Triceps exercise

Triceps Exercises in the Gym

Tricep Pushdowns (Cable Machine)

Stand facing the cable machine with a straight bar or rope attachment. Keep elbows close to your body and push the bar/rope downwards until your arms are fully extended. Focus on squeezing your triceps at the bottom. Close-Grip Bench Press

Use a barbell on a bench. Grip the bar with hands shoulder-width apart. Lower the bar to your chest and press upward, focusing on tricep engagement. Dumbbell Tricep Kickbacks

Hold a dumbbell in each hand, hinge forward at the hips, and keep your back straight. Bend elbows to 90 degrees and extend them backward until arms are fully straight. Overhead Tricep Extension (Dumbbell or EZ Bar)

Hold a dumbbell or EZ bar with both hands and extend it overhead. Bend your elbows to lower the weight behind your head, then straighten your arms to return to the starting position. Skull Crushers (Lying Tricep Extensions)

Lie on a bench and hold an EZ bar with arms extended over your chest. Lower the bar to your forehead by bending your elbows, then push it back up. Dips (Bodyweight or Machine)

Use parallel bars or a dip machine. Lower your body by bending your elbows and push back up to engage the triceps. Diamond Push-Ups

Get into a push-up position with hands forming a diamond shape under your chest. Lower your chest to the floor and push back up. These exercises target all three heads of the triceps, helping to build strength and definition. Focus on proper form to avoid injury!