Build Your Triceps For a Stronger Bench Press
Size. Strength. The ultimate combo.
Everyone loves a gnarly pair of arms- and you’ve probably heard that triceps are your secret to reaching that goal. Since they make up most of your arm mass and are the primary mover in the bench press, developing those horseshoes will help you unlock some gains.
Let’s go over some key exercises to build your triceps: a few bench press variations; and a couple of accessory movements. After all, solid programming is your blueprint for reaching your goals.
Bench press variations
Here are 5 of my favorite triceps-focused bench press variations.
Banded Bench
Bands, chains, gains. We all love some accommodating resistance. And adding bands to your bench press can be a killer way to attack those triceps.
The bands make the top half of the exercise (lockout) far more difficult: where your triceps work the hardest. You’ll feel that extra tension on those muscles, trust me. That way, you can target sticking points while stimulating hypertrophy. The banded bench can be used for both low and high reps- to develop strength or size.
2. Close Grip Bench
A staple variation, the close grip has plenty of benefits to your training. It helps improve mid-range and lockout strength, placing far more stress on the triceps. Additionally, the narrower grip increases your range of motion- making your competition bench press feel easier while improving bar path and lat engagement. Whether you’re in a volume or strength phase, this lift can be incorporated into your training.
3. Swiss Bar Bench
A great specialty bar to add to your programming, the Swiss bar is a phenomenal tricep builder. It forces you to use a neutral grip, again increasing the lever arm on the triceps and reinforcing lat engagement. Additionally, it places less stress on the shoulders- a helpful tool with lots of low-bar squatting and barbell benching. Using a different bar in itself can help build that bench press. Add it into your programming for more fun & more success: a win-win.
4. Board Press
The board press is a fun form of overload. Using variations like these can help expose the body to heavier weights, so the CNS can adapt accordingly, allowing you to PR in the future. This exercise causes you to focus on lockout, which, you guessed it: targets those triceps. The range of motion is reduced (to a differing degree depending on the board), building end-range strength and tricep endurance. I love programming these in strength phases (or as a secondary movement during a peaking phase) for the overload benefit, but they can also be used for volume.
5. Spoto Bench
Named after Eric Spoto, this is a reduced range of motion bench press. To perform one, you simply lower the barbell with control, pause about 2 inches off the chest for 1-2 seconds, then press. Like the board press, heavier weights can potentially be used, and it also helps improve bar control and lat tension during that portion of the lift. You’re removing the segment of the rep off the chest, emphasizing your lockouts and, therefore, triceps. Spotos are versatile and can be used for many rep ranges and training phases.
Accessory Movements
While choosing intelligent variations/main lifts is an essential aspect of building arm strength, Accessory work is vitally important for hypertrophy. Approaching your accessory work with the same intention is the secret to unlocking gains. Leave it in the tank, half-ass it, and your numbers will pay the price.
JM Press-
Named after JM Blakely, this exercise is almost a hybrid between a close grip bench and a skull-crusher. It’s demolition for your triceps, and we LOVE it.
JMs are typically performed with a barbell and put constant tension on your triceps throughout each rep. However, it can cause elbow discomfort for some. Want a solution? Use an SSB bar. You’ll get the same constant tricep focus while keeping the elbows in a higher position- so they’re not as stressed.
I love adding these into a Main bench day after a couple of other variations for true murder.
2. Swiss Bar Floor Press-
Yes, this could be considered a Main lift variation, but I love using it as an accessory. Hear me out.
The swiss bar is already great for taking the stress off of the shoulders & putting more focus on the triceps.
The floor press reduces the range of motion, again, putting more tension on the triceps.
It’s a perfect hypertrophy exercise to help build some gnarly arms, especially as a burnout after your main work.
Wanna be even more of an asshole? Add chains. It will add additional lockout tension, plus, you'll have more fun.
3. Skullcrushers- Chain, Barbell, EZ-Bar, Dumbbell
A staple exercise for good reason- Skullcrushers are a phenomenal accessory for annihilating the triceps.
They train what you need: elbow extension- and can be highly versatile. There are multiple ways to do them:
-Dumbbell: These allow you to focus on one arm at a time and take the triceps through a greater range of motion. These will leave your arms shaking every time.
-Barbell: Allow for heavier weights to be used
-EZ Bar: Can remove some elbow and wrist discomfort
-Chain: Just fun. They can be less stressful on the joints since some weight is removed at the bottom position.
Swap out variations, add them in; reap the gains.
4. Pushdowns- Band, Cable, Single Arm
Another typical gym bro exercise, Tricep Pushdowns are a surefire way to develop some horseshoes. If you wanna dive into bodybuilding jargon, they train a different portion of the triceps than skull crushers.
Different pushdown variations include:
-Band: Great if you don’t have a cable machine and can mitigate joint discomfort.
-Cable: The staple. I like the rope attachment to get that full contraction at the bottom.
-Single Arm: Helps address any imbalances & build up each side at a time.
I love programming these for higher reps- drop sets can also be fun, and you get a great pump in. Add pushdowns to the end of your workout as a burnout.
5. Push-ups
One of the staple exercises we’ve grown up doing, and yet, these can easily get overlooked. I believe push-ups are one of the best accessories you can do to build up your bench press. They are essentially a face-down bench press.
They can improve:
-shoulder health & stability
-core strength
-athleticism
-pec & tricep strength
-bodyweight strength
-hypertrophy
Plus, they’re a great way to target the triceps. While the pecs are involved, lots of push-ups will get that tricep pump going. And there are ways to make it more tricep-focused: close grip, diamond grip, etc.
Add them as an accessory, even for AMRAPs if you’re crazy, and guarantee that your bench will thank you.
The combination of juicy arms and a monster bench press is one we’d all love to create as reality. Building up your triceps is the gateway to both of these outcomes. Incorporating bench press variations that emphasize the triceps, plus accessories that isolate your horseshoes, is the way to go about it. Your programming should be strategic in helping you reach your goals. With so many options and variations, you can keep making gains while having fun over the long run. Cheers to a bigger bench and more gym flex mirror pics!
