Triceps on Bench: Close-Grip Press, Skullcrushers, and Bench Dips

How to do triceps on bench?

To effectively train your triceps on a bench, focus on exercises like the Close-Grip Bench Press, Lying Triceps Extension (Skullcrusher), and Bench Dips, ensuring precise form to maximize muscle engagement and minimize injury risk.

Introduction to Triceps Training on the Bench

The triceps brachii muscle, located on the back of your upper arm, is crucial for extending the elbow joint and plays a significant role in all pushing movements. Developing strong triceps contributes to overall upper body strength, arm aesthetics, and performance in compound lifts like the bench press. Utilizing a weight bench provides a stable platform for a variety of effective triceps exercises, allowing for progressive overload and targeted muscle activation. This guide will break down the mechanics and proper execution of key triceps exercises performed on a bench.

Key Anatomical Considerations

The triceps brachii consists of three heads:

• Long Head: Originates from the scapula (shoulder blade), making it bi-articular (crossing both the shoulder and elbow joints). It contributes to shoulder extension and adduction, in addition to elbow extension.
• Lateral Head: Originates from the humerus (upper arm bone). Primarily involved in elbow extension.
• Medial Head: Originates from the humerus, deep to the lateral and long heads. Also primarily involved in elbow extension and is active throughout the entire range of motion.

Understanding these heads helps in selecting exercises that emphasize different parts of the muscle for comprehensive development. Exercises where the arm is overhead or extended behind the body tend to place more emphasis on the long head.

Exercise 1: Close-Grip Bench Press

The Close-Grip Bench Press is a compound exercise that heavily targets the triceps while also engaging the chest (pectorals) and shoulders (anterior deltoids). It's an excellent choice for building overall triceps mass and strength.

• Purpose/Benefits: Builds significant triceps strength and mass, improves lockout strength for traditional bench press, and enhances overall pressing power.
• Muscles Targeted: Primarily triceps brachii (all three heads), with secondary involvement from the pectoralis major and anterior deltoids.
• Proper Technique:
  • Setup: Lie supine (on your back) on a flat bench, with your eyes directly under the barbell. Position your feet flat on the floor for stability.
  • Grip: Grasp the barbell with an overhand grip, hands roughly shoulder-width apart or slightly narrower. A grip that's too narrow can place undue stress on the wrists.
  • Unrack: Unrack the bar with straight arms, ensuring it's stable over your chest.
  • Descent: Inhale deeply and slowly lower the bar towards your lower chest/upper abdomen. Keep your elbows tucked close to your body (45 degrees or less relative to your torso) throughout the descent. Control the movement, aiming for a touch on the chest or just above it.
  • Ascent: Exhale and powerfully press the bar back up to the starting position by extending your elbows. Focus on "pushing through your triceps" to drive the weight up. Lock out your elbows at the top without hyperextending.
  • Repetition: Maintain a controlled tempo throughout each repetition.
• Common Mistakes & How to Avoid Them:
  • Grip Too Narrow: Can strain wrists and elbows. Use a shoulder-width or slightly narrower grip.
  • Elbows Flaring Out: Reduces triceps activation and puts stress on shoulders. Actively tuck elbows in towards your sides.
  • Bouncing the Bar: Reduces muscle tension and increases injury risk. Lower the bar with control and avoid bouncing it off your chest.
  • Using Excessive Weight: Compromises form and can lead to injury. Start with a lighter weight to master the technique before increasing load.
• Variations/Progression:
  • Dumbbell Close-Grip Bench Press: Allows for a more natural grip and greater range of motion for some individuals.
  • Incline Close-Grip Bench Press: Shifts some emphasis to the upper chest while still heavily engaging triceps.
  • Tempo Training: Slowing down the eccentric (lowering) phase to increase time under tension.

Exercise 2: Lying Triceps Extension (Skullcrusher)

The Lying Triceps Extension, often called a "Skullcrusher," is an isolation exercise that effectively targets all three heads of the triceps, with particular emphasis on the long head due to the shoulder angle.

