Triceps Workout: Exercises, Structure, and Safety on a Flat Bench

How do you do a tricep workout on a flat bench?

A comprehensive tricep workout on a flat bench leverages various exercises like the Close-Grip Bench Press, Lying Triceps Extension (Skullcrushers), and Dumbbell Triceps Extension, effectively targeting all three heads of the triceps brachii through distinct joint actions and ranges of motion.

Understanding the Triceps Brachii

The triceps brachii, Latin for "three-headed arm muscle," is the primary muscle on the posterior aspect of the upper arm. Its main function is the extension of the elbow joint, straightening the arm. Understanding its anatomy is crucial for effective training:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Due to its origin across the shoulder joint, it assists in shoulder extension and adduction (bringing the arm towards the body), making it uniquely activated by exercises where the arm is overhead or extended behind the body.
• Lateral Head: Originates from the posterior surface of the humerus, superior to the radial groove. This head is often the most visible and contributes significantly to the "horseshoe" shape of the triceps.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is generally activated throughout all triceps extension movements and is considered the "workhorse" of the triceps.

Effective triceps training involves movements that sufficiently stimulate all three heads for balanced development and strength.

Benefits of Bench-Based Triceps Training

Utilizing a flat bench for triceps workouts offers several advantages:

• Stability: The bench provides a stable platform, allowing for greater focus on muscle contraction and the use of heavier loads compared to standing exercises, reducing the need for stabilizing muscles elsewhere.
• Versatility: A flat bench can be used for a variety of exercises targeting different triceps heads.
• Progressive Overload: The stable environment facilitates the safe application of progressive overload, a fundamental principle for muscle growth and strength gains.
• Reduced Spinal Loading: Lying on a bench reduces axial loading on the spine, which can be beneficial for individuals with back concerns.

Key Exercises for a Flat Bench Triceps Workout

Here are the primary exercises you can perform on a flat bench to effectively target your triceps:

1. Close-Grip Bench Press

This compound movement primarily targets the triceps, with secondary involvement from the pectoralis major (chest) and anterior deltoids (shoulders). It's excellent for overall triceps mass and strength.

• Execution:
  • Lie supine (on your back) on a flat bench, feet flat on the floor.
  • Grip the barbell with an overhand grip, hands slightly narrower than shoulder-width apart (typically 6-12 inches between hands). Avoid an excessively narrow grip, which can strain the wrists.
  • Unrack the bar, holding it directly over your chest with arms fully extended.
  • Slowly lower the barbell towards your lower chest/upper abdomen, keeping your elbows tucked close to your sides throughout the movement.
  • Pause briefly at the bottom, feeling the stretch in your triceps.
  • Press the bar back up to the starting position by extending your elbows, powerfully contracting the triceps.
  • Form Tip: Focus on driving the bar up using triceps power, not just chest. Keep your elbows tracking linearly rather than flaring out.

2. Lying Triceps Extension (Skullcrushers)

This isolation exercise effectively targets all three heads of the triceps, with a particular emphasis on the long head due to the shoulder angle. It can be performed with a barbell (straight or EZ-curl) or dumbbells.

• Execution (Barbell):
  • Lie supine on a flat bench, feet flat on the floor.
  • Hold an EZ-curl bar (preferred for wrist comfort) or straight bar with an overhand grip, hands shoulder-width apart.
  • Extend your arms straight up, holding the bar directly over your forehead or slightly behind it. This is your starting position.
  • Keeping your upper arms stationary and perpendicular to the floor, slowly bend your elbows, lowering the bar towards your forehead or just behind your head.
  • Feel the stretch in your triceps.
  • Extend your elbows to press the bar back to the starting position, powerfully contracting the triceps.
  • Form Tip: Maintain a fixed upper arm position; the movement should primarily occur at the elbow joint. Avoid letting your elbows flare wide.

3. Dumbbell Triceps Extension (Two-Arm or Single-Arm)

Similar to the barbell skullcrusher, but using dumbbells allows for a greater range of motion, independent limb work, and reduced wrist strain.

