The triceps bar is a metal bar used to exercise the triceps muscle group, with reduced stress on the elbows, forearms, and wrist. Exercises include the triceps French curl and skull crusher.
A triceps bar is a metal bar used primarily to exercise the triceps muscle group of the human body. The bar is typically about 34 inches (about 86 cm) in length and weighs about 23 pounds (10.88 kg). It is oval in shape and contains two small parallel bars within the oval, which are used as grips for weight lifting exercises. Weight plates are attached to both ends of the bar and are held securely with barbell clamps.
The triceps are the large muscles located at the back of the arm. They are made up of three bundles of muscles that are attached to the elbow. This is the large muscle group located on the back of the arm below the deltoids. Weightlifters strengthen the triceps to give them more strength to implement bench press exercises, as well as to provide better overall arm shape. Many bodybuilders use the side triceps pose during competition to emphasize symmetrical arm balance.
The benefit of using the triceps bar over the standard straight bar is reduced stress on the elbows, forearms, and wrist. This stress reduction is accomplished by allowing the weightlifter the ability to hold the bar from multiple angles, allowing for unrestricted curling motion. By reducing stress on external joints and muscles, weightlifters can limit unnecessary injuries caused by muscle strains or pulls.
One of the main exercises for the triceps bar is the triceps French curl. This exercise is accomplished by holding the bar overhead and slowly lowering the bar behind your head by bending your forearms at the elbow. French curls are a powerful exercise because they provide the full capacity development of all three of the triceps head muscles. It gives the lifter the isolation benefits of using free weights while also providing the benefit of a compound movement.
Another exercise used with the triceps bar is known as the skull crusher. In this exercise, the weightlifter lies on a weight bench and raises the bar over the front of the chest. The bar is then lowered in front of the forehead, bending the arms at the elbows and keeping the upper arms vertical. The bar is then raised from the forehead position to the straight position across the chest.
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