The triceps brachii muscles sit on the back of the upper arms and consist of a long, medial and lateral head. Having well-defined triceps gives the upper arms a full and robust look. Multiple pieces of fitness equipment allow you to work this muscle group. A standard tricep bar is a specifically designed tool to make this job easier.
Shape
A standard tricep bar is rectangular in shape and has two parallel handles inside that you grasp with your hands for exercises. The handles have a knurled pattern that allows you to get a better grip. The ends of the bar look like the ends of a regular bar. This is where you slide weight plates on to increase your resistance. Weight plates range from 2.5 to 45 lbs., and they get secured in place with a spring-loaded or twist-turn collar.
Weight and Length of Bar
A standard tricep bar is 34 inches long and weighs 16 lbs. because of its construction using durable, chrome-plated steel. If you are new to exercise, you might only be able to lift the bar alone.
Main Function of Bar
As the name suggests, the primary function of the bar is to work the triceps. The function of the triceps is to extend the elbow. This motion takes place when you move your arm from a bent to straight position. A basic exercise to work the triceps is a skull crusher. To do this exercise, lie face up on a weight bench and hold the bar straight above your body with your arms fully extended. Keeping your upper arms still, lower the bar down to a point right above your forehead. Steadily push the bar back up and repeat. You also have the option of doing a variation of this exercise from a standing position. Simply hold the bar straight above your body and lower it behind your head by bending your elbows. With both of these exercises, make sure you do not let your elbows flare out to your sides.
Variations
The bar has more uses than just working the triceps. You also have the option of doing shoulder presses, inside grip bench presses, front raises and hammer curls. Hammer curls work the biceps, which are the opposing muscles to the triceps. They sit on the front of the upper arms and cause elbow flexion. Hammer curls are usually done with dumbbells. To do these with the tricep bar, stand with your feet shoulder width apart and hold the bar in front of your thighs. Keeping your upper arms tight to your sides, lift the bar up toward your chest and hold for a second. slowly lower the bar back down and repeat.
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