Working out on a pull-up bar is a great opportunity for growing your triceps.
But…
If you don’t know the right triceps pull-up exercises, that task would be impossible to do…
Yes!
You heard it right: there isn’t only ONE triceps pull-up bar exercise out there!
Actually, there are a bunch of different exercises you can do on pull-up bar, that are going to target your triceps and make your arms bigger…
Mastering these exercises isn’t only fun but also so damn important so you able to build your triceps’ mass and get big.
If you stick with me till the end you are going to learn what are the best 7 exercises to work and grow your triceps and exactly how to do do them.
But let’s not stop just there…
If you want to learn EVEN more amazing exercises you can do on a pull-up bar, combined with a ton of useful advice, helpful tips, and tricks I highly recommend you to take 2 seconds, enter your email and download our completely free massive guide Pull Up Bar Training 101: Everything You Need To Know.
It’s worth every one of those 2 seconds!
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But that’s not everything…
If you read this article to the end, you’ll learn more cool stuff like:
Hi there, my name is Bozhidar, and luckily for you, I tried and tested 7 exercises to work and grow triceps using pull-up bar.
As it turned out, they are 101% effective!
Using scientific, personal, and common knowledge, I will try my best to help you begin working on your triceps today.
So please read the entire thing to grow your triceps.
You can work your triceps on a pull-up by doing different exercises that target that muscle group from different angles. According to science [1], one of the best ways to grow and develop your triceps is to subject them to many different bodyweight exercises.
These include:
Are these exercises suitable for beginners?
Yes. All these exercises are suitable for beginners. That is, because they are easily adjusted in terms of repetition counts or pressure concentration to suit beginners’ capacity.
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I like this pull-up because it’s extra sturdy and you can attach resistance bands to it…
Continue reading to learn how to do these exercises…
Over-the-pull-up bar dips is a type of exercise done on a pull-up bar.
This upper body exercise, is usually characterized by the narrow, shoulder-width position of the arms that specifically trains, grows, and build triceps [2].
But because pull-up bar heights vary based on short and tall, I will divide these exercises into 2 types….
Here’s how to do dips on a tall pull-up bar:
Here are the steps on doing dips on a short pull-up bar:
Note: Another option to do with a tall pull-up bar is muscle-ups. However, not everyone can do it.
And, if you find muscle-ups difficult for you, then you have stick with going on top of that bar.
Now, to do explosive dips, all you need is to intensify tension in the muscles by doing quick movements…
Doing explosive dips on either short or tall pull-up bar is done exactly the same with the previous steps.
But wait… I’m only doing this for the first time? What should I do in case I tremble?
It’s completely natural to tremble when you’re doing this exercise for the first time. The best thing that you can do for now is to lower the rep expectations.
In my experience, doing the typical 10-12 reps instead of the stricter 15-20 helped a lot!
Or, you can simply increase the length of the static positions. By doing this, you train your muscles more intensely without exhausting your energy in doing several fast cycles.
Why should I include the over-the-dip and explosive dip exercises?
You should Include these 2 exercises in your pull-up routine!
Integrating them is a very important action for introducing your upper body muscles towards more advanced muscle training.
Also, they increase the strength, mass and mobility of not only your triceps, but of the muscles in your shoulders and chest as well.
But of course…
They must firstly be done properly to achieve results.
You can also use gymnastics rings for dip exercise. I recommend you to check out my top gymnastics rings pick for better results…
The over-the-bar dips and explosive dips are extremely effective exercises for growing the triceps.
However, they are not useful if you don’t incorporate them with the next exercise.
So, continue reading…
The muscle-up exercise powers-up not only the triceps, but also several other muscle groups in the upper body.
If done properly, it promotes great mobility from the muscle mass in the chest to the back. Also, it grows and builds them for great shape and strength.
The most important part of this exercise has to do with improving your control during transitions from the negative/eccentric phase up.
What should I know about the negative phase?
