Build Massive Horseshoe Triceps with Barbell Training

Primary Target Area

Triceps Brachii (Long, Lateral, and Medial Heads), Pectoralis Major (Clavicular and Sternal Heads), Anterior Deltoid

How to Perform

1. Lie flat on a bench and grip the barbell with hands approximately shoulder-width apart; ensure your shoulder blades are retracted and feet are firmly planted on the floor.
2. Unrack the bar and slowly lower it toward your lower chest or upper abdomen, keeping your elbows tucked close to your ribcage to maximize triceps recruitment.
3. Touch the bar lightly to your chest without bouncing, maintaining full muscular tension and a neutral wrist position.
4. Press the weight back up forcefully by extending the elbows until your arms are locked out at the top, focusing on the squeeze in the triceps.

Recommended Sets & Reps

3-4 sets of 6-10 reps. Use the lower rep range (6-8) for strength development and the higher range (8-10+) for metabolic stress and hypertrophy.

Primary Target Area

Triceps Brachii (Long Head, Lateral Head, Medial Head), Anconeus

How to Perform

1. Step 1: Lie flat on a bench and hold an EZ-bar or dumbbells directly above your chest with a shoulder-width grip and arms fully extended.
2. Step 2: From the bottom of the movement, contract your triceps to extend your elbows, driving the weight back up to the starting position until your arms are locked out.
3. Step 3: Squeeze the triceps forcefully at the top of the rep, ensuring your upper arms remain stationary and perpendicular to the floor.
4. Step 4: Slowly lower the weight by hinging only at the elbows, bringing the bar in a controlled arc toward your forehead or slightly behind the top of your head.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). Focus on a 3-second eccentric phase to increase time under tension and protect the elbow joints.

Primary Target Area

Triceps Brachii (Long Head, Lateral Head, Medial Head), Anconeus

How to Perform

1. Step 1: Stand with feet shoulder-width apart, grasp the barbell with a narrow overhand grip, and press it directly overhead until arms are fully locked out and perpendicular to the floor.
2. Step 2: Keeping your upper arms stationary and elbows tucked close to your head, slowly lower the barbell behind your neck by bending only at the elbows until your forearms touch your biceps.
3. Step 3: Pause briefly at the bottom of the movement to emphasize the stretch in the long head of the triceps while maintaining a neutral spine and engaged core.
4. Step 4: Contract the triceps to extend the elbows and drive the barbell back to the initial overhead position, exhaling during the ascent and avoiding any outward flaring of the elbows.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). Focus on a controlled 3-second eccentric (lowering) phase to maximize time under tension in the stretched position.