If your goal is to build arm size and strength, here’s a powerful truth: your triceps make up nearly 70% of your upper arm mass.
That means if you’re not giving them the attention they deserve—especially with barbell-based workouts—you’re missing out on the fastest way to grow arms that pop.
The triceps’ iconic “horseshoe” shape is the mark of true upper arm definition. And while cables and dumbbells have their place, nothing hits raw strength and hypertrophy like the barbell.
It’s time to ditch the fluff and load the bar. Below, we break down 10 killer barbell tricep workouts that help sculpt those horseshoe arms fast.
Table of Contents
What to Expect After 30 Days of Barbell Tricep Workouts
| Potential Benefit | What You’ll Notice |
|---|---|
| Increased Tricep Size | Arms look fuller and more defined, especially from the side |
| Improved Arm Strength | Heavier lifts and more control in pressing movements |
| Better Horseshoe Shape | More visible separation between the three tricep heads |
| Enhanced Bench Press Performance | Stronger lockout phase in chest and shoulder workouts |
| Boost in Muscle Endurance | Triceps don’t fatigue as quickly during workouts |
| Improved Muscle-Mind Connection | Better control and isolation during triceps-specific lifts |
| Tighter, Leaner Look (with proper diet) | Arms appear more toned even without flexing |
| More Vascularity | Increased blood flow leads to visible veins and definition |
| Reduced Arm Imbalance | Balanced triceps help correct size and strength asymmetry |
| Increased Confidence in Sleeveless Clothing | Noticeable gains make you feel more confident and strong |
Also Read: Build Strong, Defined Shoulders with These 10 Dumbbell Exercises
Do’s and Don’ts of Barbell Tricep Workouts
| Do’s | Don’ts |
|---|---|
| Warm up your elbows and triceps before lifting | Don’t skip warm-up or jump into heavy weights immediately |
| Use a full range of motion for proper muscle activation | Don’t shorten the range to lift heavier |
| Focus on form before increasing weight | Don’t ego lift or compromise form for more weight |
| Incorporate compound and isolation barbell exercises | Don’t rely on just one type of tricep movement |
| Keep elbows tucked and stable during pressing movements | Don’t flare elbows out excessively (can cause joint strain) |
| Use a spotter for heavy skull crushers or close-grip press | Don’t perform risky movements alone without safety precautions |
| Train triceps 2x a week with recovery days in between | Don’t overtrain—recovery is key for growth |
| Gradually increase load over weeks (progressive overload) | Don’t stick to the same weight forever |
| Mix variations like overhead and close-grip barbell work | Don’t repeat the same exercise every session |
| Listen to your body and back off if you feel sharp pain | Don’t push through elbow or joint pain |
Why Barbell for Triceps?
Barbells allow you to:
- Lift heavier (progressive overload)
- Stabilize both arms simultaneously
- Minimize muscle imbalances
- Engage all 3 heads of the triceps: long, lateral, and medial
Did you know? The long head of your triceps is the largest portion, and it responds best to overhead and compound movements—which barbell exercises excel at.
10 Barbell Tricep Workouts for Horseshoe Arms
1. Close-Grip Barbell Bench Press
How To:
- Lie on a bench with feet flat on the floor.
- Grip the bar with hands 6–12 inches apart.
- Lower the bar slowly to mid-chest, keeping elbows close.
- Press upward explosively.
Perk: Targets all three heads, especially the medial and lateral. Also adds serious strength to your pressing game.
Also Read: 13 Best Dumbbell Triceps Workouts for Sleeve-Busting Arms
2. Barbell Skull Crushers
How To:
- Lie flat on a bench holding a barbell with straight arms.
- Slowly lower the bar towards your forehead by bending your elbows.
- Extend your arms back to the start.
Tip: Control is key. Keep elbows fixed and avoid swinging.
Myth Buster: Many think skull crushers are dangerous. In truth, they’re highly safe if performed with moderate weight and strict form.
3. Standing Overhead Barbell Tricep Extension
How To:
- Stand tall holding a barbell overhead with both hands.
- Slowly bend your elbows, lowering the bar behind your head.
- Extend arms to return to the top.
Perk: Emphasizes the long head—essential for full triceps development.
4. JM Press
How To:
- Lie on a bench like in a close-grip bench press.
- Lower the bar halfway between your neck and upper chest by bending elbows only.
- Press back to the top using the triceps.
Hybrid Move: A mix of a skull crusher and bench press—great for strength and mass.
Also Read: 12 Oblique-Toning Dumbbell Exercises That Carve Your Side Abs Fast
5. Barbell Floor Press (Close Grip)
How To:
- Lie flat on the ground with a barbell racked above.
