The 6 Best Tricep Exercises for Arm Growth and Strength

Arm day is one of the most exciting days of the week for many fitness enthusiasts. But if you’ve been focusing solely on bicep exercises, you’re missing out on a crucial part of arm development. While bicep curls are fun and satisfying, your triceps make up about 70% of your arm’s total mass. To build impressive, well-rounded arms that fill out your sleeves or look sculpted in a tank top, you need to prioritize tricep training.

But it’s not just about aesthetics. Strong triceps are essential for compound lifts, shoulder stability, and lockout strength. Whether you’re aiming to increase your bench press, improve your push-ups, or enhance your overall upper-body strength, tricep exercises are key.

Ready to grow your triceps? Below, we’ve compiled the six best tricep exercises for mass, along with tips on how to structure your workouts and maximize your gains. And while you’re at it, make sure you’re dressed in the best workout clothes for men in Australia, like men's activewear shorts Australia or men's jogger workout pants Australia, to stay comfortable and stylish during your training sessions.

The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of your upper arm. It plays a crucial role in arm function and appearance, making it essential for both strength and aesthetics. Here's a breakdown of the three heads and their functions:

1. Long Head

• Location: The long head is the largest of the three tricep heads. It runs along the back of your arm, attaching to both the shoulder blade (scapula) and the elbow.
• Function: This head is heavily involved in overhead movements, such as overhead tricep extensions or shoulder stability exercises. It also contributes to the overall mass and thickness of the triceps.
• Why It Matters: Since it’s the largest head, targeting the long head is key to building bigger, more defined triceps. Exercises that involve stretching the triceps (like overhead extensions) are particularly effective for this head.

2. Lateral Head

• Location: The lateral head is positioned on the outer part of your arm, making it the most visible of the three heads.
• Function: This head is primarily responsible for the horseshoe shape that many people associate with well-developed triceps. It’s heavily involved in elbow extension (straightening the arm).
• Why It Matters: The lateral head is the strongest of the three and contributes significantly to the overall appearance of your arms. Exercises like tricep pushdowns and dips are great for targeting this head.

3. Medial Head

• Location: The medial head is the smallest and least visible of the three. It sits closer to the torso, near the inner part of the arm.
• Function: Despite its smaller size, the medial head plays a vital role in elbow stabilization and assists in precise arm movements. It also acts as a bridge between the long and lateral heads, supporting their function.
• Why It Matters: While it doesn’t contribute as much to the visual “pop” of the triceps, strengthening the medial head is important for overall arm stability and injury prevention. Reverse-grip exercises, like reverse-grip pushdowns, are effective for targeting this head.

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Why Target All Three Heads?

To build big, well-rounded triceps, you need to target all three heads. Each head has a unique role in arm function and appearance, and neglecting any one of them can lead to imbalances or a less defined look. By incorporating a variety of exercises that emphasize different angles and grips, you can ensure that all three heads are activated and developed.

For example:

• Overhead movements (like overhead extensions) target the long head.
• Elbow extension exercises (like pushdowns and dips) focus on the lateral head.
• Reverse-grip movements (like reverse-grip pushdowns) engage the medial head.

By understanding the anatomy and function of each tricep head, you can tailor your workouts to maximize growth and achieve the strong, defined arms you’re aiming for.

The 6 Best Tricep Exercises for Mass

Here are the top exercises to build bigger, stronger triceps:

Overhead Tricep Extension

The overhead tricep extension is one of the most effective exercises for targeting the long head of the triceps. Here's a detailed explanation of why it works, how to perform it, and how to vary it for added benefits:

Target: Long Head

• The long head of the triceps is the largest of the three heads and is primarily responsible for the overall thickness and mass of the triceps. It’s heavily involved in movements where the arm is extended overhead, making the overhead tricep extension a perfect exercise to target this area.

Why It’s Effective

1. Lengthened Position: When you perform overhead tricep extensions, the long head of the triceps is placed in a stretched position. This stretch maximizes muscle activation and creates a greater range of motion, which is key for muscle growth (hypertrophy).
2. Full Range of Motion: The overhead position allows you to fully extend and contract the triceps, ensuring that the muscle is worked through its entire length.
3. Versatility: You can perform this exercise with various equipment, such as dumbbells, a barbell, or a cable machine, making it adaptable to different fitness levels and preferences.

