Triceps Toning Exercises With Barbells

The triceps area on the back of the arm is often difficult to train, resulting in soft, flabby arms. Dumbbells are often used to tone the this area, but they are rarely heavy enough to do much good. Barbell triceps exercises allow for the use of heavier resistance, which is necessary to elicit a muscular response resulting in strong, toned triceps.

Barbell Shoulder Press

The shoulder press mainly works the triceps, deltoids and upper chest and back muscles. This exercise can be done sitting or, for greater difficulty, standing. Sit or stand with your back straight, holding a barbell with an overhand grip so that it rests across your upper chest. Adjust your hands so that they're at least shoulder-width apart. Stabilize your core muscles then press the barbell upward by extending your arms. Slowly lower the bar back to the starting position.

Barbell Close-grip Bench Press

This is an effective exercise for toning the triceps as well as the pectoral muscles at the sternal notch. Lie face up on a horizontal bench with your glutes on the bench and your feet flat on the floor. Grasp the barbell with an overhand grip with your wrists six to 12 inches apart, depending on what's comfortable for you. If you find that the narrow grip causes you pain, use a wider grip. Stabilize your abdominal muscles then lower the bar with a controlled movement to your chest. Allow your elbows to go out to the side to better isolate your triceps. Press the bar away from you by extending your arms and returning to the initial position.

Lying Barbell Triceps Extension

The triceps extension is an isolation exercise that strictly targets and tones the triceps. Lie face up on a horizontal exercise bench and hold a barbell with an overhand grip. Begin with your arms extended vertically above your chest. Stabilize your abdominal muscles, then bend your elbows to lower the bar to your forehead to work the medial and lateral heads of the triceps or behind your head to work the long head. Contract your triceps to extend your arms and bring the bar back up to the vertical position.

Exercise Tips

To capitalize on the eccentric phase of the exercises, move as slowly as possible during the lowering portions of each exercise. Perform triceps toning exercises on three nonconsecutive days a week, with at least 24 hours between each session to allow for full muscle recovery. Use challenging resistance to complete two or three sets of eight to 12 repetitions of each exercise during each workout session.