Triceps Workouts

Triceps-focused workouts that combine pressing and extension patterns with evidence-informed set volume, realistic effort targets, and practical load progressions in kilograms for steady arm strength and muscle gains.
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Workout 1

4 exercises13 sets

Triceps Strength and Hypertrophy Template

Triceps

A triceps-priority session using one heavy compound press plus isolation work, trained near failure with controlled weekly load progression.

  1. 1
    Close-Grip Bench Press
    anatomy
    1Exercise
    Close-Grip Bench Press

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 36 reps x 50 kgRIR 2
    • 46 reps x 52.5 kgRIR 1

    Use a grip just inside shoulder width, keep wrists stacked over elbows, touch lower chest/upper sternum, and drive through full lockout without bouncing.

  2. 2
    Cable Triceps Pushdown
    anatomy
    2Exercise

    Cable Triceps Pushdown

    Rest 1m 30s

    • 112 reps x 25 kgRIR 2
    • 210 reps x 30 kgRIR 2
    • 310 reps x 32.5 kgRIR 1

    Pin shoulders down, keep upper arms fixed, and pause at full elbow extension before controlled return.

  3. 3
    Overhead Cable Triceps Extension
    anatomy
    3Exercise

    Overhead Cable Triceps Extension

    Rest 1m 15s

    • 115 reps x 15 kgRIR 2
    • 212 reps x 17.5 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Set cable slightly behind head line, keep elbows high and fixed, and emphasize long-head stretch at the bottom.

  4. 4
    Bodyweight Triceps Dip
    anatomy
    4Exercise

    Bodyweight Triceps Dip

    Rest 2m

    • 110 reps x 0 kgRIR 2
    • 29 reps x 0 kgRIR 1
    • 38 reps x 0 kgRIR 1

    Keep torso fairly upright, descend to a shoulder-tolerable depth, and avoid shrugging at the top.