Best Advanced Triceps Workouts With Flat Bench
About
This workout utilizes a flat bench, a versatile piece of equipment, to support the body during intricate exercises performed with free weights, cables, or bands.
Advanced exercises included in this routine demand a high level of expertise and mastery due to their complexity and potential risks; proficiency in performing these movements is expected, typically achieved after four years of consistent training experience.
Focusing on the triceps muscles, which play a key role in elbow extension and pushing movements, the exercises are designed to target and strengthen this specific group utilizing methods such as extensions, close-grip presses, and controlled repetitions.
Workout 1
Triceps
Close-Grip Bench Press
14reps100lbs24reps100lbs34reps100lbs44reps100lbs54reps100lbs
Skullcrusher
18reps40lbs28reps40lbs38reps40lbs
Bench Dip
16reps26reps36reps46reps56reps
Dumbbell Skullcrusher
112reps20lbs212reps20lbs
Smith Machine Close-Grip Bench Press
111reps75lbs211reps75lbs311reps75lbs
Tate Press
112reps22.5lbs212reps22.5lbs312reps22.5lbs
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Generate My PlanThe 6 Best Advanced Triceps Exercises with Flat Bench
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1. Close-Grip Bench Press
SETS LOGGED3,536,639Triceps Strength92 mScoreTriceps
Barbells
Flat BenchThe Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
How to do it
The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs2. Dumbbell Skullcrusher
SETS LOGGED5,879,914Triceps Strength98 mScoreTriceps
DumbbellsFlat BenchThe Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
How to do it
The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Skullcrusher
SETS LOGGED2,594,390Triceps Strength97 mScoreTriceps
EZ BarFlat BenchSkullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
How to do it
Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs4. Bench Dip
SETS LOGGED3,752,525Triceps Strength93 mScoreTricepsFlat BenchThe Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
How to do it
The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.
Sets, Reps, Weight19reps29reps39reps49reps5. Smith Machine Close-Grip Bench Press
SETS LOGGED281,862Triceps Strength64 mScoreTriceps
Smith MachineFlat BenchThe Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
How to do it
The Smith Machine Close-Grip Bench Press is a safe way to strengthen your triceps, chest, and shoulders. This exercise focuses on your triceps, helping to build arm strength and muscle definition, making it great for beginners and experienced lifters alike.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs6. Tate Press
SETS LOGGED283,534Triceps Strength90 mScoreTricepsDumbbellsFlat BenchThe Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
How to do it
The Tate Press is a tricep exercise that uses dumbbells to isolate and strengthen your arms. It helps target the triceps effectively, especially the long head, while ensuring even muscle engagement on both sides.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs
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