• Execution (Two-Arm):
  • Lie supine on a flat bench, feet flat on the floor.
  • Hold a dumbbell in each hand with a neutral grip (palms facing each other) or pronated grip (palms facing your feet), arms extended straight up over your chest.
  • Keeping your upper arms stationary, slowly lower the dumbbells by bending your elbows, allowing the dumbbells to descend towards your shoulders or beside your head.
  • Extend your elbows to press the dumbbells back to the starting position, squeezing your triceps.
  • Execution (Single-Arm): Perform the same movement with one dumbbell at a time, allowing for unilateral focus and addressing muscular imbalances.
  • Form Tip: Control the eccentric (lowering) phase. Ensure the movement comes from the elbow, not the shoulder.

4. Bench Dips (Bodyweight Option)

While not strictly a "barbell or dumbbell" exercise, bench dips can be a highly effective bodyweight option for triceps development, particularly when external weight is added.

• Execution:
  • Sit on the edge of a flat bench with your hands gripping the edge beside your hips, fingers pointing forward or slightly outward.
  • Extend your legs out in front of you, either bent at the knees (easier) or straight (harder).
  • Slide your glutes off the bench, supporting your body weight with your arms.
  • Slowly lower your body by bending your elbows until your upper arms are roughly parallel to the floor (or slightly deeper if comfortable). Keep your back close to the bench.
  • Push back up to the starting position by extending your elbows, contracting your triceps.
  • Form Tip: Avoid shrugging your shoulders. Keep your chest up and shoulders down. The primary movement should be at the elbows. To increase difficulty, place your feet on another elevated surface or add weight to your lap.

Structuring Your Triceps Workout

A well-structured triceps workout on a flat bench should incorporate a mix of exercises for comprehensive development.

• Warm-up: Begin with 5-10 minutes of light cardio and dynamic stretches for the upper body, especially the elbows and shoulders.
• Exercise Selection: Choose 2-3 exercises from the list above.
• Sets and Reps:
  • Strength: 3-5 sets of 4-8 repetitions.
  • Hypertrophy (Muscle Growth): 3-4 sets of 8-15 repetitions.
  • Endurance: 2-3 sets of 15+ repetitions.
• Rest Intervals: Rest 60-120 seconds between sets, depending on your goal and the intensity of the exercise.
• Progression: As you get stronger, gradually increase the weight, repetitions, or sets to continue challenging your muscles.

Important Considerations for Safety and Efficacy

• Form Over Weight: Always prioritize correct form over lifting heavy weight. Poor form can lead to injury and reduce muscle activation.
• Elbow Health: The triceps are elbow extensors, so pay close attention to elbow discomfort. Avoid locking out the elbows forcefully, especially with heavy weights, to prevent hyperextension.
• Breathing: Exhale during the concentric (lifting/pushing) phase and inhale during the eccentric (lowering) phase.
• Progressive Overload: To continue making gains, you must progressively challenge your muscles. This can involve increasing weight, reps, sets, or decreasing rest time.
• Listen to Your Body: If you experience sharp pain, stop the exercise immediately. Soreness is normal, but pain is not.

Sample Flat Bench Triceps Workout

Here's an example of a comprehensive triceps workout using only a flat bench:

1. Close-Grip Bench Press: 3 sets of 6-10 repetitions (focus on strength/mass)
2. Lying Triceps Extension (Skullcrushers with EZ-Bar or Dumbbells): 3-4 sets of 10-15 repetitions (focus on hypertrophy and long head activation)
3. Dumbbell Triceps Extension (Two-Arm or Single-Arm): 3 sets of 12-15 repetitions (focus on full range of motion and muscle isolation)

Conclusion

A flat bench is an incredibly versatile and effective tool for building strong, well-developed triceps. By incorporating a variety of exercises that target all three heads of the muscle, adhering to proper form, and applying principles of progressive overload, you can effectively enhance your triceps strength and size directly from your bench. Remember to warm up, listen to your body, and prioritize consistency for optimal results.