Here are some important points you should know about your muscle’s negative phase [3]:
Who is this exercise for?: The muscle-up is an advanced movement that requires a lot of strength, explosive power, and technique. That’s why I recommend this exercise to only advanced people that have the ability to do a couple of normal muscle-ups. If you can’t do more than 2-3 muscle-ups you would better pick the other exercises.
Here’s how to do the negative muscle ups for advanced trainees:
Who is this exercise for?: Because this is very basic exercise it can be done by almost anybody who has decent upper body strength and can easily do 6+ regular pull-ups.
Here’s how to do negative pull-ups for beginners:
Can I use gymnastics rings for muscle-up?
It’s actually a good decision to use gymnastics rings for muscle-up.
I would recommend using gymnastics rings because they condition your muscles to more intense concentration.
When you’re using gymnastics rings, you’ll have to find your balance. As a result, you get to build more muscle mass than usual.
Are you looking for the best gymnastics rings? Check out my recommended gymnastics rings for more effective triceps build.
These rings are durable, and they provide strong gripping.
This exercise may look good, but it can’t completely build the muscles without the rest of the exercises.
Read on to learn about the next exercise….
The triceps push-down exercise is one of the most effective and common pull-up exercises for building your triceps and the majority of the muscle mass that is responsible for your arm’s size [4].
What would you need:
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Quick Note: You can do this exercise on a number of pull-up bar types. You can cam even do this on a normal door-frame pull-up bar.
The only risky pull-up bar type for this is the doorway pull-up bar.
That is, because pulling the band from a doorway pull-up bar can cause it to detach from a certain angle, and hurt you.
Alternatives:
The best thing about this exercise is that you are not limited to a pull-up bar because you can attach the resistance bands at many different places. Here are a couple of great alternatives you can in case you don’t have access to a safe and high enough pull-up bar:
Option 1- Attach Resistance Bands to a Pull-up Bar from a Power Rack
Tutorial: Click the link to this video to learn how to do it.
Option 2- Attach the Resistance Bands to a Door Anchor.
Tuturial: Click the link to this video to learn how to do it.
As good as this exercise can get, it won’t be enough without the rest of the options.
So, continue reading…
The overhead triceps extension is one really effective isolation exercise that targets the triceps efficiently.
What would you need?:
Quick Fact: It actually does not matter if the anchoring position is higher than your head height. Because of how resistance bands work you can attach them at any height.
In case the pull-up is too weak you can do still do this exercises by using one of the alternative methods below.
Alternatives:
The first and most basic technique you can use is to attach your resistance bands using door anchors. (click here to see an example of a really well-made door anchor)
Tutorial: Click the link to this video to learn how to do it.
Another great option is to use your own bodyweight.
All you have to do is to step into the middle of the band with your feet and pull the tip of the band with both of your hands.
The third and probably the best alternative is to use dumbbells instand of resistance bands. If you have a bunch of weights laying around you can use them instead.
If you currently don’t own any dumbbells I highly recommend you to buy a pair because this is one of the most multi-functional piece of equipment you can get.
Click here to see which are the dumbbells I use.
Tutorial: Click the link here to learn how to dumbbell overhead extension.
What if I’m using a cable machine?
If you’re using a cable machine to do overhead extensions you don’t have to be concerned at all with attaching any bands. Most machines come with a comfortable handle that could do the job right.
Add more exercises tips on your list by reading the section below!
Just like the any other exercise, the straight bar dip static hold is an excellent exercise that targets the triceps very well and help you also develop many other muscle groups in your upper body [6].
How is the straight bar dip static hold exercise different than the regular straight bar dips?
Even if the majority of the movement is the same the main difference is the static hold. This exercise requires staying static on the most difficult position for at least 10 seconds which is far more difficult than doing 5 or 10 of those.
Here’s how to do it…
Quick Note: If you want to make the exercise even harder I would recommend you try it on gymnastics rings. They are 10X harder and require way more balance and upper body strength and skills.
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I tried some of the dip exercises and they are really hard. I barely can do 2-3. What can I do?
