{"id":5420,"date":"2020-06-19T16:09:25","date_gmt":"2020-06-19T16:09:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=5420"},"modified":"2025-03-06T10:54:28","modified_gmt":"2025-03-06T10:54:28","slug":"back-and-tricep-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/","title":{"rendered":"Back And Tricep Workout For A Killer Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Can_You_Train_Your_Back_and_Triceps_Together\" >Can You Train Your Back and Triceps Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Is_It_Better_to_Train_the_Triceps_with_the_Chest_or_Back\" >Is It Better to Train the Triceps with the Chest or Back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Is_a_Back_and_Tricep_Workout_Good\" >Is a Back and Tricep Workout Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#How_to_Workout_the_Tricep_and_Back_Muscles\" >How to Workout the Tricep and Back Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#What_Is_the_Best_Workout_for_Triceps_and_Back\" >What Is the Best Workout for Triceps and Back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#How_to_Work_Out_Chest_Triceps_and_Back\" >How to Work Out Chest, Triceps, and Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Can_I_hit_my_shoulders_after_chest_day\" >Can I hit my shoulders after chest day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#What_muscles_work_best_together\" >What muscles work best together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Is_it_OK_to_do_back_day_after_chest_day\" >Is it OK to do back day after chest day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#Can_girls_skip_chest_day\" >Can girls skip chest day?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Training your back and triceps together offers a host of benefits compared to training both muscle groups separately.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Although this is a combination of two muscle groups, it&#8217;s still a form of split training (exercising individual muscle groups separately). In a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\"><span style=\"font-weight: 400;\">2015 study<\/span><\/a><span style=\"font-weight: 400;\">, researchers found split training to be potentially more beneficial than total-body workouts (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The researchers attributed this to the higher frequency of workouts in split training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To experience the potential benefits, you just need to get clued up about the best workouts and risk-free ways of performing them.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Train_Your_Back_and_Triceps_Together\"><\/span><b>Can You Train Your Back and Triceps Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training your back and triceps together is a common superset workout (strength training workout where you move from one exercise to another without a break).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Supersets are also referred to as \u201cpaired sets\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can perform a superset on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opposing muscle groups: for example, back and triceps workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The same muscle group: two different workouts on one muscle group.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study published in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556132\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">European Journal of Applied Physiology<\/span><\/a><span style=\"font-weight: 400;\"> compared the effectiveness of supersets with traditional workouts and tri-sets (workouts on three muscle groups) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556132\/#__ffn_sectitle\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). The findings revealed that supersets and tri-sets could reduce training time and enhance training efficiency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when using superset and tri-set workouts, you need more recovery time after training to avoid muscle overexertion and an overall fatigue.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Train_the_Triceps_with_the_Chest_or_Back\"><\/span><b>Is It Better to Train the Triceps with the Chest or Back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training the triceps with either the chest or back can be effective, but it depends on your fitness goals and personal preference. Here&#8217;s a quick breakdown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps with Chest<\/b><span style=\"font-weight: 400;\">: This is a common pairing because many chest exercises, such as bench presses and push-ups, also engage the triceps. Training them together can lead to a more efficient workout as you&#8217;re already activating the triceps during chest exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps with Back<\/b><span style=\"font-weight: 400;\">: Doing back and triceps workouts on the same day can be beneficial if you want to focus on pushing and pulling movements in separate workouts. This allows you to give your triceps more dedicated attention without pre-fatiguing them during chest exercises (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/550451-is-it-better-to-work-the-back-with-biceps-or-triceps\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Ultimately, the best approach depends on your workout routine, goals, and how your body responds to different training splits. You may want to try both combinations to see which one works best for you.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-hiit-workout\/\">Beginner Calisthenics HIIT Workout for Fat Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_Back_and_Tricep_Workout_Good\"><\/span><b>Is a Back and Tricep Workout Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One benefit of combining your back and triceps workouts is that it reduces the time you need to exercise. This may be particularly important to you if you\u2019re always strapped for time and can\u2019t manage to squeeze a workout into your jam-packed schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, in a Gympass study, <\/span><a href=\"https:\/\/studyfinds.org\/life-gets-in-the-way-nearly-half-of-americans-want-to-exercise-but-dont-have-time\/\"><span style=\"font-weight: 400;\">nearly half of the Americans polled<\/span><\/a><span style=\"font-weight: 400;\"> (48 percent) pointed out that they had no time to exercise because they were buried under their work (<\/span><a href=\"https:\/\/studyfinds.org\/life-gets-in-the-way-nearly-half-of-americans-want-to-exercise-but-dont-have-time\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training two body parts during a workout may also stop you from plateauing. The combined exercise adds that extra bit of shock to your muscles to keep you on track to achieve your fitness goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1024x640.png\" alt=\"Back And Tricep Workout \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Workout_the_Tricep_and_Back_Muscles\"><\/span><b>How to Workout the Tricep and Back Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When working out your back and triceps, it could be a good idea to keep the same rep scheme for both the triceps and back exercises. This means that if you do five sets of back exercises, you should follow it up with five sets of tricep exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, try to get the most out of the workout which targets these specific muscle groups. This means adopting the right posture and getting a good grip on the weights. If need be, use wraps when exercising your back so you don&#8217;t have to worry about your grip instead of focusing on your back. It\u2019s important to always remember that proper form is the most important part of the exercises. There\u2019s no need to go heavy with the weight if you can\u2019t perform the reps properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, don&#8217;t rest when switching from the back exercise to the triceps exercise if you\u2019re hoping to maintain the superset tempo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform the back and tricep exercises back to back and rest after that.