Triceps Training: Bench Press Variations, Form, and Programming

How do you target triceps with a bench?

To effectively target the triceps during bench pressing, modify grip width, elbow tuck, and range of motion to increase the mechanical leverage and emphasize elbow extension over shoulder flexion, making the triceps the primary mover.

The Role of the Triceps in Bench Pressing

The triceps brachii muscle, Latin for "three-headed arm muscle," is located on the posterior aspect of the upper arm. It comprises three distinct heads: the long head, lateral head, and medial head. The primary function of all three heads is elbow extension, the straightening of the arm. The long head also contributes to shoulder extension and adduction due to its origin on the scapula.

In the compound movement of the bench press, the pectoralis major (chest), anterior deltoids (front shoulders), and triceps work synergistically. While the chest and shoulders initiate the press from the bottom and contribute significantly to the overall force, the triceps become increasingly active as the bar ascends, playing a critical role in the lockout phase – the final extension of the elbows to complete the lift. By strategically altering technique, we can shift more of the workload to the triceps, making them the primary target.

Anatomical & Biomechanical Principles for Triceps Dominance

Targeting the triceps with a bench press relies on manipulating biomechanical leverages to increase the demand on elbow extension.

• Elbow Extension Emphasis: The core principle is to maximize the involvement of the triceps' primary function: extending the elbow joint. This is achieved by increasing the range of motion and force production required at the elbow.
• Leverage Manipulation: By adjusting your grip width and elbow position, you alter the mechanical advantage of the various muscles involved. A narrower grip and tucked elbows reduce the leverage of the chest and anterior deltoids, forcing the triceps to work harder.
• Minimized Chest/Shoulder Input: The goal is not to eliminate the chest and shoulders entirely, as they are inherent to the movement, but to reduce their contribution relative to the triceps. This can be done by limiting the range of motion that heavily recruits the chest or by positioning the body to place the triceps in a more advantageous position.

Bench Press Variations for Triceps Emphasis

Several bench press variations can be employed to specifically target the triceps:

• Close-Grip Bench Press
  • Description: This variation involves gripping the barbell with your hands narrower than shoulder-width apart, typically 1-2 hand widths inside your regular bench press grip.
  • Mechanism: The narrower grip forces the elbows to remain tucked closer to the body during the movement. This increases the degree of elbow flexion at the bottom of the lift and places the triceps in a mechanically stronger position to drive the bar up, significantly increasing their contribution to the press. The reduced leverage for the chest and anterior deltoids further emphasizes the triceps.
  • Execution: Lie on a flat bench. Grip the bar with an overhand grip, hands inside shoulder-width. Unrack the bar and lower it in a controlled manner towards your lower chest or upper abdomen, keeping your elbows tucked close to your torso (approximately 45 degrees relative to the body). Press the bar back up to the starting position, focusing on squeezing the triceps at the top.
• Floor Press
  • Description: Performed lying on the floor instead of a bench, with the upper back and head supported. The range of motion is limited by the elbows contacting the floor.
  • Mechanism: The limited range of motion (ROM) at the bottom significantly reduces the involvement of the chest and anterior deltoids, as the full stretch and initiation from the bottom are removed. This forces the triceps to perform a powerful lockout from a dead stop, making it an excellent exercise for building triceps strength and lockout power. It also removes leg drive, isolating the upper body.
  • Execution: Lie on the floor with your upper back and head supported by a mat or bench (optional for comfort). Have a spotter hand you the bar, or use a power rack with safeties. Lower the bar in a controlled manner until your upper arms or elbows gently touch the floor. Pause briefly, then explosively press the bar back up, focusing on triceps contraction.
• Board Press
  • Description: This advanced variation involves placing one or more wooden boards (e.g., 2x4s or specialized boards) on the lifter's chest, which the barbell touches instead of the chest itself. This artificially shortens the range of motion.
  • Mechanism: Similar to the floor press, the board press specifically targets the mid-to-top portion of the bench press, which is the most triceps-dominant segment. By shortening the ROM, lifters can often handle heavier loads than their full bench press, overloading the triceps and improving lockout strength. Different board heights (e.g., 1-board, 2-board, 3-board) target slightly different portions of the lift, but all emphasize triceps.
  • Execution: Requires a spotter to hold the boards on your chest, or a specialized bench setup. Perform a standard bench press movement, but lower the bar until it makes contact with the boards. Pause briefly, then press the bar back up.

Optimizing Triceps Activation: Form and Execution Tips

Regardless of the variation chosen, specific form cues can further enhance triceps activation:

• Grip Width: For close-grip variations, ensure your grip is narrow enough to emphasize the triceps but not so narrow that it causes wrist or elbow discomfort. A grip where your thumbs are roughly over the smooth part of the bar (knurling ends) is often a good starting point.
• Elbow Tuck: Keep your elbows relatively tucked towards your torso throughout the entire movement. Flaring your elbows out wide shifts emphasis to the chest and anterior deltoids and can increase shoulder stress. Aim for an elbow angle of 45-60 degrees relative to your body.
• Bar Path: While a standard bench press has a slight "J" shaped bar path, triceps-focused variations often benefit from a more vertical bar path, coming down slightly lower on the chest/upper abdomen and pressing straight up over the shoulders.
• Controlled Descent: Lower the bar with control, maintaining tension in the triceps. Avoid letting gravity do the work.
• Explosive Concentric: Drive the bar up powerfully, focusing on the forceful extension of your elbows through the triceps.
• Mind-Muscle Connection: Actively concentrate on squeezing and contracting your triceps throughout the movement, especially during the lockout phase.

Programming Considerations

Incorporating triceps-focused bench variations into your training program can be highly effective:

• Placement: These exercises can serve as a primary pressing movement on a dedicated "push" day or an "upper body" day, or they can be used as accessory exercises after your main compound bench press lifts.
• Rep Ranges:
  • For hypertrophy (muscle growth), aim for 3-4 sets of 8-12 repetitions.
  • For strength development, especially with variations like the board press, lower rep ranges (3-6 repetitions) with heavier loads can be beneficial.
• Frequency: Depending on your overall training split, incorporating a triceps-focused bench variation 1-2 times per week is generally sufficient for progress.
• Complementary Exercises: While these bench variations are excellent, consider complementing them with isolation exercises like triceps pushdowns, skullcrushers, or overhead triceps extensions to target all three heads of the triceps comprehensively.

Common Mistakes to Avoid

To maximize effectiveness and minimize injury risk:

• Excessively Narrow Grip: Going too narrow can put undue stress on the wrists and elbows, leading to pain or injury. Find a grip that feels strong and comfortable for your anatomy.
• Flared Elbows: This is a common mistake that reduces triceps activation and increases the risk of shoulder impingement. Always strive to keep your elbows relatively tucked.
• Bouncing the Bar: Using momentum from bouncing the bar off your chest or the boards removes tension from the muscles and increases the risk of injury. Maintain control throughout the lift.
• Ego Lifting: Prioritize proper form over lifting maximal weight. Incorrect form with heavy loads is a recipe for injury and inefficient muscle targeting.
• Neglecting Other Triceps Heads: While bench variations work all heads, specific isolation exercises can help ensure balanced development and address potential weaknesses.

Conclusion

Targeting the triceps with a bench press is a highly effective strategy for building stronger, more developed arms and improving your overall pressing strength. By understanding the biomechanics of the triceps and strategically implementing variations like the close-grip bench press, floor press, and board press, you can shift the emphasis of this foundational exercise. Remember to prioritize proper form, controlled movements, and progressive overload to safely and efficiently enhance your triceps development and lockout power.