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If you want arms that look powerful and perform even better, start with your triceps.
This Killer Triceps Workout sculpts, tones, and strengthens the back of your arms in just minutes—no gym required.
Use your Bullworker tools (Steel Bow, Bow Classic, Iso-Bow, or Iso-Gym) for best results, or substitute similar resistance gear.
💪 Why Train Triceps
1. Tone and Definition
Your triceps make up nearly two-thirds of your arm’s size—so if you want toned, defined arms, they’re the key.
Stronger triceps balance your biceps, maintain healthy joint tension, and create that sleek, athletic contour.
2. Everyday Power
Your triceps drive every push you make—opening doors, lifting luggage, throwing a ball, pushing yourself up, or even stabilizing your posture.
Building stronger triceps makes these daily tasks easier and improves athletic movement in nearly every sport or activity.
3. Injury Prevention & Rehabilitation
Because your triceps connect your shoulder and elbow, they play a critical stabilizing role.
A strong triceps group reinforces those joints, reducing strain and helping prevent or rehabilitate elbow and shoulder injuries.
4. Better Lifts & Upper-Body Performance
Your bench press, push-ups, and overhead presses all depend on triceps strength for the final “lock-out.”
Stronger triceps mean more reps, smoother lifts, and a better chance of hitting that new personal record.
They’re the secret to finishing what your chest and shoulders start.
5. Life Quality & Metabolism
As with any resistance routine, this workout improves blood flow, boosts metabolism, and supports heart health.
You’ll burn calories during the session—and continue burning long after—helping you sculpt a leaner, stronger physique.
⚡ The Killer Triceps Workout (≈ 5 Minutes)
Each move uses 60–80 % effort for a 7-second isometric hold followed by 10 controlled Iso-Motion reps.
Breathe steadily, move smoothly, and focus on only bending at the elbow.
1. Triceps Push Down
Tool: Steel Bow or Bow Classic
Hold horizontally—bottom hand palm down, top hand palm up on the cable grips.
Press the bottom handle down by bending only your elbow.
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Hold: 7 seconds (60–80 % effort)
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Then: 10 smooth reps
Repeat both arms.
💪 Targets: All three triceps heads
No Bullworker?
2. Iso-Gym Body-Weight Triceps Push-Up
Tool: Iso-Gym
Lean forward with elbows bent at 90°. Press up for 15 reps or to burn-out.
Only elbows bend—no shoulder sway.
The closer your feet to the anchor (and the more forward you lean), the harder it gets.
No Iso-Gym? Do close-grip push-ups.
3. Triceps Cable Push Down
Tool: Steel Bow or Bow Classic + non-slip pad
Stand vertical, grab both cables just under the top handle. Start at 90° elbows and extend to straight arms.
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Hold: 7 seconds (60–80 % effort)
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Then: 10 reps through full range
Repeat both arms.
💪 Targets: Long head of triceps for lock-out strength
4. Iso-Gym Self-Resisted Triceps Press
Tool: Iso-Gym
Anchor securely. Stand in a lunge for balance, lean slightly forward.
Extend one arm while the opposite arm creates resistance throughout the motion.
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Reps: 10 or to burn-out each side
Keep smooth tension and bend only at the elbow.
No Iso-Gym? Do a single-arm towel press-down while lightly resisting with the other hand.
5. Iso-Bow Triceps Push-Down (Burn-Out)
Tool: Iso-Bow
Top grip vertical (palm neutral), bottom grip vertical.
Perform three isometric holds:
1️⃣ Elbow at 90°
2️⃣ Elbow at 45°
3️⃣ Arm extended with slight bend
Then finish with 10 Iso-Motion reps, maintaining tension throughout.
Repeat both arms.
💪 Targets: All heads for definition and endurance
✅ Form Cues
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Shoulders down and back
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Elbows tuck close to your sides
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Exhale as you extend
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Keep movements controlled and joint-friendly
🏁 The Takeaway
In just five minutes, this Killer Triceps Workout builds lean muscle, improves everyday pushing strength, and tones the back of your arms.
Use it as a stand-alone session or pair it with your Killer Biceps Workout for balanced arm development.
Feel the burn, enjoy the tone, and experience what strong triceps can do for your lifts and your life.
More Killer Workouts
Bullworker does not provide medical advice. Always consult your physician before beginning any exercise program.
