Can you train back and triceps together?

Wondering if you can train your back and triceps together? Do these two muscle groups fit into one training session or should you train them on different days? After reading this article, you will know if you can train back and triceps on the same day, what are the advantages and disadvantages and what you should keep in mind.

Training back and triceps together is recommended if you want to focus on triceps growth. With this combination, you can train the triceps without the pre-exhaustion from chest or shoulder exercises and do more triceps exercises. Accordingly, with this split, you usually train the antagonists (chest and biceps) together in a different training session.


Training back and triceps together is a good idea if your triceps are a weak point and you want to improve them. Compared to chest and triceps, here you train the triceps without the pre-exhaustion from chest and shoulder exercises where it is involved as an accessory muscle. Without this pre-exhaustion, the triceps have more strength, which allows you to do more exercises with heavier weights. In addition, this way the triceps are trained twice: First during back and triceps and later again during chest and shoulder training.


When you train back and triceps together, you are limited in which muscle groups you can train the next day compared to back and biceps or chest and triceps. In this case, you won’t be able to train chest, shoulders or biceps the following day because the muscles involved in these workouts are still exhausted from back and triceps. Therefore, the only option left is to train the legs or take a training-free day. If you decide to train legs, you can additionally train calves and abs.


Training your back and triceps together is ideal for improving your triceps. If you generally focus on the arms, you can also train biceps with chest together using the same principle. However, with this combination you are limited and can train only legs the next day or take a day off. If you want to be more flexible in your training schedule, it is better to train back with biceps and chest with triceps.

Did this article help you plan your workout? Feel free to share your experience in the comments, I look forward to exchanging ideas with you. If you have any other questions about back and triceps training, you can ask me there too, I’ll be happy to help!

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