In this article, you will find the Best Triceps Workout at Gym.

All men want massive arms. No doubt, arms are definitely the most trained muscles in the gym. When it comes to training arm muscles, beginners focus on their biceps only. Countless times, I have seen beginners doing bicep curls alone thinking that they can get massive arms.

What they don’t know is that biceps only constitute one-third of their arm muscles! Almost two-third of the muscles in your arms are actually triceps. If you truly wish to have those big guns, you must start training your triceps more. I have prepared this Ultimate Triceps Workout at Gym to assist you in training your triceps in a more efficient way.

Triceps Workout at Gym
Triceps Workout at Gym, Photo by John Fornander

Also see: Must do Dumbbell Workout at Gym for Back


Triceps Workout at Gym: Anatomy of Triceps

It is necessary to understand the anatomy of tricep muscles before you start training them. As the name suggests, triceps consist of three major parts. The three heads of triceps are:

  1. The long head
  2. The lateral head
  3. The medial head.

Triceps are a major part (almost two-third) of your upper arms. They are located at the back of your upper arms. The primary function of triceps comes into play during extension of elbow or shoulder joint. The Long head works on both the elbow and the shoulder joint while the other two heads assist the elbow joint only.

Triceps Workout at Gym
Triceps Workout at Gym, Photo by Daniel Apodaca

Triceps Workout at Gym: Exercises

Exercise #1 Triceps Pushdown

When it comes to tricep workout at gym, pushdown requires no introduction. The exercise is particularly popular because this exercise trains all the three heads of triceps.

Also see: Must do Dumbbell Workout at Gym for Chest

Triceps Workout at Gym: Pushdown
Triceps Workout at Gym: Pushdown
Triceps Workout at Gym: Pushdown
Triceps Workout at Gym: Pushdown

How to Perform:

    • Attach a V-Bar to the cable and stand in front of it.
    • Keep your back straight and shoulders wide. Remember to keep your elbows tucked in to your sides.
    • Now push the bar down by extending your elbows however, do not lock the elbow joint completely.
    • Slowly return to the initial position while inhaling. Keep a control on the bar, while returning to initial position.

Pro-Tip: Keep your back straight otherwise the stress will move from your triceps muscles to the back muscles.

Pros: This exercise is great to build strength and endurance. As already stated, it targets all the key parts of your tricep muscles.

Cons: There is a potential risk of elbow injury. Do not completely lock your elbows when you push the weight downwards.


Exercise #2 Skull Crusher

This is one of my favourite exercises when it comes to targeting the triceps. The most important task in this exercise is to have correct form, else you can have your skull crushed(literally) !!

Skull Crusher
Triceps Workout at Gym: Skull Crusher
Triceps Workout at Gym: Skull Crusher
Triceps Workout at Gym: Skull Crusher

How to Perform:

    • Lie on the bench, with your feet flat on the ground. Let your head slightly hang from the bench.
    • Hold the EZ bar up by extending your arms. Your grip should be shoulder wide.
    • While keeping your upper arms fixed, bend your elbows to lower the bar till it is slightly above your forehead.
    • Slowly return to the initial position by extending your arms.

Pro-Tip: Have control on the bar. Keep your movement slow and controlled.

Pros: It is one of the best exercise when it comes to training the triceps.

Cons: There are many places where you can mess up. As I always say, avoid ego lifting.


Exercise #3 Close Grip Bench Press

Bench Press is a celebrity in the world of chest muscle training. What you may not know is that you can have a wonderful Triceps workout at Gym by slightly modfying the grip.

Close Grip Bench Press
Triceps Workout at Gym: Bench Press
Triceps Workout at Gym: Bench Press
Triceps Workout at Gym: Bench Press

How to Perform:

    • Lie on a flat bench with your feet firmly on ground.
    • Hold the bar with a close grip. Lift it carefully from the rack, keeping your arms straight.
    • Breathe in and bring the barbell down directly above your chest. Do not let your elbows flare out.
    • While exhaling, press the weights up. Repeat this motion to complete the set.

Pro-Tip: Remember to have your elbows tucked in when you bring the bar down.

