The best tricep exercises for a stronger bench press are close-grip bench press, board or pin presses, floor press, heavy weighted dips, JM presses, and heavy pushdowns. These target the lockout phase where the triceps take over from the chest.
Why Triceps Matter for the Bench
The bench press involves the chest, front delts, and triceps. The chest dominates the bottom portion, while the triceps handle the lockout — the final third. If your bench stalls consistently at the midpoint or higher, your triceps are the weak link.
All three heads are active during pressing, but the lateral and medial heads contribute most because the arm stays at the sides.
Best Tricep Exercises for Bench Strength
1. Close-Grip Bench Press
The single best accessory. Grip at shoulder width, elbows at 45 degrees. Use 70 to 85 percent of your regular bench max. 4 sets of 5 to 8.
2. Board Press / Pin Press
Partial range overloading the lockout. Use 90 to 110 percent of bench max. 3 to 4 sets of 3 to 5.
3. Floor Press
The floor stops descent at the halfway point, eliminating the chest-dominant bottom. Works with dumbbells, barbells, or kettlebells. 3 to 4 sets of 6 to 8.
4. Heavy Weighted Dips
Upright torso, heavy load via dip belt. One of the highest-load tricep exercises possible. Transfers directly to bench. 3 to 4 sets of 6 to 10. See our dips guide.
5. JM Press
Hybrid between close-grip bench and skull crusher. Lower toward chin by bending elbows while allowing slight forward drift, then extend. Developed specifically for bench lockout strength. 3 sets of 8 to 10.
6. Heavy Pushdowns
Focused lockout strengthener. Use rope or EZ bar attachments. 3 to 4 sets of 8 to 12 with strict form.
How to Program
One heavy bench day with close-grip bench as primary accessory. One lighter day with 2 to 3 isolation exercises. Total 10 to 15 weekly sets. See our volume guide. Compound pressing movements transfer best to bench; isolation work builds supporting muscle. Use both.
Olympic Tricep Bar
EZ bar for heavy skull crushers and close-grip pressing.
Why we suggest it: Angled grips reduce wrist strain while allowing heavier loads.
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Diagnosing Your Weak Point
Stall off the chest = chest weakness. Stall at midpoint = transition issue. Stall near lockout = triceps are weak. If elbow pain limits pressing, address that first.
