Some effective triceps exercises you can do in the gym:
Triceps Dips: Using parallel bars or a dip station, lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position.
Triceps Pushdowns: Stand in front of a cable machine with a straight or V-bar attachment, grasp the bar with an overhand grip, then push the bar down until your arms are fully extended, focusing on squeezing your triceps at the bottom of the movement.
Close-Grip Bench Press: Lie on a flat bench with your hands positioned closer together than shoulder-width apart on the barbell, then lower the barbell to your chest and press it back up, focusing on engaging your triceps.
Overhead Triceps Extension: Stand or sit with a dumbbell or barbell held overhead, then lower the weight behind your head by bending your elbows, and then extend your arms to raise the weight back up.
Skull Crushers: Lie on a flat bench with a barbell or dumbbells held overhead, then bend your elbows to lower the weight towards your forehead while keeping your upper arms stationary, and then extend your arms to raise the weight back up.
Triceps Kickbacks: Hold a dumbbell in each hand, bend forward at the waist with a slight bend in your knees, then extend your arms behind you while keeping your elbows stationary, squeezing your triceps at the top of the movement.
Triceps Rope Pushdowns: Stand in front of a cable machine with a rope attachment, grasp the rope with an overhand grip, then push the rope down towards your thighs while keeping your elbows close to your body, focusing on squeezing your triceps at the bottom of the movement.
Triceps Cable Overhead Extension: Attach a rope or straight bar to a high pulley cable machine, grab the attachment with both hands, then extend your arms overhead while keeping your elbows close to your head, and then return to the starting position.
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