Triceps workout plan

Tricep workout

Triceps workout plan

Tricep workout

Unlock tricep titan mode: Crush your goals with our power-packed workout plan!

Unlock tricep titan mode: Crush your goals with our power-packed workout plan!

Overhead Tricep Extension

Sets: 3
Reps: 12 - 15

Stand or sit with a dumbbell or barbell held overhead with both hands. Lower the weight behind your head by bending your elbows, then extend your arms to raise it back up.

Overhead Tricep Extension

Sets: 3
Reps: 12 - 15

Stand or sit with a dumbbell or barbell held overhead with both hands. Lower the weight behind your head by bending your elbows, then extend your arms to raise it back up.

Tricep Rope Pushdown

Sets: 3
Reps: 12 - 15

Attach a rope to a high pulley on a cable machine. Stand facing the machine, hold the rope with both hands, and push it down until your arms are fully extended, focusing on contracting your triceps.

Tricep Rope Pushdown

Sets: 3
Reps: 12 - 15

Attach a rope to a high pulley on a cable machine. Stand facing the machine, hold the rope with both hands, and push it down until your arms are fully extended, focusing on contracting your triceps.

Tricep Kickbacks

Sets: 3
Reps: 8 - 10

Hold a dumbbell in each hand, hinge at the hips, and keep your upper arms parallel to the ground. Extend your arms straight back, contracting your triceps. Bring the weights back towards your body.

Tricep Kickbacks

Sets: 3
Reps: 8 - 10

Hold a dumbbell in each hand, hinge at the hips, and keep your upper arms parallel to the ground. Extend your arms straight back, contracting your triceps. Bring the weights back towards your body.

Skull Crushers

Sets: 3
Reps: 8 - 10

Lie on a bench with a barbell or dumbbells in your hands. Lower the weight towards your forehead by bending your elbows. Extend your arms back to the starting position.

Skull Crushers

Sets: 3
Reps: 8 - 10

Lie on a bench with a barbell or dumbbells in your hands. Lower the weight towards your forehead by bending your elbows. Extend your arms back to the starting position.

Tricep Dips

Sets: 3
Reps: 8 - 10

Use parallel bars or the edge of a bench. Lower your body by bending your elbows to about 90 degrees. Push back up to the starting position using your triceps.

Tricep Dips

Sets: 3
Reps: 8 - 10

Use parallel bars or the edge of a bench. Lower your body by bending your elbows to about 90 degrees. Push back up to the starting position using your triceps.

Close-Grip Bench Press

Sets: 3
Reps: 8 - 10

Lie on a bench and grip the barbell with hands closer than shoulder-width. Lower the barbell to your chest and press it back up.

Close-Grip Bench Press

Sets: 3
Reps: 8 - 10

Lie on a bench and grip the barbell with hands closer than shoulder-width. Lower the barbell to your chest and press it back up.

Tricep workout notes

When doing a triceps workout, prioritize form and variety. Warm up properly to prevent injury.

Include exercises like dips, extensions, and pushdowns.

Increase weight gradually for muscle growth.

Focus on controlled movements and rest between sets.

Listen to your body and adjust as needed. Finish with stretching for recovery.


Tricep workout notes

When doing a triceps workout, prioritize form and variety. Warm up properly to prevent injury.

Include exercises like dips, extensions, and pushdowns.

Increase weight gradually for muscle growth.

Focus on controlled movements and rest between sets.

Listen to your body and adjust as needed. Finish with stretching for recovery.


This awesome tricep workout was created with AI

This awesome tricep workout was created with AI