Best Triceps Workouts With Flat Bench To Build Muscle Mass
About
Flat benches serve as essential equipment pieces, augmenting a range of exercises by optimizing body positioning to maximize effectiveness with diverse apparatus such as free weights and resistance bands.
Muscle-building routines typically employ both compound and isolation exercises to target various muscle groups, emphasizing growth and increased size through the application of lower weights with higher repetition ranges.
Triceps, the key muscle group located on the posterior side of the upper arm, play a vital role in arm extension and are critical in pushing movements, with targeted exercises including Tricep Extensions, Skull Crushers, and Close-Grip Bench Press.
Workout 1
Triceps
Close-Grip Bench Press
16reps75lbs26reps75lbs36reps75lbs46reps75lbs56reps75lbs
Dumbbell Skullcrusher
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Bench Dip
15reps25reps35reps45reps55reps
Skullcrusher
115reps25lbs215reps25lbs
Smith Machine Close-Grip Bench Press
113reps55lbs213reps55lbs313reps55lbs
Tate Press
115reps15lbs215reps15lbs315reps15lbs
The 6 Best Triceps Exercises with Flat Bench to Build Muscle Mass
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
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, Weight18reps60lbs28reps60lbs38reps60lbs2. 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, Weight18reps20lbs28reps20lbs38reps20lbs3. 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, Weight18reps35lbs28reps35lbs38reps35lbs4. 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, Weight18reps28reps38reps48reps5. 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, Weight18reps50lbs28reps50lbs38reps50lbs6. 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, Weight18reps25lbs28reps25lbs38reps25lbs
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