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reap even more benefits from this workout, schedule your forearms workout on a separate day. In this way, you can fully concentrate on getting the most out of each day&#8217;s workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also possible to work out your triceps using your own body weight. Find out more in our previous post <\/span><b>&#8211; <a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\">Triceps Exercises No Equipment<\/a>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now that you&#8217;re ready, here are some of the best workouts you can try out to blow up your back muscles and add serious size to your upper arms.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_for_Triceps_and_Back\"><\/span><b>What Is the Best Workout for Triceps and Back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are three of the best workouts for the triceps and back muscles you can do to fast-track the results.<\/span><\/p>\n<ul>\n<li><b>Front Lat Pulldowns and Rope Pushdowns<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this workout, the lat pulldowns exercise your back and the rope pushdowns target your triceps. It&#8217;s a particularly good back and tricep workout for mass. In addition, both of these machines are typically right next to each other, which makes it easy to quickly switch between the two exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper form is essential to reap the benefits and avoid injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to do the lat pulldowns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your goal with the lat pulldown is to strengthen the broadest muscle in your back: the latissimus dorsi (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This muscle promotes good posture and spinal stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps when doing lat pulldowns:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Select the right amount of weight on the machine to perform 8 to 12 reps with proper form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your bottom on the seat and start by using the inside handle grips of the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and then start to pull the lever down toward your chest while engaging your lats (the muscle that stretches from your middle to lower back).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while pulling down and inhale while going back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows pointed down and maintain control when lifting and lowering the weight.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">After doing the lat pulldowns, jump straight onto the rope pushdowns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the rope pushdowns, you can use a pushdown machine (cable machine) in the gym. At home, if you don&#8217;t have such gym equipment, you can simply use a resistance band.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Triceps\/rope pushdowns work on all three heads of your triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The triceps brachii muscle, which is located at the rear of your upper arm, has three components (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Long head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medial head<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Follow these steps when performing the triceps pushdown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the machine\u2019s horizontal cable bar or rope attachment with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rope or bar attachment to about chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using the pin-and-place adjustment, set a weight that enables you to perform a similar amount of reps as you did in the lat pulldowns.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To begin, position your feet slightly apart and brace your abdominals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your elbows in at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and then exhale as you push down to fully extend your elbows, but don\u2019t lock them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body when pushing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t bend forward when pushing down and try to keep your back as straight as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you return to the starting point in a controlled movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Beginners can aim to complete four supersets of 8 reps each, with about 2 minutes of rest between each superset.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re more experienced, there are many ways to manipulate the exercises to make them more challenging. One option could be to go up to 20 reps for each superset and perform more than four supersets. Another option would be to increase the weight of the exercises while still trying to perform 8-12 reps. Progressive overload is the best way to see muscle hypertrophy and this involves manipulating the weight, reps, sets, or intensity of a given exercise.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Dumbbell Bent-Over Row and Tricep Extension with an EZ Bar<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here, the dumbbell bent-over row exercises your back, and the EZ bar workout targets your triceps. You could also use the EZ bar for both exercises or dumbbells for both exercises. The choice is yours and it could be easier to just grab 1 piece of equipment rather than multiple pieces.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The dumbbell bent-over row exerts many <\/span><a href=\"https:\/\/web.duke.edu\/anatomy\/siteparts\/anatomytables\/labs\/introback_tables.html\"><span style=\"font-weight: 400;\">muscles in your upper and middle back<\/span><\/a><span style=\"font-weight: 400;\">, including (<\/span><a href=\"https:\/\/web.duke.edu\/anatomy\/siteparts\/anatomytables\/labs\/introback_tables.