The triceps brachii is comprised of three heads, the long, lateral and medial. Along with the pectoralis major of the chest and the anterior deltoid of the shoulder, the triceps brachii is instrumental in the execution of the bench press exercise. The triceps are responsible for extending the arm at the elbow. During the bench press, this is the concentric, or lifting, phase of the movement. Increasing the strength of your triceps is central to improving bench press mechanics and lifting heavier weights.
Triceps Pushups
The triceps pushup is excellent for improving your bench press because it involves the same muscles used in the bench press exercise. Traditionally, pushups are performed to target the pectoralis major muscle of the chest. Typically, hands are placed away from the body just outside of shoulder-width apart. However, to target the triceps, move the hands close to the body so that they are inside of shoulder-width apart. Point the elbows to the back. Performing pushups from this position still incorporates the other muscles used in bench pressing, however, it emphasizes the triceps.
Triceps Dips
Performed correctly, triceps dips can be the most challenging and rewarding of exercises targeting this muscle group. Modifications are available for beginners and advanced participants. This move is executed by placing the hands off the edge of a bench. Extend the arms to support your body off the bench. Beginners should start with legs bent at a 90-degree angle and feet close to the body. More advanced individuals can extend the feet so the legs are straight or place them on another bench. From this suspended position, bend the elbows and lower the body toward the floor until your arms are at a 90-degree angle. Push your body back to the up position and repeat.
Lying Triceps Extensions
More affectionately known as "skull crushers," lying triceps extensions are a single-joint exercise that can enhance bench pressing performance. To execute, lie in a supine, or face up, position on a bench. Hold a barbell or curl bar over your chest with your arms fully extended. The palms should be facing away from you. Bend the elbows lowering the back of the hands down to your forehead. Use slow and controlled movement during this phase to avoid hitting yourself in the head with the bar. Focus on keeping the elbows squeezed in close to the body to isolate the triceps. Avoid any excessive movement of the upper arms.
Considerations
Typically, performing three sets of six to 10 repetitions is sufficient for strength building. If at the end of your sets you have not reached muscular fatigue or do not feel challenged in these exercises, increase the number of sets that you perform. Also, it is paramount in these exercises that you protect against pointing the elbows away from the body. Allowing the elbows to move outwardly will solicit additional assistance from the middle deltoid of the shoulder. This could curtail any significant advancements in triceps strength.
References
- "Strength Training Anatomy, Third Edition"; Frederic Delavier; 2010
- "Principles of Anatomy and Physiology, 12th Edition"; Gerard J. Tortora, Bryan Derrickson; 2009
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