- Use a shoulder-width or closer grip.
- Lower until the triceps touch the floor.
- Drive upward using the triceps only.
Why It Works: Limits range of motion, forcing triceps to take over.
6. Barbell Tate Press
How To:
- Lie flat with a barbell held like in a skull crusher.
- Lower the bar toward your chest by flaring elbows outward.
- Push up using your triceps.
Unique Angle: Targets inner triceps and builds pressing power.
7. Barbell Incline Tricep Extension
How To:
- Lie on an incline bench holding a barbell.
- Lower the bar behind your head in a controlled arc.
- Stretch at the bottom, then extend up.
Bonus: Great for a deep stretch in the long head.
Also Read: 12 Dumbbell Glute Exercises That Build a Rounder, Stronger Butt Fast
8. Close-Grip Pin Press
How To:
- Set safety pins just above chest level in a power rack.
- Perform close-grip presses from the pins up.
- Focus on triceps contraction.
Why It Works: Explodes strength in the lockout phase of pushing.
9. Barbell Tricep Kickbacks (Reverse Grip)
How To:
- Hinge forward holding a light barbell with a reverse grip.
- Keep elbows tight and extend arms backward.
- Pause and squeeze.
Little-Known Variation: Reverse grip shifts stress slightly to the medial head—great for complete growth.
10. Barbell Bench Dip (Weighted Variation)
How To:
- Set a barbell across your hips while doing dips between two benches.
- Lower yourself with elbows tucked.
- Push back up explosively.
Advanced Tip: Add plates to the barbell as you progress.
Also Read: 13 Barbell Shoulder Exercises To Gain Mass & Shape
Programming Tips
To build triceps fast:
- Perform 2–3 barbell triceps exercises per session.
- Train triceps 2x/week with at least 48 hours rest in between.
- Use progressive overload—add weight, reps, or sets weekly.
- Focus on form first, especially for skull crushers and overhead presses.
Interesting Fact:
Many lifters over-prioritize the biceps because they’re more visible front-on. But triceps are the true secret weapon behind bigger, more balanced arms. Athletes, powerlifters, and bodybuilders all know this—and now you do too.
Conclusion:
If you’ve been stuck with flat arms despite curling endlessly, it’s time to barbell up and target your triceps like never before.
These 10 workouts aren’t just effective—they’re proven tools to unlock thickness, shape, and the horseshoe arms you’ve always wanted. Add them to your next session, and watch the gains stack fast.
Frequently Asked Questions (FAQs)
How many times a week should I train triceps for optimal growth?
You should aim to train triceps 2 times per week, allowing at least 48 hours of recovery between sessions. This ensures muscle growth without risking overtraining.
Can beginners do barbell tricep exercises?
Yes, absolutely! Beginners can safely perform barbell tricep workouts by starting with lighter weights and focusing on form. Over time, you can increase the weight as your strength and confidence improve.
Which barbell tricep exercise is best for size?
The Close-Grip Barbell Bench Press and Barbell Skull Crushers are excellent for building mass because they allow for progressive overload and target all three tricep heads effectively.
Are barbell tricep workouts better than dumbbell or cable ones?
Each has its place. Barbells are best for heavy compound lifts and bilateral strength. Dumbbells help with isolation and balance. Cables provide constant tension. Mixing all three in your routine delivers the best results.
What’s the fastest way to get horseshoe triceps?
To develop the horseshoe shape quickly, focus on compound barbell lifts, especially overhead extensions (targets the long head) and close-grip presses. Combine this with proper nutrition and recovery.
Do I need a spotter for barbell tricep exercises?
A spotter is recommended, especially when doing skull crushers or heavy close-grip bench presses, to ensure safety and allow you to push closer to failure without risk.
How long does it take to see results in triceps?
With consistent training, good form, and proper nutrition, visible results can start appearing within 4–6 weeks. Full definition, especially the “horseshoe,” may take 8–12 weeks or more depending on your starting point.
Can I train triceps and biceps on the same day?
Yes! This is known as arm day in bodybuilding routines. Just ensure each muscle group gets equal attention and volume, and avoid training both to complete failure in the same session.
Are barbell tricep workouts safe for elbows?
They are safe when performed with good form and moderate weight. If you feel elbow pain, reduce load, warm up thoroughly, and avoid locking out too hard during extensions.
Should I do barbell triceps workouts before or after chest day?
It’s best to do them on separate days to avoid fatigue overlap. If training together, prioritize chest first and do triceps at the end, as they assist in most pressing movements.
