September 26, 2023

You’ve most definitely requested your self “what are triceps” and the way can I work them out? Properly, they’re these muscle mass in the back of the higher arm, which are chargeable for absolutely extending the elbow joints and flexing the arm towards the physique. However fairly than being a single muscle, they’re composed of three heads: lateral, lengthy, and medial

Your triceps are an important cluster whether or not you wish to keep away from joint harm, nail countless pull-up units on the health club, or maintain that overpacked grocery cart regular as you push it via the car parking zone to your automotive. So, what triceps train are you able to do to strengthen this muscle group? Whereas you are able to do loads of tricep workouts with dumbbells, not everybody can really feel snug with them or desire to make use of them. Right here, discover 5 methods to make use of your health club’s cable machines to construct tricep power and provides your arms a 360º tone-up.

#1 Triceps Pushdown

To kickstart your subsequent triceps exercise, goal your lateral heads with a tried-and-true train: the triceps pushdown. Whether or not you’re at first of your health journey or not, the tricep pushdown is a superb train to not solely strengthen the triceps muscle group and goal the lateral head however also can assist stop harm to the muscle mass.

To do that tricep train, you’ll want a cable machine set at a cushty weight, protecting a number of toes of distance. Right here’s what to do:

  1. Face the cable machine with a straight backbone and shoulders pulled again
  2. Maintain your elbows to your sides and seize the bar with each arms
  3. Hinging on the elbows, pull the bar down till your arms are absolutely prolonged 
  4. Regularly permit elbows to flex and the bar to carry. Repeat.

Exercise tip: Should you discover you want to transfer your again, shoulders, or hips to drag the bar down, that’s your signal to go for a decrease weight. The extra you may isolate the movement in your arms, the higher you’ll work out your triceps.

Your workout deserves a Chuze upgrade! Awesome gym, awesome price. Join the community!

#2 One-Handed Overhead Extensions

The overhead triceps extension (in any other case often called “the Superwoman Extension”) trains your lengthy heads one arm at a time. Whereas one variation of this tricep train works each arms concurrently, exercising muscle mass individually may also help isolate and proper muscle imbalances.

To begin, you’ll want a deal with grip with the cable put in just below chest degree. Right here’s easy methods to do a cable overhead triceps extension:

  1. Going through away from the machine, place the foot reverse to the arm you’re beginning with in entrance of the opposite foot. Begin together with your knees gently bent and your physique leaned barely ahead (like how a runner would possibly begin a race).
  2. Seize the deal with with one arm and carry your elbow to your ear, sustaining a 90-degree bend to your elbow. 
  3. Pull the bar to totally lengthen your forearm whereas protecting your lively wrist secure. Repeat, then swap to the opposite facet.

#3 Mendacity Down Triceps Extensions

This exercise targets all three heads of the tricep without delay. For the tricep extension, you’ll want a flat bench, a pulley put in close to the bottom of the machine, and a slender overhand grip. 

Place the bench a foot or so in entrance of the pulley, and start this tricep exercise:

  1. Lay on the bench in your again and place your toes firmly on the bottom at a 90-degree angle.
  2. Lengthen your arms straight above you and seize the grip with each arms. Arms and wrists ought to be perpendicular to the remainder of your physique.
  3. Stabilize your higher arms, preserve the elbows tucked in, and bend on the elbows. The pulley ought to cease simply above your brow earlier than you begin the subsequent rep.

#4 Reverse-Grip Pushdowns

This train is much like the triceps pushdown, however it targets the lengthy and medial heads.

Begin at a pulley machine with a straight bar, and start:

  1. Going through the machine, maintain the ends of the bar with each arms and lean barely ahead.  
  2. Pull the bar down in entrance of your chest, guiding the elbows in opposition to your torso. You need to have a 90-degree angle on the elbow.
  3. Now, pull the bar down from the elbow till your arms attain full extension. Repeat.

#5 One-Handed Horizontal Tricep Extensions

Full triceps day with an train that targets the lateral, lengthy, and medial heads in a single fell swoop—whereas increase elbow power. This tricep extension exercise is exclusive, because it entails pulling the cable to the facet as a substitute of up and down. 

Arrange your pulley at chest peak, and start:

  1. Stand with toes somewhat greater than shoulder-width aside and face one facet of your physique in the direction of the cable machine. Seize the deal with with the arm furthest from the machine.
  2. Elevate your arm to chest peak, parallel to the ground. Bend the elbow so your hand comes in the direction of you at 90 levels. 
  3. Now, transfer your higher arm again and permit your forearm to increase with it. Within the last place, your whole arm ought to be fully straight and parallel to the ground.
  4. Repeat for a number of reps. Then, repeat on the opposite facet.

Construct Power and Confidence with Chuze Health 

With every triceps train, you’ll be in your technique to strengthening the muscle group and constructing stronger triceps. As you’re taking part in with these cable tricep workouts, 3 to 4 units with 8 to 12 reps every is an efficient jumping-off level for every. That stated, it by no means hurts to get exercise suggestions tailor-made to you—and in case you’re on the lookout for steering, that’s the place we are available.

At Chuze Health, our pleasant health consultants wish to ship you in your health journey with the recommendation and motivation you want to develop confidence and nail your objectives. Our group of health fanatics welcomes individuals at each stage of their health journey—to start out yours, take a look at a location close to you by looking “gyms close to me” on-line and get began right now.


Reviewed By:

Ani is the Vice President of Health at Chuze Health and oversees the group health and staff coaching departments. She’s had a 25+ 12 months profession in membership administration, private coaching, group train and teacher coaching. Ani lives along with her husband and son in San Diego, CA and loves sizzling yoga, snowboarding and all issues wellness.




  1. College of Iowa Hospitals & Clinics. Muscle power and steadiness are essential for wholesome joints. 
  2. ACE Health. The Advantages of Unilateral Coaching.
  3. Verywell Match. The right way to Do Tricep Pushdowns: Correct Type, Variations, and Widespread Errors.
  4. NCBI. Anatomy, Shoulder and Higher Limb, Triceps Muscle.