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How to Perform Overhead Tricep Extensions

1. Starting Position:
• Sit or stand upright, holding a dumbbell, barbell, or cable attachment with both hands.
• Raise the weight overhead, keeping your elbows close to your head and your upper arms stationary.
2. Movement:
• Slowly lower the weight behind your head by bending your elbows. Keep your upper arms still—only your forearms should move.
• Once your elbows are fully bent (or the weight reaches the base of your neck), pause briefly.
3. Return:
• Extend your arms back to the starting position by contracting your triceps.
• Squeeze your triceps at the top of the movement for maximum activation.
4. Reps and Sets:
• Aim for 3-4 sets of 8-12 reps for hypertrophy (muscle growth).

Variation: Rope Attachment for Lateral Head Engagement

• Why Use a Rope?
  Using a rope attachment on a cable machine adds a slight variation to the exercise. The rope allows you to pull your hands apart at the bottom of the movement, which engages the lateral head of the triceps more effectively.
• How to Do It:
• Attach a rope to a cable machine and set the pulley to the highest position.
• Grab the rope with both hands and step back to create tension.
• Perform the overhead extension as usual, but at the bottom of the movement, pull the rope apart slightly to emphasize the lateral head.

Key Tips for Success

• Control the Movement: Avoid swinging or using momentum. Keep the movement slow and controlled to maximize muscle engagement.
• Keep Elbows In: Ensure your elbows stay close to your head throughout the exercise to isolate the triceps and prevent shoulder strain.
• Don’t Overload: Start with a lighter weight to master the form before increasing the load.

Why Include Overhead Tricep Extensions in Your Routine?

• Builds Mass: The overhead position places the long head under significant tension, making it ideal for adding size to the back of your arms.
• Improves Lockout Strength: Strengthening the triceps in this position can help with pressing movements like the bench press and overhead press.
• Enhances Arm Definition: By targeting the long head, you’ll create a more balanced, defined look in your triceps.

Incorporate overhead tricep extensions into your arm or push-day workouts to maximize tricep growth and achieve that coveted horseshoe shape!

Read More: How to Build a Strong, Sculpted Chest: Best Exercises & Science-Backed Tips

Tricep Dips

Tricep dips are a classic bodyweight exercise that primarily target the lateral head of the triceps, with some involvement of the long head. They are highly effective for building strength, size, and endurance in the triceps. Here's a detailed explanation of why they work, how to perform them, and how to vary the exercise for different fitness levels:

Target: Lateral Head (with Long Head Involvement)

• The lateral head is the most visible part of the triceps and contributes significantly to the "horseshoe" shape of well-developed arms.
• The long head also gets involved, especially when you lean forward during the movement, making dips a great compound exercise for overall tricep development.

Why It’s Effective

1. Bodyweight Strength: Dips use your own body weight as resistance, making them a challenging yet effective exercise for building tricep strength and size.
2. Compound Movement: Dips engage multiple muscle groups, including the triceps, shoulders, and chest, making them a functional exercise for upper-body strength.
3. Versatility: They can be performed almost anywhere—using a bench, parallel bars, or even the edge of a sturdy chair.
4. Progressive Overload: As you get stronger, you can add weight (e.g., a weight belt) or increase the range of motion to continue challenging your muscles.

How to Perform Tricep Dips

1. Starting Position:
• Place your hands on the edge of a bench, chair, or parallel bars with your fingers pointing forward.
• Extend your legs out in front of you (for bench dips) or keep them bent (for parallel bar dips).
• Keep your elbows close to your body and your shoulders down.
2. Movement:
• Lower your body by bending your elbows until your upper arms are parallel to the floor (or slightly below).
• Keep your torso upright to emphasize the triceps. Leaning forward shifts more focus to the chest.
3. Return:
• Push through your palms to extend your arms and return to the starting position.
• Squeeze your triceps at the top of the movement for maximum activation.
4. Reps and Sets:
• Aim for 3-4 sets of 8-15 reps, depending on your fitness level.

