Increase Your Tricep Strength to Boost Your Bench Press
When it comes to pushing serious weight on the bench press, chest strength usually gets all the credit. But if you’ve hit a plateau or feel stuck with your progress, it’s time to take a closer look at a key supporting muscle group: your triceps. Building stronger triceps is one of the most effective ways to add pounds to your bench press and break through strength barriers.
Here’s why triceps are so critical for upper body strength—and how to train them smart to maximize your bench performance.
Why Triceps Matter for Bench Press Power
Your triceps, located on the back of your upper arm, are responsible for elbow extension. That means they play a crucial role in the lockout phase of the bench press, which is the top half of the lift. If your bar path feels strong off the chest but stalls halfway up, weak triceps are usually the reason.
While your chest and shoulders initiate the press, it’s your triceps that finish it. In other words, a bigger bench doesn’t come from just training chest—it comes from developing well-rounded upper body strength with a focus on the muscle groups that drive performance.
Many lifters underestimate how much their triceps contribute to compound lifts like the bench press, overhead press, and dips. The stronger they are, the more force you can generate—and the more stable you’ll be under heavy loads.
Top Tricep Exercises for a Stronger Bench
To directly improve tricep strength, you’ll want to incorporate both compound and isolation movements into your routine. The goal is to train your triceps through a full range of motion, using enough resistance to build strength without overtraining.
Here are a few proven exercises:
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Close-Grip Bench Press: A variation of the standard bench that places more emphasis on the triceps.
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Dips (Weighted if Advanced): Excellent for building tricep mass and pressing power.
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Skull Crushers: Target the long head of the triceps, critical for lockout strength.
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Overhead Tricep Extensions: Train the triceps in a stretched position for full development.
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Cable Pushdowns: Great for high-rep finishers and muscle activation.
A well-balanced program, like those offered at Buford gyms, will include these movements in varying rep ranges to support strength, hypertrophy, and endurance.
Recovery and Progression
As with any muscle group, triceps need proper recovery to grow. Avoid training them hard on back-to-back days, especially if you’re also benching multiple times per week. Aim for progressive overload—gradually increasing weight, reps, or sets over time.
Incorporating techniques like tempo control, paused reps, and eccentric loading can also be valuable for stimulating growth and overcoming sticking points.
Many Buford gyms provide personal trainers who specialize in strength programming. Working with a coach can help identify weak points in your bench press form and create a tailored tricep training strategy to overcome them.
The Bigger Picture
Strong triceps don’t just improve your bench—they support your entire upper body. Whether you’re a competitive lifter or just trying to get stronger in the gym, building your triceps will pay off in every push movement you perform.
If you’re serious about bench press gains, it’s time to stop thinking of triceps as just an accessory muscle. They’re a primary mover in your lift, and they deserve focused attention.
With expert guidance, targeted programming, and access to equipment at Buford gyms, you’re one step closer to smashing your next PR and building serious upper body power.