The triceps brachii is a muscle located on the back of the upper arms. The muscle consists of three parts: a long head, a lateral head and a medial head. The function of the triceps is to extend the elbows. Therefore, to target the triceps muscle group, you need to perform exercises that involve extension of the elbows. You can execute many of the movements by lying on a bench and with the use of a variety of free weight equipment such as barbells, EZ-Bars and dumbbells.
Barbell Close-Grip Bench Press
To perform this exercise, first lay your back on the flat bench and place your feet on the ground. Grab the barbell with a grip that is closer than shoulder-width apart. Lift the barbell off the rack and position it over your lower chest with your arms straight. Lower the barbell toward your lower chest by bending your elbows. Raise the barbell upward to the start by extending your elbows.
EZ-Bar Lying Skull Crusher
To execute this movement, begin by holding the EZ-Bar using an overhand grip closer than shoulder-width apart. Lay your back on the flat bench and put your feet on the floor. Position the EZ-Bar over your chest with your arms straight. Bring the EZ-Bar toward your forehead by bending your elbows. Bring the EZ-Bar back up to the beginning position by extending your elbows.
EZ-Bar Lying Triceps Extension
To perform this exercise, first grab the EZ-Bar with an overhand grip that is closer than shoulder-width apart. Lay your back on the flat bench, place your feet on the ground and position the EZ-Bar over your chest with your arms straight. Lower the EZ-Bar behind your head by bending your elbows. Raise the EZ-Bar upward to the start by extending your elbows.
Dumbbell Lying One-Arm Triceps Extension
To execute this movement, begin by holding the dumbbell with your right hand using an overhand grip. Lay your back on the flat bench, put your feet on the floor and position the dumbbell over the right side of your chest with your right arm straight. Bring the dumbbell down toward the left side of your head by bending your right elbow. Bring the dumbbell back up to the beginning position by extending your right elbow. After you complete the desired number of repetitions with your right arm, repeat the movement with your left arm.
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