30 Minutes Advanced Triceps Workout with Barbell
A 30 minutes strength workout targeting your triceps using barbell equipment. 3 exercises, 15 total sets, designed for advanced lifters.
30 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~525
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Grip the bar at shoulder-width or slightly narrower — not so close that your wrists hurt.
- Retract shoulder blades and set up as you would for a normal bench press.
- Lower the bar to your lower chest, keeping elbows tucked close to your body.
Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
Form cues
- Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
- Lower the bar to your forehead by bending only at the elbows — this is the skull crusher portion.
- Once the bar reaches your forehead, drop your elbows back and bring the bar to your chest.
Finish strong — take the last set close to failure.
Form cues
- Lie on a flat bench and grip the barbell with hands about 12 inches apart.
- Lower the bar to your upper chest by bending both at the elbows and dropping them back.
- The bar should travel in a slight arc toward your chin, elbows staying fairly tucked.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.