Triceps Workout at Gym

When you talk about bodybuilding workout, arms workout is very important. It is one of the places where fat accumulates and makes your hands bulkier and subsequently affect your overall personality. Excessive fat in body is a cause of several health-related problems. It’s common to carry excess weight in different parts of the body, including the thighs, abdomen, and arms. You need to be extra cautious about it so that you could improve your looks and get an attractive figure. Here you will learn Triceps Workout at Gym.

If you’re planning to tone your arms, aim for lower weights and higher repetitions. You should preferable include cardiovascular exercise like brisk walking or high-intensity training to help decrease fat around the muscles.

For getting arms workout, you may do stretching exercises or join the gym to get more results under the supervision of a fitness trainer. Triceps Workout at Gym is advised for your lean triceps muscles.

Triceps Push-ups:

Triceps push ups


  1. Begin in a plank position on your feet or knees. Place your hands directly under your chest. Turn your hands inward so your fingers form a triangle.
  2.  Slowly lower yourself to the floor, make sure to keep your body straight with your core engaged.
  3. Push back up into a plank position, squeezing through the back of your arms and mid-back, pulling your shoulders away from your ears.
  4. Repeat 10-15 times. Perform 3 sets.

Triceps Pulley Push-Down:

Triceps pully pushdown


  1. Stand comfortably facing an overhead pulley with a rope attached.
  2. Keep your hands on the end of the rope and palms facing each other.
  3. Stand out with feet hip-width apart, knees slightly bent.
  4. Start with your elbows beside your hips, bent at 90 degrees, and extend your arms down toward the floor until they are straight.
  5. Push into the back of the arms at the end of the movement.
  6. Repeat 10-15 times. Perform 3 sets.

Lat Pull-Down:


  1. Sit down facing the weight stack of overhead lat pull-down machine with a wide bar attached.
  2. Reach overhead and grab the bar with a wide grip, palms facing away from your body.
  3. Lean back 30-45 degrees and pull the bar down toward your chest.
  4. Push back the weight towards the front side with the pulley in a slow position. Relax your shoulders and neck.
  5. Repeat 10-15 times. Perform 3 sets.

Lying Triceps Extension:


  1. Lie down on a bench, holding a straight bar with your hands shoulder-width apart.
  2. Extend your arms at 90 degrees away from your body, with your palms and elbows facing your legs.
  3. Keeping the upper arm straight, slowly bend your elbows, and lower the bar down toward your forehead.
  4. Return to starting position.
  5. Repeat 10-15 times. Perform 3 sets.

Reverse Fly:

reverse fly


  1. Lie down on an incline bench with the bench slightly declined and your chest on the bench.
  2. Hold a dumbbell in each hand and let them hang toward the floor.
  3. Raise your arms out to the side in the shape of a “T” in a slow position.
  4. Keep your shoulders down and squeeze through the back of the shoulders and upper back.
  5. Repeat 10-15 times. Perform 3 sets.

Thus, the above Triceps Workout at the Gym will certainly help you to build up your arms. stronger.

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