Why triceps matter for lockout
The triceps extend the elbow, which is the last part of a bench press or overhead press. If the bar slows down near the top, weak triceps may be one cause, although technique, chest strength and shoulder position also play a part. Targeted triceps work is a common way for powerlifters to address that sticking point. Newer lifters can start with our beginner powerlifting guide for women for an introduction to the three lifts.
The three heads
The triceps has three heads: the long head, which also crosses the shoulder, and the lateral and medial heads, which act at the elbow. The long head is stretched more in overhead positions, while pressing and pushdowns load the heads with different emphasis. Using a mix of pressing, overhead and elbow-extension exercises helps cover all three. Three exercises can be enough if they are chosen well, for example one press, one overhead movement and one pushdown or extension.
Will the bench press build triceps?
Yes, the bench press works the triceps along with the chest and front delts, and a close grip shifts more work to them. For many lifters the bench alone is not enough to maximize triceps size or lockout strength, so accessory work is usually added.
Powerlifting tricep exercises
Close-grip bench press
The most direct carryover to the competition bench. Use a grip a bit narrower than your usual one, often around shoulder width, and avoid going so narrow that your wrists or elbows complain. Keep your elbows moderately tucked.
JM press
A hybrid between a close-grip bench and a skull crusher. The bar lowers toward the upper chest or chin area and you extend with the triceps. It can be heavy, so learn it light first.
Lying triceps extension (skull crusher)
Lower a bar, EZ-bar or dumbbells toward your forehead or just behind the head and extend. This exercise works the triceps through a long range, including the long head. Use moderate weight to protect the elbows.
Board press or pin press
Partial-range presses from a few inches off the chest or from pins let you overload the top range. Keep the range and loading reasonable, and follow a coach’s advice if you are unsure.
Dips
Dips work the triceps, chest and front delts. Our pull-up bar chest exercises article shows assisted dip options. Staying upright puts more work on the triceps. Add weight gradually once bodyweight sets are solid, and stop if your shoulders object.
Overhead triceps extension
Dumbbell, cable or barbell versions stretch the long head. Single-arm dumbbell versions are easy to set up and load.
Triceps pushdown
A cable pushdown is easy on the joints and good for higher reps. A banded version works at home. Keep your elbows by your sides.
Should you lift heavy for triceps?
Both heavy and lighter work have a role. Heavy sets of 4-8 on close-grip bench or JM press build strength that carries over to the bench. Higher-rep sets of 10-15 on pushdowns and extensions add volume with less joint stress. Most programs combine the two. Our guide to compound exercises for back and shoulders shows how to balance pressing with pulling, and the explosive bicep exercises article covers the other side of the arm.
Programming
A general example, not a prescription:
- Heavy day (after main bench): close-grip bench 3 sets of 5-8, then JM press or board press 2-3 sets of 6-8.
- Light day: overhead extension 3 sets of 10-12, pushdown 2-3 sets of 12-15.
One or two dedicated triceps sessions a week is a common range. Increase weight or reps gradually, and drop an exercise if it bothers your elbow.
Elbow care
Triceps tendons and elbows can become irritated with heavy volume. Warm up with a light set, avoid sudden jumps in load, and cut volume if you feel persistent elbow pain. See a healthcare professional for pain that does not settle.
FAQ
Is 3 exercises good for triceps? Often yes, if they cover a press, an overhead movement and an extension or pushdown.
Will the bench press build triceps? It contributes, especially with a closer grip, but most people add accessory work.
How do you hit all three heads? Combine pressing, overhead extension and pushdown or skull-crusher variations.