult a professional.
• Use a Spotter: Especially when going heavier, a spotter can provide crucial assistance and ensure your safety.
• Don't Overdo It: While effective, close-grip bench press places significant stress on the elbow joint. Integrate it wisely into your training program alongside other pressing variations.

Integrating Triceps-Focused Bench Press into Your Routine

You can incorporate triceps-focused bench press variations as:

• A primary strength exercise: Perform close-grip bench press as your main pressing movement on a dedicated triceps or push day.
• An accessory exercise: Use it after your main compound chest exercise (e.g., standard bench press) to further fatigue the triceps.
• A deload or technique day exercise: Practice the form with lighter weight to improve your triceps activation for all pressing movements.

Conclusion

Targeting your triceps on the bench press is achieved through deliberate technical adjustments that shift the mechanical load to the elbow extensors. By adopting a narrower grip, tucking your elbows, maintaining a precise bar path, and emphasizing the lockout, you can transform the bench press into a highly effective triceps builder. Incorporate these strategies safely and progressively to enhance your arm strength, improve your pressing power, and build more defined triceps.