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Best Triceps Workouts You Can Do At The Gym

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The Only Triceps Workouts You Need To Do At The Gym 2019

Are you’re looking for some Triceps workouts to build big and wider arms? well, you are in the right place.

In this article, you’ll learn some cool exercises you can do at the gym, to get a better pump and better tricep peaks.

Make sure you do some warm-up exercises before you workout.

Triceps Workout #1: Close grip pushup

Primary Muscle: Triceps

Secondary Muscle: Shoulder

Equipment Required: Your Body

Step 1: Begin in a regular pushup position. And move your hands until they are directly under your shoulders.

Step 2: Make sure to keep your elbows tucked into sides. Now lower your body until your chest almost touches the ground, pause, then push yourself back up to starting position.

Step 3: Repeat as necessary with good form.

Triceps Workout #2: Wide Grip Pull Up 

Primary Muscle: Triceps

Equipment Required: Chin-Up Bar

Step 1: Hang by your arms and then pull yourself all the way up so that your chin goes over the bar.

Step 2: Lower yourself all the way down.

Step 3: Repeat the motion for the desired amount of repetitions.

Triceps Workout #3: Bench Dips

Primary Muscle: Triceps

Secondary Muscle: Chest & Shoulder

Equipment Required: Bench

Step 1: Place your hands on the edge of a flat bench and rest your feet on another bench. Assume a torso-leg angle of about 90 degrees.

Step 2: Inhale and bend your arms

Step 3: Straighten your arms to return to the starting point, exhaling as you complete the movement.

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Triceps Workout #4: Lying Triceps extensions (Skull Crusher)

Primary Muscle: Triceps

Equipment Required: Barbell, Bench

Step 1: Lie on a flat bench and take an overhand grip on the bar with your arms extended.

Step 2: Inhale and bend your elbows, making sure you don’t allow them to flare to the sides.

Step 3: Return to the starting position, exhaling as you complete the movement.

Triceps Workout #5:  Dumbbell Triceps Extensions

Primary Muscle: Triceps

Secondary Muscle: Chest & Shoulder

Equipment Required: Dumbbell, Bench

Step 1: lie on a flat bench holding a dumbbell in each hand with your arms extended straight up from your shoulders.

Step 2: Inhale and slowly bend your arms.

Step 3: Return to the starting position, exhaling as you complete the movement.

Triceps Workout #6: Seated EZ-Bar triceps extensions

Primary Muscle: Triceps

Equipment Required: EZ-Bar, Bench

Step 1: Stand or sit, taking an overhand grip on the bar with your arms extended upward.

Step 2: Inhale and bend your elbows to lower the bar behind your neck.

Step 3: Return to starting position, exhaling as you complete the extension.

Triceps Workout #7: Seated Dumbbell Triceps Extensions

Primary Muscle: Triceps

Equipment Required: Dumbbell, Bench

Step 1: Sit holding the dumbbell in both hands behind your neck

Step 2: Inhale and extend your arms straight until they are above your head

Step 3: Exhale as you complete the movement.

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Triceps Workout #8: One-Arm Dumbbell Triceps Extensions

Primary Muscle: Triceps

Equipment Required: Dumbbell, Bench

Step 1: Stand or sit holding a dumbbell in one hand with your arm extended upward.

Step 2: Inhale and bend your elbow to lower the dumbbell behind your neck.

Step 3: Return to the starting position, exhaling as you complete the movement.

Triceps Workout #9: Dumbbell triceps kickback

Primary Muscle: Triceps

Equipment Required: Dumbbell, Bench

Step 1: Stand with your knees slightly flexed, bending forward at the waist, and keeping your back straight. Press your upper arm against your side. Bend your arm at a 90-degree angle.

Step 2: Inhale and straighten your arm.

Step 3: Exhale as you complete the movement

Triceps Workout #10: Pushdowns

Primary Muscle: Triceps

Equipment Required: Cable Machine

Step 1: Stand facing the machine with your hands on the bar and your elbows against your sides.

Step 2: Inhale and straighten your arms, but don’t separate your elbows from your sides.

Step 3: Exhale as you complete the movement.

Triceps Workout #11: Reverse Pushdowns

Primary Muscle: Triceps

Equipment Required: Cable Machine

Step 1: Stand facing the machine with your hands on the bar and elbows flexed against your sides.

Step 2: inhale and straighten your arms, don’t separate your elbows from your sides.

Step 3: Exhale as you complete the movement.

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Triceps Workout #12: One-Arm Reverse pushdowns

Primary Muscle: Triceps

Equipment Required: Cable Machine

Step 1: Stand facing the machine and grasp the handle with an underhand grip.

Step 2: Inhale and straighten your arm.

Step 3: Exhale as you complete the movement.

Triceps Workout #13: Rope Push Down

Primary Muscle: Triceps

Equipment Required: Cable Machine

Step 1: Face a high pulley machine enabled with a rope attachment. Grasp the ends of the rope, your palms should be facing inward, and your elbows are by your waist. This is your starting position.

Step 2: Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides.

Step 3: Now Hold for a moment and then inhale as you slowly return the rope to the starting position.

Step 4: Repeat for a complete set.

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