Muscle group
Training your triceps at the gym
Your triceps are on the back of your upper arm and help with every pushing movement, like push-ups and bench press. They respond well to both heavier weight and controlled sets. You can train them with machines, cables, barbells, and dumbbells, depending on what your gym has.
12 machines · 12 exercises
Coach tips
- Keep your elbows as stable as you can on triceps exercises. The less your shoulders move, the more the work stays on the back of your arm.
- Control the lowering phase for 2 to 3 seconds instead of letting the weight drop. You’ll feel the muscle working more and protect your joints better.
- Pick a weight that lets you finish your set with solid form, without arching your lower back a lot or using your whole body to move the load.
- Mix heavier moves like close-grip bench press or dips with more controlled cable or machine work to really fatigue your triceps.
Machines
Assisted chin-up and dipAt all 76 gyms GoSet follows
Fixed-weight barbellsAt all 76 gyms GoSet follows
Multi-station cable machineAt 72 of the 76 gyms GoSet follows
Chest pressAt all 76 gyms GoSet follows
Olympic decline benchAt all 76 gyms GoSet follows
Olympic flat benchAt all 76 gyms GoSet follows
Olympic incline benchAt all 76 gyms GoSet follows
Power tower (pull-up, dip, knee raise)At all 76 gyms GoSet follows
Seated dip machineAt all 76 gyms GoSet follows
Assisted pull-up and dip (knee pad)At all 76 gyms GoSet follows
Shoulder pressAt all 76 gyms GoSet follows
Triceps pressAt all 76 gyms GoSet follows
Exercises
Assisted dipTriceps · Chest
Bar dipTriceps · Chest
Barbell skull crusherTriceps
Overhead cable triceps extensionTriceps
Rope triceps pushdownTriceps
Cable triceps pushdownTriceps
Close-grip bench pressTriceps · Chest
Lying dumbbell triceps extensionTriceps
Overhead dumbbell triceps extensionTriceps
Dumbbell triceps kickbackTriceps
Seated machine dipTriceps
Machine triceps extensionTriceps
These also work this muscle
Log your triceps sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
What’s a good triceps exercise to start with?
For most people, rope triceps pushdowns or cable triceps pushdowns are easier to control than dips or heavy bar work. You can keep your back straight, dial in the weight, and focus on just bending and straightening your elbows without stressing your shoulders too much.
Do I need to do dips to build my triceps?
No. Bar dips and assisted dips are solid moves, but you can make good progress with cable extensions, dumbbell or barbell extensions, and close-grip bench press. What really matters is steady technique and well-controlled sets.
How often can I train my triceps?
Your triceps already work a lot during pushing movements like chest press and bench presses. In practice, many people train them once or twice a week, often at the end of a chest or shoulder workout. Pay attention to your recovery and stop if you feel unusual pain.
Which gyms have triceps equipment?
You can train triceps on several pieces of equipment like presses, cable stations, and the triceps press. This type of setup is available in many of the 76 gyms tracked by GoSet in Québec.