How to Use a Triceps Bar
Triceps are present on the back of the upper arms. They are largely responsible for the movement of the forearm, shoulder joint and the elbow. One of the best pieces of equipment for working the triceps is a triceps bar. The triceps bar is a cross between the barbell and dumbbell. It’s about the size of a dumbbell, but you can grip the bar with two hands like a barbell.
The triceps bar is an excellent tool for giving you a functional arm session to pound out the triceps and other parts of the body. Burn calories and build muscle by using the Triceps bar for exercises including:
- Overhead triceps extension
- Lying triceps extension
- Hammer Curls
- and Front raises
When using the triceps bar, make sure you practice good form and do not push your movements to reduce injury. I recommend asking your personal trainer or looking at YouTube videos on properly using the Triceps Bar to help you if you are not sure on proper form. Utilizing these tools can give you more detailed instructions that is not included in this article.
What Does a Triceps Bar Do?
A triceps bar, also known as a hammer curl bar, equalizes the load between both arms and removes the need to use a weight in each arm. It also keeps the wrists in a neutral position, which significantly reduces strain and joint discomfort in the shoulders and wrist.
How to Use a Triceps Bar?
Using a triceps bar is actually quite easy. Here is a basic rundown of what you need to do:
- First, load the triceps bar with your weight of choice and place a barbell collar at the end so the weights don’t fall off.
- Then, grasp the vertical handles in the middle firmly, making sure the grip is equidistant and comfortable.
- Get into position for the exercise position of your choice.
Are Triceps Bars Worth It?
Yes, triceps bars are worth it! They are more comfortable to use, which makes a huge difference. The neutral grip allows you a tight, comfortable clean, ergonomic hand position during your exercise. It gives it more of a natural feel rather than an underhand or overhead grip.
This can reduce stress on your wrists when performing triceps curls and extensions. The versatility allows for other exercises of the body other than the triceps, which is another reason why the triceps bars are worth it.
What Exercises Can You Do with a Triceps Bar?
Here are a few exercises you can do with a triceps bar:
- Overhead Extensions: this exercise is one of the best ways to work the biggest part of the triceps and superset hammer curls.
- Bent-over Rows: this exercise is user-friendly and works in a small space, perfect for workouts at home.
- Lying Extension: this exercise is a great alternative for overhead extensions and easier to do.
Frequently Asked Questions
Can you use a triceps bar for the chest?
Yes, a triceps bar can be used to work the chest. You could try exercises like the pullovers. These exercises not only tone the triceps, but also the chest and upper back muscles. It’s actually ideal to pair both chest and triceps in a workout.
What is the best triceps exercise?
Triceps kickbacks are recommended as one of the most effective ways to tone the upper arms. They are also quite easy, so even beginners can also enjoy working their triceps. It exercises the shoulders, upper arms, forearms and even the elbow simply by working against gravity.
Final Thoughts
Now that you know the benefits of a triceps bar and how to use one, you can easily implement the exercises above and tone your arms like never before!
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