Kai Greene Triceps Workout Routine

Kai Greene, renowned for his sculpted physique and dedication to bodybuilding, has a meticulously crafted triceps workout routine that’s integral to his success.

Let’s delve into his regimen, featuring critical exercises that help forge impressive triceps.

Triceps Dips

kai greene training
via kai greene instagram

Triceps dips, a staple in Kai Greene’s routine, target the triceps, deltoids, and chest.

Using parallel bars, maintain an upright posture while lowering your body until your elbows form 90-degree angles, then push back up to the starting position.

Aim for controlled movements and focus on engaging the triceps.

Triceps Extensions Overhead

kai greene back
via kai greene instagram

Kai Greene incorporates overhead triceps extensions to isolate the triceps.

Grabbing a dumbbell or utilizing a cable machine, lift the weight overhead and gradually lower it behind the head by bending the elbows.

Extend the arms back up, emphasizing the contraction in the triceps.

Triceps Kickbacks

This exercise, favored by Kai Greene, involves holding a dumbbell and leaning slightly forward.

With your upper arms stationary, extend the lower arms backward until fully straightened, effectively engaging the triceps.

Close-Grip Bench Press

Kai Greene incorporates the close-grip bench press to intensify triceps activation.

Similar to a standard bench press, this variation involves a narrower grip, placing more emphasis on the triceps.

Execute the movement with proper form to maximize its effectiveness.

Triceps Pushdowns

Utilizing a cable machine with a rope or bar attachment, triceps pushdowns are a cornerstone in Kai Greene’s routine.

Push the attachment downward, extending your arms fully to engage and strengthen the triceps.

Skull Crushers (Lying Triceps Extensions)

Incorporating skull crushers, Kai Greene lies on a bench, holding a barbell or dumbbell above the chest.

Lower the weight toward the forehead by bending at the elbows and then extend back up, targeting the triceps effectively.

Diamond Push-Ups

Kai Greene often includes diamond push-ups, a bodyweight exercise. By placing hands together in a diamond shape beneath the chest, this variation intensifies the focus on the triceps while engaging the chest and shoulders.

Triceps Rope Overhead Extension

kai greene exercise
via kai greene instagram

In this exercise, using a rope attachment on a cable machine, Kai Greene extends the arms overhead and then bends at the elbows to bring the rope behind the head. The extension movement effectively engages the triceps.


This workout routine is based on the reported exercises Kai Greene incorporates into his training.

It’s essential to consult a fitness professional before starting any new exercise regimen, especially if you have pre-existing health conditions or concerns.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top