You are struggling with your dips because they are simply tough to do.
Relax. You’re not alone.
We’re all been struggling with dips at a certain point of our journey.
Dip exercises are difficult because they involve a whole span of motion, not to mention that they use your entire body weight for resistance.
But if you want to get the max of them here are a couple of things you can do:
Using gloves improves your grip on a gymnastic rings, pull-up bar or parallel bars.
If you currently don’t have any gloves I highly recommend you to take a closer look at mine.
Click here to learn more about them <<
Let’s get going to learn more stuffs about triceps workouts…
According to this study [5], the average number of times you’ll have to do these exercises that target a specific muscle group (in our case the triceps) for muscle growth is 2 times per week.
Science [6], also suggests that targeting any large muscle group 2 times per week is enough.
REMEMBER: Triceps workouts are known to be intense. So, you should observe transitions between intensities to avoid causing your muscles to fatigue extremely.
What is the best number of reps for triceps growth?
According to science [7], the best number of reps for triceps growth falls around 8-12.
Keep on going to answer more questions…
If you do them correctly and use proper form, use enough resistance and give your best in every set you should deffinetly see postive results.
But if you want to get big triceps faster, then doing only 1 or 2 of these exercises won’t be enough.
Here’s how you can combine them together to get big triceps quickly and more effectively:
How often do to the workout: As you read above the recommended frequence for optimal results is 2 times per week meaning you need to have at least 48 hours rest between you do it again.
How long does it take: The workout is short and usually takes about 20-30 minutes to complete.
What do I need: In order to do this workout you would need to have access to a stable and tall enough pull-up bar which has enough space above and below so you can do dips, pull-ups and attach resistance bands. Speaking of which you will need to own at least 1 resistance band that has decent resistance. (you can easily change that by stretching it)
How to do it: In order to complete this workout you would need to complete all the exercises below in a big superset without any rest between the exercises. Meaning you start with the first, you do it, then you do the next, etc. After you are finished with all you take 1-2 minute rest and you repeat the whole circuit for 3-4 times. (depending on your current capabilities)
How many repetitions per exercise?: As previously mentioned if your main goal is muscle development you should do between 6 and 12 repetitions per exercise. If you can do more, make the exercise harder, if you can do less, change it to an easier variation.
The exercises per each circuit: (the superset)
Other things you need to do to maximize the workout:
Quick Note: Don’t focus too much on the supplements though. You’ll have to manage your diet first-hand directly from the food you eat.
You’ve finally learned the 5 exercises effective for growing and building the triceps.
As you can see there are a ton of different and useful pull-up bar exercises that are going to help you build and develop your triceps and other muscle groups inside the upper body.
But nothing will be useful if you don’t own a solid pull-up bar to begin with…
If you don’t own a pull up bar yet what are you waiting for? This is one of the best investments you can make.
Take a look at my bad boy waiting for me…
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And no matter what you do remember that the 7 exercises above can transform your like.
They aren’t difficult and they can really target your triceps if you follow all the steps and do them preoperly.
But remember that in order to get results these exercises require a proper diet and an overall healthy lifestyle.
With all those things combined you will have massive arms in no time.
If you don’t learn these steps by heart, it would be impossible to grow and build your triceps!
So remember – train, eat, sleep, repeat and your arms will grow like mushrooms!
But what about the other muscles?
What about the back, traps, chest, biceps, abs and even legs? Can you train them as well?
If you want to learn the answer to that question follow these 2 steps:
STEP 1:
If you really want to grow your entire body and get a serious boost in your grip strength and muscle mass with the help of a pull-up bar I highly recommend you to sign up and get instant access to our 100% free guide Pull Up Bar Training 101: Everything You Need To Know.
Enter you email below and start today:
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STEP 2:
If you liked what you just read and you want to learn more awesome and useful information about pull-up bars feel free to see my other highly related articles.
Here are some of the best ones you should begin with:
Let the bars are with you… always…
– Bozhidar