Pros: You get your chest trained at same time as your triceps. You can include this exercise either in your chest or tricep muscle training schedule.

Cons: Close grip bench press is all about having a correct form. If you are a beginner, remember to have some help to assist you.


Exercise #4 Triceps Kickback

This is another popular exercise among gymers to train triceps. The best thing abount this exercise is that its great for beginners and advanced lifters alike.

Triceps Kickback
Triceps Workout at Gym: Kickback
Triceps Workout at Gym: Kickback
Triceps Workout at Gym: Kickback

How to Perform:

    • Keep your left knee on the bench. Use left palm for support.
    • Hold a dumbbell in your right hand and lean forward about 45°.
    • Keep your upper arm parallel to the ground and forearm perpendicular to the ground.
    • Keep your upper arm straight and extend forearm to make it parallel to the ground.
    • Complete the set and repeat the same exercise with the other side.

Pro-Tip: Remember to have your arm parallel to the ground.

Pros: The moverment is easy even for the beginners. The risk of having an injury is low unless you decide to do ego lifting.

Cons: It is difficult to lift heavy weights using this exercise. Using too much weight will make you compromise with the form.


Exercise #5 Diamond Pushups

Pushups need no introduction. They are good to train your chest. Also, by making a slight adjustment, you get diamond pushups which are great to train your triceps.

How to Perform:

    • Lie on ground on your all fours. Your hands should be flat on ground and legs extended back.
    • Keep your hands straight. Your index fingers and thumbs should be close as if forming a traingle.
    • Keeping this form intact, perform the pushups.

Pro-Tip: Keep your body in a straight line. Do not bend your back while performing pushups/

Pros: Your secondry muscles like abs and obliques also get trained.

Cons: It is hard especially when you are beginner. You may not be able to complete even a single set. Try other exercises to gain strength.


Exercise #6 Triceps extension

As the name just, triceps extension are great to build strength and endurance for extension activity performed by the triceps.

Triceps Extension
Triceps Workout at Gym: Extension
Triceps Workout at Gym: Extension
Triceps Workout at Gym: Extension

How to Perform:

    • Stand straight with feet shoulder width apart.
    • Hold the dumbbell using your both hands. Lift the dumbbell above your head by extending your arms.
    • Slowly lower the dumbbells to get them behind your back by bending your elbow.

Pro-Tip: Keep your elbow close to your head. Avoid flaring it out too much.

Pros: You can train your triceps at both arms individually also. Just start performing it with just one hand.

Cons: Too much bending of elbow can cause an injury. Do not lift too much weight if you have to compromise with the form.


Exercise #7 Lying Triceps Extension

This is just a variation of standing triceps extension. Both focus on training your triceps.

Triceps Lying Extension
Triceps Workout at Gym: Lying Extension
Triceps Workout at Gym: Lying Extension
Triceps Workout at Gym: Lying Extension

How to Perform:

    • Lie on a flat bench. Keep your feet firmly on the ground.
    • Using both of your hands, hold the dumbbell tightly.
    • Raise the dumbbell above your head by extending the hands.
    • Bend your arms to bring the dumbbell back of your head.
    • Slowly return to the initial position.

Pro-Tip: Your chest muscles also get targeted while performing it. You can include this exercise in your chest schedule too.

Pros: It helps to have complete focus on the moverment of weight. Otherwise, you have to focus on mainting your standing posture too in case of standing triceps extension.


Triceps Workout at Gym: The Ultimate Plan

Tricep muscles are primarly used for extension of the elbow joint. Your triceps workout at gym must include the primary movements of triceps. Include exercise where your upper arms are overhead, in front of you and at your sides.

I have created this plan which you can use to target all the different parts of your tricep muscles. Include the Ultimate Triceps Workout at Gym one to times a week in your training schedule.

Triceps Pushdown

Sets: 4-4, Repeatitions: 12-15

Skull Crusher

Sets: 3-4, Repeatitions: 8-10

Triceps Extension

Sets: 3-4, Repeatitions: 12-15

Triceps Kickback

Sets: 3-4, Repeatitions: 10-12

You can’t get great arms unless you train biceps too. For great biceps, visit Biceps Workout for Mass.