Top 5 Best Killer Tricep workout in Gym


The triceps brachii, often referred to as simply “triceps,” are the muscles located on the back of your upper arm. They play a crucial role in various daily activities and are particularly important for weightlifting and sports performance. If you’re looking to develop well-defined, strong arms, a comprehensive tricep workout in  gym is essential. In this guide, we’ll delve into the anatomy of the triceps, the importance of a targeted tricep workout, and provide a detailed,

Understanding Triceps Anatomy:

Before we dive into the workout, let’s briefly explore the anatomy of the triceps. The triceps consist of three distinct heads: the long head, the lateral head, and the medial head.

  1. Long Head: The long head is the largest of the three and runs down the back of your upper arm. It originates from the scapula (shoulder blade) and inserts into the ulna bone of the forearm.
  2. Lateral Head: This head is situated on the outer side of the upper arm. It originates from the upper humerus and also inserts into the ulna.
  3. Medial Head: The medial head is located underneath the long head, closer to the inner side of the upper arm. It originates from the humerus and inserts into the ulna, similar to the other heads.

The Importance of Tricep Training:

Strong triceps are essential for several reasons:

  1. Improved Upper Body Strength: Well-developed triceps contribute significantly to upper body strength, allowing you to lift heavier weights in various exercises like bench presses, overhead presses, and push-ups.
  2. Enhanced Aesthetics: Building your triceps helps create a balanced, sculpted look for your arms, making them appear more defined and impressive.
  3. Injury Prevention: Strong triceps provide stability to your shoulder joint, reducing the risk of injuries during lifting or sports activities.
  4. Functional Strength: Everyday tasks like pushing, lifting, and carrying are made easier when your triceps are strong and functional.
  5. Athletic Performance: Tricep strength is crucial in sports like swimming, boxing, and tennis, where powerful arm movements are essential for performance.

A Comprehensive Tricep Workout:

Now, let’s dive into a comprehensive tricep workout in gym routine that will help you build strong, well-defined triceps. This tricep workout in gym plan includes exercises that target each of the three tricep heads to ensure balanced development.

Exercise 1: Tricep Dips (Target: All three tricep heads)

  • Find parallel bars or use a dip station.
  • Support your body with your arms fully extended and your shoulders over your wrists.
  • Lower your body by bending your elbows until they reach a 90-degree angle.
  • Push back up to the starting position.
  • Perform 3 sets of 10-12 reps of this tricep workout in gym
Tricep Workout In Gym
Tricep Dips
Tricep Workout In Gym
Close Grip Bench Press

Exercise 2: Close-Grip Bench Press (Target: Lateral and medial tricep heads)

  • Lie on a flat bench with your hands close together (around shoulder-width apart).
  • Unrack the barbell and lower it to your chest.
  • Push the barbell back up to the starting position.
  • Perform 4 sets of 8-10 reps this tricep workout in gym.    TOP 5 Best Super Leg Workout In Gym

Exercise 3: Skull Crushers (Best tricep workout in gym )

  • Lie on a flat bench with a barbell or dumbbells in your hands.
  • Extend your arms upward, perpendicular to the floor.
  • Bend your elbows, lowering the weight toward your forehead.
  • Extend your arms to return to the starting position.
  • Perform 3 sets of 10-12 reps this tricep workout in gym.

How to Do Skull Crushers: Form, Variations, Benefits - Men's Journal


Exercise 4: Tricep Pushdown (Killer tricep workout in gym)

  • Attach a rope or bar to a cable machine set at chest height.
  • Stand facing the machine, gripping the rope or bar with both hands.
  • Keep your elbows close to your sides as you push the rope/bar down until your arms are fully extended.
  • Return to the starting position.
  • Perform 4 sets of 12-15 reps this tricep workout in gym.

Cable Triceps Pushdown - YouTube

Exercise 5: Overhead Tricep Extension (Target: Long tricep head)

  • Stand or sit with a dumbbell or EZ-curl bar held overhead with both hands.
  • Lower the weight behind your head by bending your elbows.
  • Extend your arms to raise the weight back up.
  • Perform 3 sets of 10-12 reps this tricep workout in gym.

Overhead Tricep Extension: How-To and Variations


Exercise 6: Rope Pushdown

Rope pushdown, often referred to as the “tricep rope pushdown,” is a popular strength training exercise that primarily targets the triceps brachii muscles in the upper arms. This exercise is commonly performed in a gym using a cable machine with a rope attachment. Here’s a brief description of how to perform rope pushdown in 200 words:

To execute the rope pushdown:

  1. Set up the cable machine: Begin by attaching a rope handle to the high pulley of a cable machine. Adjust the weight stack to your desired resistance level.
  2. Position yourself: Stand facing the cable machine and grasp the rope handle with both hands, palms facing each other. Keep your feet shoulder-width apart and maintain a slight bend in your knees.
  3. Engage your core: Tighten your abdominal muscles to stabilize your torso throughout the exercise.
  4. Perform the movement: With your elbows close to your sides, exhale as you extend your arms fully, pushing the rope handle downward. Focus on using your triceps to perform the movement and avoid excessive swinging or using momentum.
  5. Contract and pause: At the bottom of the movement, when your arms are fully extended, squeeze your triceps for a brief moment to maximize muscle engagement.
  6. Return to the starting position: Inhale as you slowly bend your elbows to bring the rope handle back to the initial position, maintaining control of the weight stack.
  7. Repeat: Perform the desired number of repetitions, typically 3 sets of 10-15 reps, while maintaining proper form and control.

Tricep Pushdown vs Tricep Extension | Mirafit

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