The Four Tricep Exercises You NEED to Be Doing for Massive Gains (No, Seriously!)

Alright, folks, gather ‘round, because we’re diving deep into the world of triceps today. If you thought your biceps were the stars of the show, you’re about to learn who’s really pulling the strings. We’re talking about the unsung hero of your arms: the triceps. Those muscles that make up two-thirds of your upper arm mass—yet somehow, they’re always overshadowed by the showboating biceps. But fear not! I’m here to show you four tricep exercises you absolutely need to add to your workout routine, especially if you're grinding away in your garage gym like a true hybrid athlete.

1. Floor Presses with a Close Grip Bench

Let’s start with a variation of the classic close grip bench press—except we’re taking it to the floor. Yes, the floor. Why? Because when you’re laying down on that cold, unforgiving garage floor, you’re not just fighting gravity—you’re pushing blood into those triceps like you’re filling up a water balloon.

By limiting the range of motion, the floor press gives you a solid, weighted stretch against the ground, which turns your triceps into pressure cookers of hypertrophy. And since you’re on the floor, there's no cheating—no bouncing, no momentum—just pure, unadulterated muscle work. Remember, lock your elbows and you’ve just signed up for an elbow pain subscription service. Nobody wants that.

After a few heavy sets, I like to finish with a Widowmaker set. What’s that, you ask? It’s 20-30 reps of pure tricep annihilation. Think of it like this: if you walk away after just a few heavy sets without throwing in a Widowmaker, you might as well walk out of that garage and never come back. Hybrid athletes don’t half-ass their workouts—they go for broke.

2. French Press with a Rope Attachment

Next up, we’ve got the French press, but we’re ditching the dumbbells. Instead, grab a rope attachment. Why? Because with dumbbells, you’re fighting gravity more than you’re working your triceps. Sure, they’re great for ego-lifting, but if you want constant tension and a killer contraction, the rope is where it’s at.

The beauty of the rope is in its versatility. As you flex, you can tweak your wrist angle to hit every last fiber of that tricep. It’s like tuning a guitar—except instead of making music, you’re making gains. And for those of you training in a garage gym, this exercise is gold. You don’t need fancy machines or heavy equipment—just a rope, some weights, and a bench (or the floor if you’re feeling hardcore).

3. Press Downs with a T-Bar Handle

Now, if you’ve ever tried press downs with a T-bar handle, you know they’re no joke. But here’s the thing—wrist flexibility (or lack thereof) can be a killer. Enter the dual-handle attachment. This bad boy lets you pull the handles apart as you press down, giving you a tricep workout that’ll have you questioning your life choices.

By rolling your shoulders forward, you engage the inner head of the tricep, targeting that stubborn area that most exercises miss. And let’s be real—if you’re training in a garage gym, you’re already a hybrid athlete who isn’t afraid to innovate. This move is just another tool in your arsenal to build those horseshoe triceps everyone’s jealous of.

4. Standing Free Weight Skullcrushers

Finally, we’re closing out with a nameless exercise that’s been a staple in my routine for years. It’s a standing free weight skullcrusher, and it’s as intense as it sounds. The level of intensity depends on how low you let that bar drift—go low, and you’re in the pain cave. But that’s exactly where you want to be if you’re serious about growing those triceps.

The trick here is to find your sweet spot—where you’re keeping tension on the tricep without locking out at the top. You might need to cut the motion in half, but as long as you’re burning out those triceps and pushing blood into the muscle, you’re on the right track.

Why These Exercises Matter

You might be wondering, “Why should I care about these specific exercises?” Well, let’s break it down. Studies have shown that varied angles and consistent tension are key to muscle hypertrophy, particularly in smaller muscle groups like the triceps . By incorporating these exercises, you’re not just going through the motions—you’re strategically targeting your triceps to maximize growth.

And if you’re training in a garage gym, you’re already in the mindset of a hybrid athlete. You know that it’s not about fancy equipment—it’s about hard work, consistency, and making the most out of what you have. These exercises fit that bill perfectly.

The Takeaway

So there you have it—the four tricep exercises you need to be doing, whether you’re training in a commercial gym or your trusty garage gym. These moves aren’t just about lifting heavy—they’re about lifting smart. They’re about pushing blood into those muscles, finding the right angles, and grinding out those reps until you can’t lift your arms anymore. Because at the end of the day, that’s what it takes to grow.

Now, get out there, smash those triceps, and embrace the grind. And remember, if you’re not pushing yourself to the limit, you’re just going through the motions. Hybrid athletes don’t coast—they conquer.