Tricep workout
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.