How do you build a tricep with a barbell?
Lie on a bench or step holding a barbell with hands about shoulder-width apart. Begin the exercise with the elbows bent and the barbell hovering just over the ribcage. Press the weight straight over the ribcage, focusing on contracting the triceps. Lower and repeat for 1 to 3 sets of 8 to 16 reps.
How do I target my triceps with a barbell?
Here’s how to perform the barbell close grip bench press:
Tuck your elbows and your elbows into the body. Unrack the bar and stabilize it over your chest. Pull the elbows inwards as the bar descends to the chest. Just before you touch the chest, press up until lockout and give your triceps a good squeeze.