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trapezius<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rhomboids<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Infraspinatus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Latissimus dorsi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teres minor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teres major<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posterior deltoid<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Follow these steps for the dumbbell bent-over row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your right knee and hand on a flat bench while your left leg is planted on the ground to the left side of the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the dumbbell on the left side of the bench in front of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your left hand, grab the weight and lift it straight up toward your body while keeping your chest parallel to the ground and exhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the highest point, your elbow should be parallel with your shoulders or slightly higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your wrists stationary while lifting and don\u2019t move your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you engage your back muscles while lifting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you slowly lower the weight in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">After the dumbbell bent-over row, go straight to the tricep extension with an EZ bar.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to do it right:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a bench with your arms straight, holding an EZ bar above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a controlled motion, bend your elbows so your forearm starts to move down to or behind your head. If it\u2019s too heavy, have a spotter nearby or reduce the weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In this motion, don\u2019t move your upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar back over your chest in a controlled motion with your triceps. This will extend your elbows until your arms are pointing straight up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows tucked in and don&#8217;t move your upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process for a similar number of reps as you did with the back exercises.<\/span><\/li>\n<\/ol>\n<ul>\n<li><b>Pull-Ups and Close-Grip Bench Press<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pull-ups offer a relatively simple way to exercise your back and a close-grip variation of the common bench press can effectively target your triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t need special weights for pull-ups and you can do close-grip push-ups instead of close-grip bench presses. In this way, you can comfortably do this back and tricep workout at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do pull-ups the right way:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019ll need a sturdy horizontal bar to hang from.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get a wide grip on the bar for maximum back shredding and pull yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your chin should reach the bar or go slightly over it.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Once you complete 8-12 reps on the pull-up bar, turn to the close-grip bench press.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps to perform the close-grip bench press properly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back on a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the barbell with an overhand grip and hold it with your arms completely straight above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the barbell with your hands close together so your triceps can work harder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar straight down by bending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar back up by focusing on using your chest and triceps.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-quad-exercises\/\">Calisthenics Quad Exercises: Top Tips for Muscle Growth and Strength<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Work_Out_Chest_Triceps_and_Back\"><\/span><b>How to Work Out Chest, Triceps, and Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One benefit of superset workouts is the wide range of muscle groups that are exerted beyond the two main muscle groups targeted. Triceps and back workouts also tend to exert the chest muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, the dumbbell bent-over row that targets the back also exerts the pectoralis major muscle in the chest. Similarly, the close-grip bench press that targets the triceps also exerts your chest muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By applying these back and tricep workout routines continuously, you\u2019ll also develop other muscle groups such as your shoulders, forearms, and chest. In this way, you&#8217;ll achieve more in the little time you have to work out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to incorporate bodyweight exercises into your arm workout routine, check out our previous post <\/span><b>&#8211; <a href=\"https:\/\/betterme.world\/articles\/tricep-calisthenics\/\">Tricep Calisthenics<\/a>.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68103\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1024x640.png\" alt=\"Back And Tricep Workout \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4779-6-day-calisthenics-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_hit_my_shoulders_after_chest_day\"><\/span><strong>Can I hit my shoulders after chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can train your shoulders after chest day, but it&#8217;s important to consider muscle recovery. Both chest and shoulder workouts engage the deltoids, so consecutive training may lead to fatigue or increased risk of injury if not managed properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s advisable to monitor how your shoulders feel and ensure adequate rest and recovery to prevent overtraining and ensure optimal performance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_muscles_work_best_together\"><\/span><strong>What muscles work best together?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Muscles that work well together typically involve similar or complementary movements. Common pairings include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest and triceps<\/b><span style=\"font-weight: 400;\">: Both are involved in pushing movements, which makes it efficient to train them together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back and biceps<\/b><span style=\"font-weight: 400;\">: These muscles are engaged during pulling exercises, which allows for synergistic training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs and core<\/b><span style=\"font-weight: 400;\">: Many leg exercises also engage the core, providing stability and balance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choosing which muscle groups to train together can depend on your workout split and specific fitness goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_back_day_after_chest_day\"><\/span><strong>Is it OK to do back day after chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it&#8217;s generally okay to train your back after chest day. This allows you to focus on pushing movements one day and pulling movements the next, giving the muscle groups adequate time to recover. However, you must ensure you listen to your body and adjust if you experience excessive fatigue or soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our guide <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-back-workout\/\"><b>Back Workouts Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">to explore exercises you can add to your back and chest workout routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_girls_skip_chest_day\"><\/span><strong>Can girls skip chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While it&#8217;s possible for anyone to skip chest day, it&#8217;s generally not recommended. Training the chest is important for overall strength, posture, and balance. For women, incorporating chest exercises into their routines can help them maintain upper-body strength and contribute to an aesthetically balanced physique. Workouts can be modified to match individual goals and preferences.