How to Build Bigger Triceps at the Gym

If you are planning to build a strong, envious physique, I know you are seeking a triceps workout at gym. Since an early age, we have been watching actors like Hugh Jackman, Arnold Schwarzenegger, Jason Momoa, and many other big-bodied actors showing off their strong and bulgy triceps. I have seen a lot of people in the gym working on their biceps while not focusing on their triceps. Your arm exercises are not complete without having triceps exercises. 

If you want to strengthen your upper body and gain shoulder stability, I recommend, including a triceps exercises gym routine along with your regular gym routine. 

Here I will be recommending some of the best triceps workouts at the gym that can help you build stronger and bigger triceps. 

Best Triceps Exercises

Here, I am recommending the best triceps workout combining different machines and equipment to ensure better results. 

Overhead Tricep Extension

If you are planning to build some killer triceps muscles then Overhead tricep extension is the best tricep exercise that comes to mind. As the exercise mainly works on the long-head tricep muscle, it maximises the scope for bigger muscle building. But I must tell you, it needs to be done in the perfect form or else, a shoulder injury can happen. So do it perfectly. 

• Take a dumbbell of your chosen weight, and sit or stand straight. 
• Hold the dumbbell with both of your hands and above your head. 
• Fold your elbows above your head and take the weight down near your shoulder overhead. 
• Repeat the motion of taking the dumbbell from above your head to the back of your head 8-12 times in a set. 
• You can replace the dumbbell with Kettlebell, or even an extension cable. 

Skull Crusher

If you are looking for dumbbell triceps exercises, then you might consider including the Skull Crusher in your triceps workout at the gym. You have probably seen many people doing this particular exercise at the gym with a dumbbell. It is a basic yet very effective triceps exercise that can help you get a big and muscular tricep. Let’s see how you can do Skull Crusher perfectly. 

• Choose a set of dumbbells for yourself, and make sure the weight is adequate, not too heavy, not too light. 
• Lie down on a bench and keep your feet flat on the floor. 
• Hold the dumbbells from the middle, and keep your hands perpendicular to your body. 
• While keeping the upper arm steady, from your elbow fold your hands, and bring the dumbbells parallel to your forehead. 
• Keep the motion going for 10-12 times. 

Triceps Pushdown

It is one of the most effective and one of the most popular cable triceps workouts which is also popularly performed in gyms. It mainly focuses on the lateral and medial tricep heads which is often overlooked by the long-head triceps exercises. Even though the exercise is relatively easy, you should follow the right techniques and form for the best results. It should be an exercise that is to be included in your triceps workout at the gym. 

• Stand in front of the pushdown machine, and keep your legs at your shoulder width. 
• Set the weight that you wanna push down. 
• Hold the cable pulleys or bars with your two hands and pull them down. 
• Pull down till it reaches the point where your upper arms are straight, and your elbows are slightly bent. 
• Keep on repeating the process for 8-10 times in each set. 

Diamond Press Up

It is one of the most effective triceps exercises which is not performed by many. It targets long-head muscles as well as the lateral muscles, making it one of the best triceps workouts at the gym. For doing this exercise you do not require any fancy equipment or machine, just your yoga mat, and a little space to perform the press-up. It is relatively a difficult version of the regular push-up, so of course you need precision to ensure all the targeted muscles are being impacted. 

• Start the exercise by going into the high plank position. 
• Now most importantly, bring the two palms of your hands close, and form a diamond space between the two hands while two of your index fingers and thumbs touch each other. 
• Engage your core, slowly bend your elbows, bring your body down just above the floor, and then go back to the previous position. 
• Keep on doing the activity for 8-10 times.

Cable Tricep Kickbacks

Cable Tricep Kickbacks is the only triceps workout at the gym which is an isolation exercise for triceps. As an isolation exercise, you can improve your overall gain and muscle mass in the tricep by performing this exercise. It is a cable tricep exercise, and you can use it for single-hand focus or both-hand focus. 

• Stand in front of a low pulley cable machine, and select the weight according to your requirements. 
• Bend from your waist by creating a parallel position with the floor. 
• Hold the pulley with either one of your hands or both.
• Extend your hands backwards as far as they can go while keeping your head and body in the same position.
• Slowly go back to the previous position, and keep on repeating the same process 10-15 times. 

Other Triceps Workout

Other than these mentioned triceps exercises, I would recommend that you do workouts like Bench Dips for Triceps, Close grip bench presses, weighted bench dips, and Reverse grip bench presses. If you are planning to have bigger and stronger triceps, mixing these exercises will definitely be an advantage for you.
Also Read: 6 Killer Biceps Exercises You Must Follow

Summing up

I feel tricep exercises are a must if you are working on the upper body strengthening process. Triceps exercises give stability, strength as well as physical appearance which you always look for. Combining triceps exercises along with your shoulder exercises, back muscle exercises, and bicep workouts can help you gain the physique that you were looking for. So, slowly include a triceps workout at the gym along with your regular exercises for a bigger triceps. 

Frequently Asked Questions

1. How can I increase the size of my triceps?

You can increase the size of the triceps by including exercises like triceps pushdown, cable triceps kickbacks, palm out tricep dips, reverse grip bench press, and others. 

2. What is the fastest way to get bigger triceps?

You can combine various kinds of triceps exercises such as triceps pushdown, overhead tricep extension, cable tricep kickbacks, diamond press-ups, and weighted bench dips to get bigger triceps. Triceps building can be time-consuming, but can be achieved with consistency and regularity. 

3.  What are dumbbell-based triceps workouts at gym?

Some of the dumbbell-based triceps workouts at gym are lying dumbbell extensions, close-grip floor presses, single-arm dumbbell kickbacks, overhead dumbbell extensions and skull crushers. You can include these few dumbbell exercises in your routine for bigger triceps muscles. 

4. Can I use cables instead of dumbbells for overhead tricep extension?

Yes, you can absolutely use cable and pulley for overhead tricep extension exercises instead of dumbbells. Cables are already used as a reliable variation for overhead tricep extension, so it is a safe option for you to choose if you are not comfortable with dumbbells. 

5. Can I gain triceps muscles without using dumbbells, barbells and cables? 

Yes, you can gain triceps muscles without using weight equipment like dumbbells, barbells and cables. There are many bodyweight exercises which can be performed for triceps gain. Diamond press up, weighted bench dips are some of the triceps exercises which require nothing but your body.