Can you do triceps with a straight bar?: 99% of lifters aim to have well-defined, muscular triceps. They should be able to pop out of shirts and look good in sleeveless clothing.
We will show you the best triceps exercises to build strength and mass using barbells.
This guide will help you on your quest to achieve aesthetically horseshoe-shaped solid triceps.
Two-thirds are made up of triceps, but the biceps get more attention. That’s another story.
All pressing variations train the triceps so they don’t lack attention. You should combine compound (training two or more muscle groups) with isolation (training one muscle group) exercises to get the best results.
We will discuss the anatomy and functions of the triceps. Also, we will cover the benefits of having solid triceps. Finally, we’ll give you a sample workout program for building sleeve-busting arms. [Can you do triceps with a straight bar?]
7 influential straight bar workout positions to grow your triceps
- Straight Bar Tricep Pushdown
- JM Press
- Reverse Grip Bench Press
- Close-Grip Barbell Press
- Incline Bench Straight Bar Tricep Extension
- Straight Bar French Press
- Close-Grip Standing Barbell Press
1. Straight Bar Tricep Pushdown
Pull the handle down until the elbows have almost been locked out. Slowly lower the handle back to your starting position.
Imagine a screw going through your elbow. Don’t let it move forward as you extend the lower part of the movement.
Try static elbow position throughout the lift. Some people may stretch more at the bottom of the movement if their elbows drift behind their body during the eccentric part of the move (similar to drag curls). As you extend your elbows, ensure the shoulder blades do not tilt forward.
The triceps pushdown can be performed using a straight bar or a variety of grip attachments designed for cable machines that isolate the triceps. These include the EZ Curl Bar, the V-Bar, and the triceps attachment (for a triceps pushdown).
They all aim to achieve the same: making this isolation movement more comfortable by aligning the grip with the correct natural position of arms during extension.
Which pushdown is best for building that large muscle that makes up more than half the upper arm size with all these different equipment options?
This triceps exercise guide will show you that the grip can be different between underhand and overhand when it comes to triceps pushing down. [Can you do triceps with a straight bar?]
2. JM Press
It may be necessary to practice more to perfect the JM press. Here are some tips from experts to guide you.
You could be doomed by the wrong setup. The JM bench press is similar to the standard bench press, but there are some differences:
The JM Press has you start with the bar in front of your head. You won’t have to smack the J-hooks whenever you do a rep.
The starting position of the bar is also different. The bar is now positioned above the forehead instead of over your chest.
Some lifters can go thumbless when performing the JM or bench press. We recommend using an overhand grip, with the thumb wrapped around it for safety.
It would help to keep your hands at a distance of about shoulder width, although a small amount inside is also acceptable.
Some elements you will use to start are the same as the bench. Your upper back and shoulders should be pressed against the bench. Keep your core tight and your feet on the floor. [Can you do triceps with a straight bar?]
Read Also: How can I get my tricep pump fast?
3. Reverse Grip Bench Press
You will enjoy the benefits of the low-to-high movement pattern on your upper chest while enjoying increased stability at the top.
This extra movement can help you engage your pecs better because portions of your chest fibres are involved in internal rotation at your shoulder.
It may appear simple, but the reverse grip press is more complex. Three other pressing exercises offer similar benefits to the reverse-grip press.
The reverse-grip press engages all the powerful pushing muscles in your upper body. By grabbing a barbell, lowering it, and pressing it, you can improve your power in three areas of your body.
As you lower the weight, your powerful chest muscles flex as you press it back to its original position.
Due to how you perform this exercise, the emphasis on the upper chest is greater during reverse-grip bench presses than during flat-back pressing.
It’s perfectly fine to engage in the most popular chest-building exercise. The exercise is the same as the previous one. Still, it uses an overhand grip to provide a more stable platform from which you can press heavier weights. [Can you do triceps with a straight bar?]
4. Close-Grip Barbell Press
The close-grip bench press is one of my favourite pressing variations when my lockout struggles or I need a break from the traditional barbell bench.
Many lifters forget about the close-grip press and how great it can be.
Since the close-grip bench is more biased towards the triceps, I’ll typically program them for my lifters struggling with lockout, AKA when we need more triceps to finish reps.