Variations

1. Parallel Bar Dips:
• Performing dips on parallel bars is a more advanced variation that requires greater strength and stability.
• This version engages the triceps even more intensely and allows for a deeper range of motion.
2. Resistance Band Assistance:
• If you’re new to dips or find them too challenging, loop a resistance band around the bars or bench to provide assistance as you push up.
• This variation helps build strength until you can perform unassisted dips.
3. Weighted Dips:
• Once you’ve mastered bodyweight dips, add a weight belt or hold a dumbbell between your legs to increase resistance and continue building strength.

Key Tips for Success

• Keep Elbows Tucked: To maximize tricep engagement, keep your elbows close to your body throughout the movement. Flaring your elbows shifts the focus to the chest and shoulders.
• Control the Movement: Avoid dropping too quickly or using momentum. Lower yourself slowly and push up with control.
• Avoid Shoulder Strain: Don’t dip too low if you feel discomfort in your shoulders. Stop when your upper arms are parallel to the floor.
• Engage Your Core: Keep your core tight to maintain stability and prevent swinging.

Read More: Building Impressive Trapezius Muscles: Science-Backed Strategies and Exercises

Why Include Tricep Dips in Your Routine?

• Builds Tricep Size: Dips are one of the best bodyweight exercises for adding mass to the lateral head of the triceps.
• Improves Upper-Body Strength: As a compound movement, dips strengthen not only the triceps but also the shoulders and chest.
• Functional Fitness: Dips mimic real-life pushing movements, making them a practical exercise for overall upper-body strength.
• No Equipment Needed: Bench dips can be done at home or in the gym, making them a convenient addition to any workout routine.

How to Progress

• Beginner: Start with bench dips and use a resistance band for assistance if needed.
• Intermediate: Move to parallel bar dips and focus on increasing your range of motion.
• Advanced: Add weight using a weight belt or dumbbell to continue challenging your triceps.

Incorporate tricep dips into your arm or push-day workouts to build stronger, more defined triceps and improve your overall upper-body strength!

Skull Crushers

Skull crushers, also known as lying tricep extensions, are a highly effective isolation exercise that primarily targets the long head of the triceps. They are a staple in many arm-building routines because they allow for a full range of motion and place the triceps under constant tension. Here's a detailed explanation of why they work, how to perform them, and how to vary the exercise for added benefits:

Target: Long Head

• The long head of the triceps is the largest of the three heads and is responsible for the overall thickness and mass of the triceps.
• Skull crushers are particularly effective for the long head because they involve elbow extension while the triceps are in a stretched position, maximizing muscle activation and growth.

Why It’s Effective

1. Full Range of Motion: Skull crushers allow you to fully stretch and contract the triceps, ensuring that the muscle is worked through its entire length.
2. Constant Tension: Unlike compound movements, skull crushers isolate the triceps, keeping them under tension throughout the exercise.
3. Versatility: You can perform skull crushers with an EZ bar, barbell, or dumbbells, making them adaptable to different fitness levels and preferences.
4. Hypertrophy Benefits: The lengthened position of the triceps during skull crushers is ideal for muscle growth (hypertrophy), as it creates micro-tears in the muscle fibers that repair and grow stronger.

How to Perform Skull Crushers

1. Starting Position:
• Lie flat on a bench with your feet firmly on the ground.
• Hold an EZ bar, barbell, or dumbbells with an overhand grip (palms facing away).
• Extend your arms straight up over your chest, keeping your elbows slightly bent to avoid locking out.
2. Movement:
• Slowly lower the weight toward your forehead by bending your elbows. Keep your upper arms stationary—only your forearms should move.
• Lower the weight until it is just above your forehead or the top of your head.
3. Return:
• Extend your arms back to the starting position by contracting your triceps.
• Squeeze your triceps at the top of the movement for maximum activation.
4. Reps and Sets:
• Aim for 3-4 sets of 8-12 reps for hypertrophy (muscle growth).

Variation: Neutral Grip with Dumbbells

• Why Use a Neutral Grip?
  Using dumbbells with a neutral grip (palms facing each other) shifts some of the focus to the lateral head of the triceps. This variation also reduces strain on the wrists and elbows, making it a great option for those with joint discomfort.
• How to Do It:
• Hold a dumbbell in each hand with a neutral grip.
• Perform the exercise as usual, lowering the dumbbells toward your temples and extending your arms back up.