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training your back and triceps together offers a host of benefits compared to training both muscle groups separately. Although this is a combination of two muscle groups, it&#8217;s still a form of split training (exercising individual muscle groups separately). In a 2015 study, researchers found split training to be potentially more beneficial than total-body workouts [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":71186,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[100,45],"class_list":["post-5420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Back And Tricep Workout For A Killer Body - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BACK AND TRICEP WORKOUT \u27a4 can also improve other muscle groups. These three effective workouts aim to help you achieve more from the limited time you have. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back And Tricep Workout For A Killer Body\" \/>\n<meta property=\"og:description\" content=\"\u2605 BACK AND TRICEP WORKOUT \u27a4 can also improve other muscle groups. These three effective workouts aim to help you achieve more from the limited time you have. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-06T10:54:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter, BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/09ae1fb439592f514f3879c4af77e7fd\"},\"headline\":\"Back And Tricep Workout For A Killer Body\",\"dateModified\":\"2025-03-06T10:54:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\"},\"wordCount\":2078,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Training your back and triceps together offers a host of benefits compared to training both muscle groups separately.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\\\"><img class=\\\"aligncenter size-large wp-image-70127\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"480\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although this is a combination of two muscle groups, it's still a form of split training (exercising individual muscle groups separately). In a <\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\\\"><span style=\\\"font-weight: 400;\\\">2015 study<\/span><\/a><span style=\\\"font-weight: 400;\\\">, researchers found split training to be potentially more beneficial than total-body workouts (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The researchers attributed this to the higher frequency of workouts in split training.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To experience the potential benefits, you just need to get clued up about the best workouts and risk-free ways of performing them.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Train Your Back and Triceps Together?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Training your back and triceps together is a common superset workout (strength training workout where you move from one exercise to another without a break).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Supersets are also referred to as \u201cpaired sets\u201d.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can perform a superset on:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Opposing muscle groups: for example, back and triceps workouts<\/span><\/li>\\r\\n \\t<l ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\",\"name\":\"Back And Tricep Workout For A Killer Body - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout.png\",\"dateModified\":\"2025-03-06T10:54:28+00:00\",\"description\":\"\u2605 BACK AND TRICEP WORKOUT \u27a4 can also improve other muscle groups. 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Read on!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/","og_locale":"en_US","og_type":"article","og_title":"Back And Tricep Workout For A Killer Body","og_description":"\u2605 BACK AND TRICEP WORKOUT \u27a4 can also improve other muscle groups. These three effective workouts aim to help you achieve more from the limited time you have. Read on!","og_url":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-03-06T10:54:28+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout-1024x640.png","type":"image\/png"}],"author":"A. Porter, BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter, BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/"},"author":{"name":"A. Porter","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/09ae1fb439592f514f3879c4af77e7fd"},"headline":"Back And Tricep Workout For A Killer Body","dateModified":"2025-03-06T10:54:28+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/"},"wordCount":2078,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Training your back and triceps together offers a host of benefits compared to training both muscle groups separately.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Back_And_Tricep_Workout_\"><img class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Although this is a combination of two muscle groups, it's still a form of split training (exercising individual muscle groups separately). In a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\"><span style=\"font-weight: 400;\">2015 study<\/span><\/a><span style=\"font-weight: 400;\">, researchers found split training to be potentially more beneficial than total-body workouts (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25932981\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The researchers attributed this to the higher frequency of workouts in split training.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To experience the potential benefits, you just need to get clued up about the best workouts and risk-free ways of performing them.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Train Your Back and Triceps Together?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Training your back and triceps together is a common superset workout (strength training workout where you move from one exercise to another without a break).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Supersets are also referred to as \u201cpaired sets\u201d.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can perform a superset on:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Opposing muscle groups: for example, back and triceps workouts<\/span><\/li>\r\n \t<l ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/","url":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/","name":"Back And Tricep Workout For A Killer Body - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/518-back-and-tricep-workout.png","dateModified":"2025-03-06T10:54:28+00:00","description":"\u2605 BACK AND TRICEP WORKOUT \u27a4 can also improve other muscle groups. 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