The close-grip bench press is a barbell bench variation used to bias and strengthen the triceps.
Lifters will typically use this exercise to overload the triceps while also focusing on working through a horizontal pressing pattern.
Establishing a good grip is the first and most important thing when performing the bench press with a close grip. This will help you get the best out of the exercise.
You want to keep your hands about shoulder-width apart. Your hands should not be too close together, as this can cause wrist pain and prevent you from maximizing the potential of your triceps. [Can you do triceps with a straight bar?]
Read Also: Are cable tricep extensions good?
5. Incline Bench Straight Bar Tricep Extension
This single-joint exercise is performed on an inclined bench. This incline offers a great range of motion and stretch, which may target the long head of the triceps better than other triceps exercises.
This exercise is typically performed at high to moderate reps during the arm portion of a workout.
This cable pushdown is demonstrated with a rope. A straight bar presents the same benefits and disadvantages as a cord.
This exercise is excellent because you can gradually overload it with the weight stack of the cable machine. The cable machine makes it easier on the elbows than other triceps exercises.
This exercise has a significant problem: it restricts the areas of the strength curve in which it can work.
The line of resistance that you see me using is the cable.
The triceps will be at maximum tension if the arm is perpendicular to my forearm and the elbows are bent at 90 degrees, as they were at the start of the rep.
The long head of the triceps is almost two-thirds the size of the triceps. The long head of the triceps is where you should focus your attention to gain the most size.
The long head of the triceps is almost two-thirds the size of the triceps. The long head of the triceps is where you should focus your attention to gain the most size. [Can you do triceps with a straight bar?]
6. Straight Bar French Press
The French press is an isolation exercise which activates the triceps. Standing with your feet shoulder-width apart, perform the French media.
Overhand, grip an angled EZ Curl bar (palms away from your body). The EZ bar should be lifted straight above your head.
Lower the bar to your back and bend your elbows before raising it again. Repeat this motion for the desired number of times.
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Prepare for the French press by placing a barbell, EZ-bar or other weighted object on the floor.
Only bend at the knees and grab the barbell in an overhand grip with the palms facing downwards. Your hands should be about 8-12 inches apart.
Your feet should be about shoulder-width apart when standing straight up with your bar. Your knees should also be slightly bent.
Lifting the bar slightly above your head will transfer the tension to your triceps. Now, your palms should be facing up. The starting position is now the palms facing upward. [Can you do triceps with a straight bar?]
7. Close-Grip Standing Barbell Press
Grab the barbell with a close overhand grip while seated on a bench. Hands should be shoulder-width apart. Hold the bar straight above your chest and lie on your back.
Lower the bar towards your body and aim for the middle part of your chest.
Keep your elbows near your sides throughout the movement to protect your shoulders.
Use your chest muscles to lift weights. Slowly lower the bar and repeat. Lay on your back with your feet flat on the floor.
Grab the barbell by placing your hands closer together than the standard bench press, about shoulder-width apart. To get into position, engage your core and squeeze together your shoulder blades.
Reduce the bar slowly and in a controlled manner. As you press up, slowly return to your starting position. This will help you engage your triceps. [Can you do triceps with a straight bar?]
Conclusion:
You can effectively target and build your triceps using a straight bar. It offers stability, allows for heavier lifts, and is versatile enough for various exercises like tricep pushdowns, close-grip bench presses, and overhead extensions.
Straight bar exercises can significantly enhance tricep strength and definition with proper form and regular practice. [Can you do triceps with a straight bar?]
Can you do triceps with a straight bar? FAQ
1. What triceps exercise can I perform with a straight bar
Ans: Exercises that are commonly used include straight-bar triceps pushdowns and close-grip bench presses.
2. Which is better for the triceps: a V-bar or a rope?
Ans: What you want to achieve will determine what barbell is best for you. Straight bars are more stable and allow you to lift heavier weights. Ropes or V-bars can provide a broader range of motion and work from different angles on the triceps.
3. Can beginners do triceps exercises with a straight bar?
Ans: Beginners can use a straight bar to safely perform triceps exercises. To avoid injury and increase strength, start with lighter weights.