• Purpose/Benefits: Excellent for isolating and building triceps mass, improving elbow extension strength, and enhancing arm definition.
• Muscles Targeted: Primarily triceps brachii (all three heads).
• Proper Technique:
  • Setup: Lie supine on a flat bench, feet flat on the floor. Hold an EZ curl bar, straight barbell, or dumbbells with an overhand grip, hands shoulder-width apart.
  • Starting Position: Extend your arms straight up, holding the weight directly over your chest/forehead. Your elbows should be locked but not hyperextended.
  • Descent: Keeping your upper arms stationary and perpendicular to the floor, slowly bend your elbows, lowering the weight towards your forehead or slightly behind your head. Focus on letting the triceps stretch.
  • Ascent: Once the weight is near your head (or a comfortable stretch is felt), powerfully extend your elbows, pushing the weight back up to the starting position. Ensure only your forearms move, keeping your upper arms fixed.
  • Repetition: Maintain continuous tension on the triceps throughout the movement.
• Common Mistakes & How to Avoid Them:
  • Moving Upper Arms: If your elbows drift forward or backward, you're turning it into a press. Keep upper arms stationary.
  • Flaring Elbows: Reduces triceps isolation and can strain elbows. Keep elbows tucked in and pointing forward.
  • Lowering Too Fast: Increases risk of injury and reduces muscle engagement. Control the eccentric phase.
  • Using Excessive Weight: Can lead to elbow pain and poor form. Prioritize form over load.
• Variations/Progression:
  • Dumbbell Skullcrushers: Allows for independent arm movement and can be easier on the wrists.
  • Incline Skullcrushers: Changes the angle, potentially increasing the stretch on the long head.
  • Overhead Triceps Extension: Similar movement but performed seated or standing, often with a single dumbbell or cable.

Exercise 3: Bench Dips

Bench Dips are a bodyweight exercise that effectively targets the triceps, making them accessible and versatile for various fitness levels.

• Purpose/Benefits: Builds triceps strength and endurance, requires no special equipment beyond a bench, and can be easily modified for intensity.
• Muscles Targeted: Primarily triceps brachii, with secondary involvement from the anterior deltoids and chest.
• Proper Technique:
  • Setup: Sit on the edge of a sturdy bench with your hands gripping the edge beside your hips, fingers pointing forward or slightly out. Extend your legs straight out in front of you, or keep knees bent with feet flat for an easier variation.
  • Lowering: Slide your glutes off the bench and slowly lower your body by bending your elbows. Keep your back close to the bench. Lower until your upper arms are roughly parallel to the floor, or a comfortable depth is reached without shoulder discomfort. Your elbows should point straight back, not out to the sides.
  • Pushing Up: Push through your palms and extend your elbows to lift your body back to the starting position. Focus on contracting your triceps.
  • Repetition: Maintain control throughout the movement, avoiding swinging or momentum.
• Common Mistakes & How to Avoid Them:
  • Shoulders Shrugging Up: Can strain the neck and shoulders. Keep shoulders down and back.
  • Elbows Flaring Out: Reduces triceps activation and can strain shoulders. Keep elbows pointing straight back.
  • Going Too Deep: Can overstretch the shoulder joint. Only go as deep as comfortable, ensuring no pain.
  • Too Far From the Bench: Makes the exercise harder on the shoulders and less effective for triceps. Keep your back close to the bench.
• Variations/Progression:
  • Bent Knees: Easier version, as less bodyweight is supported by the arms.
  • Elevated Feet: Place feet on another bench to increase the range of motion and difficulty.
  • Weighted Dips: Place a weight plate on your lap for added resistance.

General Safety & Programming Considerations

• Warm-up: Always begin your workout with a general warm-up (e.g., light cardio) followed by specific warm-up sets for your triceps exercises. This prepares your muscles and joints for the work ahead, reducing injury risk.
• Rep Ranges: For hypertrophy (muscle growth), aim for 8-15 repetitions per set. For strength, focus on 4-8 repetitions with heavier loads.
• Progressive Overload: To continue making progress, gradually increase the weight, repetitions, sets, or reduce rest times over time.
• Listen to Your Body: Pay attention to any pain, especially in the elbows or shoulders. If an exercise causes discomfort, modify it, reduce the weight, or choose an alternative. Proper form is paramount.
• Rest and Recovery: Allow adequate rest between triceps workouts (typically 48-72 hours) to allow for muscle repair and growth.

Conclusion

Training your triceps on a bench offers a versatile and effective way to build strength, mass, and definition in your upper arms. By mastering the Close-Grip Bench Press, Lying Triceps Extension, and Bench Dips with proper form, you can target all heads of the triceps and make significant progress. Always prioritize technique over heavy weight, progressively challenge your muscles, and listen to your body to ensure a safe and effective training experience.