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Gym workouts

Tricep workout: a close-grip press, then overhead, lying and pushdown extensions

This session trains the triceps at the back of your upper arm: a close-grip press or dips, then extensions with your arm overhead, lying down and by your side, about 10 hard sets in 35 minutes. It differs from our other sessions: the arm workout pairs triceps with biceps in supersets, the push day workout gives your triceps one pushdown after the presses, the chest workout has dips but no extensions, and the pull day and back workouts don't train your triceps directly. In a 12-week trial, overhead extensions grew the triceps more than extensions with the arm at your side, and pressing grew a different part of the muscle than lying extensions, so the mix covers the whole muscle. Training at home? Use our arm workout at home.

35 minIntermediate7 movesA barbell · A bench or box · A cable machine · A dumbbellShoulders · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Push-up8 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Press

Rest 2 min

  1. Close-grip barbell bench press1 lighter set, then 3 sets of 6 to 8
    Intermediate · Triceps, Chest, Shoulders · 3D demoHands about shoulder-width, elbows close; stop 2 or 3 reps short. Or dips, 2 to 3 sets of 6 to 12, or the dip machine. Dumbbells: the dumbbell squeeze press, 2 to 3 sets of 8 to 12Easier: Chest press machineHarder: Dumbbell bench press

Overhead

Rest 60 to 90 s

  1. Overhead cable triceps extension3 sets of 10 to 15
    Intermediate · Triceps, Shoulders · 3D demoElbows pointing forward and still; lower until you feel a stretch. With shoulder pain, do a second set of pushdowns or kickbacks instead. Dumbbell: the standing overhead dumbbell extensionEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Lying

Rest 60 to 90 s

  1. Dumbbell skull crusher (lying triceps extension)2 to 3 sets of 10 to 15
    Intermediate · Triceps · 3D demoLower to just above your forehead, elbows still. Or the EZ-bar skull crusherEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Arm at your side

Rest 60 s

  1. Triceps pushdown2 to 3 sets of 10 to 15
    Beginner · Triceps · 3D demoElbows by your sides; the last set can go to 0 to 2 reps short. Or the V-bar pushdown; dumbbells: kickbacks, 2 sets of 12 to 15Harder: Dumbbell skull crusher (lying triceps extension)

Cool-down (optional)

  1. Overhead triceps stretchHold 15 to 30 s, 2 to 4 times each side
    Beginner · Triceps, Back · 3D demoHarder: Overhead lat stretch at a bench (elbows on the bench)

Tips

  • Keep the press 2 or 3 reps short of failure. On the extensions, most sets stop 1 to 3 reps short and the last set of each can go to 0 to 2. In your first two weeks, leave 3 or 4 reps to spare.
  • Shoulder pain: leave out the overhead extension and do pushdowns or kickbacks; a hospital shoulder handout lists overhead triceps exercises among those to avoid and pushdowns and bent-over extensions as safe.
  • Elbow discomfort up to 3 or 4 out of 10 is fine if it settles within an hour and your elbow is no worse the next morning. If skull crushers bother your elbows, do the overhead extension and pushdowns only.
  • With our bicep workout as one arm day, alternate one extension with one curl, resting 60 to 90 seconds after each pair.
  • Pressing this week? Each set of bench presses, push-ups or dips counts as about half a triceps set, so a few sets of extensions on top gets most people to about 10 a week.
  • A snap at the back of the elbow with sudden pain and weakness straightening the arm needs an urgent treatment centre or A&E.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the tricep workout: a close-grip press, then overhead, lying and pushdown extensions take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A barbell, A bench or box, A cable machine, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 5 of its 7 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.