Intense 5-Minute Barbell Tricep Workout | How To Build Bigger Triceps!

By
Mike Kenler
November 11, 2020

Intense 5-Minute Barbell Tricep Workout

What is up Aliens! Today, we are going to complete an intense five-minute tricep workout using only a barbell. You can do this workout once as a tricep finisher or complete it multiple times for a full barbell tricep workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A barbell (weights optional)

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight and/or take fewer breaks.

1. Overhead Extension

Setup:

a) Assume a standing position with your feet roughly shoulder width apart.

b) Grab the barbell with your hands shoulder width apart and your palms facing down.

c) Lift the barbell above your head. Engage your core and your back.

Action:

a) With your elbows tucked in and your arms close to your head, slowly lower the barbell until your elbows and forearms make a 90-degree angle. Keep your upper arms still and allow your forearms to move freely.

b) Next, use your triceps to drive the barbell up in a controlled fashion to the starting position. Repeat!


2. 1-Arm Landmine Extension

Setup:

a) Secure the barbell in a landmine attachment, a corner, or however you can stabilize the end of one side of the bar on the ground in front of you.

b) Grab the top of the barbell with your left hand. Your palm should be facing away from you and your thumb should be facing down.

Action:

a) Bend your elbow to allow the barbell to drop towards your chest.

b) Next, contract your tricep to press the barbell back to the starting position.

c) Squeeze your tricep hard and repeat. Be sure to switch arms after 30 seconds!


3. 1-Arm Landmine Kickback

Setup:

a) Keep the barbell secured in the landmine position. Stand in front of the barbell so that the barbell is behind your body.

b) Hinge at the waist until your back is roughly parallel to the floor.

c) Grab the top of the barbell with your right hand. Your palm should be facing behind you and your arm should be bent.

Action:

a) Contract your tricep to straighten your arm and bring the barbell back.

b) Squeeze your tricep hard and return to the starting position.

c) Repeat this motion for 30 seconds and switch arms!

4. Skull Crushers

Setup:

a) Lie down on the ground or a flat bench with your feet planted firmly on the ground.

b) Hold the barbell above your chest with an overhand grip and your hands roughly shoulder width apart. Engage your core.

Action:

a) With your elbows in a fixed position, hinge your elbows to slowly bring the barbell down just over the top of your forehead.

b) Contract your triceps to extend your arms back into the straight position at the top. Repeat!



5. Close Grip Bench Press

Setup:

a) Lie down on the ground or a flat bench with your feet planted firmly on the ground.

b) Grab the barbell with an overhand grip and your hands slightly narrower than shoulder width apart. Begin with the barbell at the bottom of your chest.

Action:

a) Contract your triceps to push the barbell upwards over your chest.

b) Squeeze your triceps hard at the top and slowly return to the starting position. Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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