Triceps Gain Workout: 8 Exercises! #TricepsWorkout #Trending #Gym #Fitness

Triceps Gain Workout: 8 Exercises for Massive Arm Growth


Do you dream of having well-defined, massive arms that turn heads at the gym? Building impressive triceps can help you achieve that goal! In this article, we will dive into an intense triceps gain workout consisting of 8 powerful exercises. Strengthening and sculpting your triceps not only enhances your arm aesthetics but also improves overall upper body strength. So, let’s get started on your journey to triceps growth!

TRICEPS GAIN WORKOUT/ 8EXERCISE. #tricepsworkout #trending #gym #fitness

1. Close-Grip Bench Press

The close-grip bench press is one of the most effective exercises for triceps mass. This compound movement targets the triceps, chest, and shoulders. To perform it, lie on a flat bench with your hands gripping the barbell shoulder-width apart. Lower the barbell to your chest while keeping your elbows close to your body. Push the barbell back up, exhaling as you extend your arms. Start with a weight that challenges you but allows for proper form, gradually increasing the weight over time.

2. Triceps Dips

Triceps dips are an incredible body-weight exercise that targets the triceps and chest muscles. To begin, find parallel bars or use a dip station. Place your hands on the bars with your arms straight, supporting your entire body weight. Lower yourself by bending your elbows, then push back up by extending your arms. Maintain control and go as low as your shoulder mobility allows. Adjust the difficulty level by bending your knees or keeping your legs straight.

3. Skull Crushers

Skull crushers, also known as lying triceps extensions, are exceptional isolation exercises. Lie flat on a bench, holding a barbell with your arms extended straight above your head. Slowly bend your elbows, bringing the weight towards your forehead. Extend your arms back up to the initial position, focusing on contracting your triceps throughout the movement. Remember to keep your upper arms stationary and engage your core for stability.

4. Triceps Pushdowns

Triceps pushdowns are a popular exercise that primarily targets the triceps. Standing in front of a cable machine, attach a straight bar to the high pulley. Hold the bar with an overhand grip, keeping your elbows close to your sides. Push the bar down until your arms are fully extended, squeezing your triceps. Return to the starting position in a controlled manner. Experiment with different attachments to vary the grip and target different areas of the triceps.

5. Overhead Dumbbell Extensions

The overhead dumbbell extension is an effective triceps exercise that isolates the muscle group. Stand or sit on a bench with a dumbbell held overhead using both hands. Lower the dumbbell behind your head, bending your elbows while keeping your upper arms stationary. Extend your arms back up to the starting position. Remember to maintain control and avoid any swinging motion during the exercise.

6. Diamond Push-Ups

Diamond push-ups are a challenging variation of traditional push-ups that mainly target the triceps. Assume a plank position, but place your hands close together with index fingers and thumbs touching, forming a diamond shape. Lower your body down, maintaining a controlled pace, until your chest nearly touches your hands. Push back up, focusing on your triceps contraction. If necessary, modify the exercise by performing it on your knees.

7. Cable Overhead Triceps Extensions

The cable overhead triceps extension is an effective exercise that emphasizes the long head of the triceps. Attach a rope handle to a high pulley, standing with your back to the cable machine. Grab the rope with an overhand grip, positioning it behind your head. Extend your elbows, moving the rope downwards while keeping your upper arms stationary. Slowly return to the starting position, concentrating on the tension in your triceps.

8. Bench Dips

Bench dips are a simple yet powerful exercise for triceps development. Sit on the edge of a bench or step, placing your palms next to your hips, fingers hanging forward. Walk your feet forward and position them shoulder-width apart. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up, focusing on your triceps contraction. Increase the difficulty by elevating your legs on another bench or adding weight on your thighs.


Commitment, consistency, and dedication are key to achieving significant triceps growth. Incorporating these 8 exercises into your workout routine will provide a well-rounded approach to packing on muscle mass and adding definition to your triceps. Remember to gradually increase the weight and listen to your body to prevent injuries. So, hit the gym with determination, and soon you will proudly flex your massive triceps, becoming a true trendsetter in the fitness world!

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