Skip to Content

Can You Train Back And Triceps Together On The Same Day?

If you’re wondering whether you can train back and triceps together on the same day, then you’ve come to the right place.

In this article, I cover the pros and cons of doing back and triceps together, which one should be trained first, and more!

man doing a deadlift on back day

Can You Train Back And Triceps Together On The Same Day?

Yes, you can train back and triceps on the same day and experience some great benefits from doing so.

If you train 2 muscle groups together, you may think that it’s better to train your biceps and back on the same day.

(Since many back exercises use your biceps as a secondary muscle anyway.)

However, if you train your back with your triceps, your triceps will be fresher since they’re used much less in back exercises.

This means you’ll be able to overload them more, resulting in bigger gains in size and strength.

Benefits of Training Back And Triceps Together on the Same Day

It Saves Time

Many gym-goers have busy lives outside of their training time.

With family, work, and other life commitments, it can be hard to find enough time to go to the gym as often as you like.

By combining multiple muscle groups on the same day, you’ll save plenty of time and will have some spare days where you don’t need to go to the gym.

For example, if you only train 1 muscle group per day, the chances are you’ll need to be going to the gym somewhere between 5 and 7 times a week.

While this may be sustainable for some people, most of us simply need more time to get other things done (and recover fully too).

By combining multiple muscles group on the same day (like back and triceps), you can reduce the number of days you need to train per week, which is something many gym-goers will benefit from.

Both Muscle Groups Will Be Fresh During Training

When training 2 muscle groups on the same day, it’s important to ensure that they don’t interfere with the effectiveness of each other too much.

As your triceps and your back muscles work separately, you’ll be able to work them both as hard as possible, without hindering the effectiveness of the other’s workout.

This is less possible if you were to combine your back workouts with your shoulders or biceps. 

Drawbacks of Training Back And Triceps Together On The Same Day

It Might Not Be The Best Combination For You

Although doing back and triceps on the same day keeps each muscle group fresh for their specific exercises, you may find that combining your back with your biceps could be a more effective pairing.

There are obviously downsides to this too, but as your biceps and back are both “pulling” muscles, they tend to work very well together in many exercises.

Your triceps are much more of a “pushing” muscle. And for some people, doing a pulling and pushing muscle group on the same day may not be optimal.

More Chance Of Fatigue

Training multiple muscle groups on the same day can significantly increase your chances of fatigue being an issue.

Being fatigued during a workout will not only lessen the effectiveness of the exercises but it also increases your risk of injury too.

Should You Do Back And Triceps Together On The Same Day? 

Many gym-goers do back and triceps on the same day as it can be a very effective way of training.

As long as both muscle groups are fully recovered from any previous exercise and free from injury, there’s no real reason why you shouldn’t do back and triceps on the same day.

The main thing to think about is whether training these 2 areas on the same day will help you reach your fitness goals or not.

Can You Superset Back And Triceps?

You can superset back and triceps!

As your triceps and back don’t tend to work together, you can perform two exercises back-to-back each set with each muscle group working to its full potential.

This can not only shorten your overall workout time, but it can also help your overall muscular endurance and cardiovascular fitness levels as less rest is included in your sessions.

(Watch below this epic back and triceps superset workout for maximum gains!)

Should You Do Triceps Before Or After Back?

As a general rule, it’s usually a good idea to train bigger muscle groups before smaller ones.

In this case, doing back before triceps would be the most effective way of doing things.

This is because you’ll be lifting heavier weights when doing back exercises.

If you train your triceps first, the discomfort may reduce the amount of weight your back muscles can move.

(Even though your triceps aren’t directly involved in most back movements.)

Lifting less weight can result in less muscle growth and development.

Should You Train Them In The Same Session or 2 Different Sessions?

Either way can work fine.

Ultimately, it’ll come down to the time you have available and your personal preference as to whether you do chest and triceps in the same session or 2 different sessions.

Both ways can be equally as effective although many gym-goers get lots of benefits from individual sessions where both chest and triceps are worked.


In summary:

  • You can train back and triceps together with minimal problems.
  • If training this way, you should train back first followed by shoulders.
  • Back and triceps make a great superset workout.

That’s all for this article, but can you do abs and legs on the same day? Or can you do shoulders and triceps on the same day?

Hope this helped!