Triceps Work for Building a Bigger Bench

Triceps strength is one of the main essentials for a bigger bench, driving the press from the chest through lockout with stronger control, bar speed, and finishing power.

A big bench press is built by coordinating the whole upper body with tight technique and consistent programming. Within that system, the triceps deserve special attention because their role is essential from the start of the press through the final lockout.

At the bottom of the bench, the triceps help control the bar and support tightness as the press begins. Through the middle of the lift, they help keep the bar moving as the shoulders and chest drive. Near the top, they become especially important for finishing the lift with authority. Weak triceps can make a strong press stall before lockout, even when the rest of the body is doing its job.

There are many ways to build stronger triceps, but these four movements remain mainstays for powerlifters.

Close-Grip Bench Press

The close-grip bench press keeps the movement specific to the bench while placing greater demand on the triceps. The grip should be close enough to emphasize the triceps, but not so narrow that the wrists and elbows are forced into poor positions.

Used correctly, close-grip benching builds pressing strength while reinforcing bar control, tightness, and lockout power.

Board Presses

Board presses allow powerlifters to overload a specific portion of the bench press. By shortening the range of motion, the lifter can train heavier weights through the midrange and top end of the lift.

This makes board work especially useful for building confidence and strength where many bench attempts slow down.

JM Presses

The JM press blends elements of a close-grip bench press and a triceps extension. It can be highly effective for building the triceps in a way that carries over to pressing strength.

The key is control. This is not a sloppy max-effort movement. It works best when the lifter keeps the elbows and bar path consistent and uses weights that allow precise execution.

Triceps Extensions

Extensions build the triceps more directly. Dumbbells, cables, bands, and barbells can all be useful depending on the lifter, equipment, and training cycle.

Extensions help add volume without requiring another heavy bench variation. They can strengthen the elbow extension pattern, build muscle, and support long-term pressing progress.

Building the Bench From Start to Finish

The triceps are not only “lockout muscles.” They help stabilize, control, drive, and finish the bench press. For powerlifters, stronger triceps can mean a more complete press from the first inch off the chest through the final lockout.

Close-grip bench presses, board presses, JM presses, and triceps extensions are proven tools because they attack the bench from several angles. Used with smart programming, they can help powerlifters build the triceps strength needed for a bigger, stronger bench.

Exclusive Powerlifting.com content drawing on published research and industry expertise to ensure accuracy and relevance for powerlifters. Certain statements in this article represent the author’s perspective and may not reflect the views of Powerlifting.com.