For the rapid and high-quality development of the triceps, it is necessary to use various exercises to pump all three bundles of this muscle. The standard procedure is to work with a barbell, dumbbells, and then finishing in blocks. Not everyone has the possibility of such variations, and when only a barbell or dumbbells are available, you need to figure out how to use them. Read about training with dumbbells in this article (how to pump up triceps with dumbbells), and now let’s figure out how to pump up triceps with a barbell.

To ensure excellent results for yourself, you need to learn when and how to use barbell triceps exercises. In bodybuilding, everything is simple – first basic exercises, then isolating ones. Usually, using a barbell involves a base load, but this is not the case with triceps. The basic exercise will be only a bench press with a narrow grip, and the rest of the work is isolated.

How to pump up triceps with a barbell – basic rules
Let’s consider some concepts so that you can pump up the triceps correctly:

Do a warm-up before moving on to the triceps workout. Even if it’s a short workout. Starting heavy repetitions without warming up the muscle fibers can lead to injury;
In exercises for triceps with a barbell, it is difficult to cheat by working other muscles, but it is possible. Therefore, be sure to try to feel the work of the muscles, if you can’t, then you still need to work on the technique;
In most exercises, the movement occurs in the elbows, which means that the arm must be motionless. Improper execution reduces efficiency;
Determine for yourself the optimal weight with which you can do 15 repetitions;
Perform exercises slowly, without jerking – this stretches the muscles and reduces the risk of injury.
After the rules, you need to move on to the exercises.

Triceps exercises with a barbell
You can perform in various positions – sitting, standing, lying, as convenient. At the end of this article, a training split will be drawn up taking into account these exercises.

Narrow Grip Barbell Press
Technique:

Lie down on a bench, grab the bar shoulder-width apart;
Lower the projectile to the level of the lower chest or solar plexus;
Move your elbows along the body, do not take them to the sides, so the load will go to the chest;
Inhaling, lower the barbell. We lift on the exhale.
This is a fairly simple basic barbell triceps exercise. The main thing is the grip and elbow position, try to keep them close to the body. If you get tired of the classic version of the execution, then go to the reverse grip.
French bench press
Brief technique:

Lie down on a bench and rest your feet. Grab the bar with a narrow grip and pull it behind your head;
Lock your arms so that your elbows are pointing up. Movement should occur only in the elbows;
On inspiration – lowering, on exhalation – lifting;
Lower until you feel a stretch in the muscle.
Exercise perfectly pumps a long bunch of triceps. Other beams can be influenced by shifting the descent point
French incline bench press
Brief technique:

Lie down on a bench with a back angle of 30-45. Raise the bar up and take the shoulders back, reducing the shoulder blades;
We slowly lower on inspiration, upon reaching an angle of 90 at the elbows, we stop and on exhalation, without jerking, we unbend our arms.
These options are more difficult than on a horizontal bench.
barbell french press
Brief technique:

Take the barbell with a grip slightly narrower than the shoulders, the hands are deployed, the elbows are pointing up;
As you inhale, lower the bar behind your head, unbend your arms as you exhale;
This is probably the most uncomfortable variation of all the French presses.
How to pump up triceps with a barbell – training program
Pump triceps once a week, because it additionally works in training other muscles.

Exercises Sets Reps Rest (min)
Close Grip Presses 3-4 8-12 2
French bench press (horizontal/incline) 3 10-12 1.5
Standing French Press 3 10-12 1.5
If you have dumbbells you can substitute or add some exercises. The main thing is to do a warm-up, one basic and 2-3 insulating on different beams.

Triceps exercises with a barbell и правила к ним рассмотрели, теперь оставляйте вопросы в комментариях, если имеются.

Masses to you and relief!