/Triceps Exercises
Triceps Exercises

Triceps Exercises

Any arms workout that doesn’t spend at least as much time focusing on the triceps as the biceps is an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps exercises make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

1. Cable Push Down

Triceps Exercises

In your workout: Since this is an isolation exercise, do it toward the end of your triceps workout for 3 sets of 10-12 reps. Once you pass the beginner level, it may be okay to allow your elbows to drift a bit from your sides to allow a greater stretch on the triceps.

2. Reverse Grip Triceps Push down

Triceps Exercises
  1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
  3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  5. Repeat for the recommended amount of repetitions.

3. Skull Crusher

Triceps Exercises

In your workout: Do 3 sets for 8-12 reps as the first or second exercise in your routine. Make sure you have a spotter on these, which will help you get the bar into position and allow for a bit more safety when you’re lowering the bar toward that million-dollar face!

4. Weighted Parallel Bar Dip

Triceps Exercises

In your workout: While there’s a pretty high degree of muscle recruitment with dips, it’s oftentimes best to push them later in your workouts. Start your triceps training by slinging big weights with presses, and then use dips in the middle of your workout to flush those arms with blood. Load up your dip belt and shoot for 3-4 sets of 8-12 reps!

5. Seated Overhead Dumbbell Extension

Triceps Exercises

In your workout: After multi joint triceps exercises, this is normally done toward the second half of your workout. Do 3 sets of 8-10 reps. The goal here is to really load the triceps during the eccentric portion of the lift, so concentrate on a good stretch as you lower the weight.

6. Weighted Bench Dip

Triceps Exercises

In your workout: Put this in the middle or end of your workout. If you are feeling super fatigued, this may not be the best exercise, since your shoulders could end up in a compromised position rounding forward. Shoot for 3 sets of 8-12 reps.

7. Triceps Push down – Rope Attachment

Triceps Exercises
  1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  3. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  4. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

8. Dumbbell triceps kick back

Triceps Exercises

In your workout: You won’t be able to go very heavy with this exercise, so do it last in your routine for 3 sets of 10-12 reps. Maximal contraction is the name of the game here.

9. Cable Overhead Extension With Rope

Triceps Exercises

In your workout: A great second or third exercise in place of another long-head movement. Do 3 sets of 8-12 reps.

10. Close-Grip Push-Up

Triceps Exercises

In Your Workout: Do this as a finishing exercise. If sets from your toes are too easy, put your feet up on a bench. When that becomes too easy, have a partner put a 45-pound plate on your back, or do the move as the second half of a super set. Stick with the basics here: 3-4 sets for as many reps as you can.