Key Tips for Success

• Control the Movement: Avoid dropping the weight quickly or using momentum. Lower the weight slowly and with control to maximize muscle engagement.
• Keep Elbows Stable: Your upper arms should remain stationary throughout the movement. Flaring your elbows shifts the focus away from the triceps and increases the risk of injury.
• Don’t Overload: Start with a lighter weight to master the form before increasing the load. Skull crushers require strict technique to avoid strain on the elbows.
• Warm Up: Perform a few light sets or dynamic stretches to prepare your elbows and triceps for the exercise.

Why Include Skull Crushers in Your Routine?

• Builds Tricep Mass: Skull crushers are one of the best exercises for adding size to the long head of the triceps, contributing to overall arm thickness.
• Improves Lockout Strength: Strengthening the triceps with skull crushers can help with pressing movements like the bench press and overhead press.
• Enhances Arm Definition: By isolating the triceps, skull crushers help create a more defined, sculpted look in the back of your arms.

How to Progress

• Beginner: Start with light dumbbells or an EZ bar to focus on form and control.
• Intermediate: Gradually increase the weight while maintaining strict technique.
• Advanced: Add a slight decline to the bench to increase the range of motion and further stretch the triceps.

Incorporate skull crushers into your arm or push-day workouts to maximize tricep growth and achieve that coveted horseshoe shape!

Tricep Pushdown

The tricep pushdown is a classic isolation exercise performed on a cable machine. It primarily targets the lateral head of the triceps, with some involvement of the medial head. It’s a staple in arm-building routines because it effectively isolates the triceps and allows for a variety of grip and attachment options. Here's a detailed explanation of why it works, how to perform it, and how to vary the exercise for added benefits:

Target: Lateral and Medial Heads

• The lateral head is the most visible part of the triceps and contributes to the "horseshoe" shape of well-developed arms.
• The medial head, though smaller, plays a key role in elbow stabilization and adds depth to the triceps when developed.

Why It’s Effective

1. Isolation: The tricep pushdown isolates the triceps, minimizing involvement from other muscle groups like the chest or shoulders.
2. Constant Tension: The cable machine provides consistent resistance throughout the movement, keeping the triceps under tension for optimal growth.
3. Versatility: You can use different attachments (rope, straight bar, or V-bar) and grips to emphasize different parts of the triceps.
4. Controlled Movement: The cable machine allows for smooth, controlled reps, reducing the risk of injury and ensuring proper form.

How to Perform Tricep Pushdowns

1. Starting Position:
• Attach a rope, straight bar, or V-bar to the top pulley of a cable machine.
• Stand facing the machine with your feet shoulder-width apart.
• Grab the attachment with an overhand grip (palms facing down) and bring your elbows close to your sides.
• Keep your chest up, shoulders back, and core engaged.
2. Movement:
• Push the attachment down by extending your elbows until your arms are fully straight.
• Squeeze your triceps at the bottom of the movement for maximum contraction.
3. Return:
• Slowly allow the attachment to return to the starting position, keeping your elbows close to your sides.
• Stop just before the weight stack touches down to maintain tension on the triceps.
4. Reps and Sets:
• Aim for 3-4 sets of 10-15 reps for hypertrophy (muscle growth).

Variation: Reverse-Grip Pushdowns

• Why Use a Reverse Grip?
  Performing pushdowns with a reverse grip (palms facing up) shifts the focus to the medial head of the triceps. This variation also reduces strain on the wrists and elbows, making it a great option for those with joint discomfort.
• How to Do It:
• Attach a straight bar to the cable machine.
• Grab the bar with an underhand grip (palms facing up).
• Perform the exercise as usual, keeping your elbows close to your sides and focusing on squeezing the triceps at the bottom of the movement.

Key Tips for Success

• Keep Elbows Stationary: Your upper arms should remain close to your sides throughout the movement. Flaring your elbows shifts the focus away from the triceps.
• Control the Movement: Avoid using momentum or swinging your body. Move the weight slowly and with control to maximize muscle engagement.
• Focus on the Squeeze: At the bottom of the movement, pause and squeeze your triceps for 1-2 seconds to enhance muscle activation.
• Don’t Overload: Start with a lighter weight to master the form before increasing the load.

Why Include Tricep Pushdowns in Your Routine?

• Builds Tricep Size: Pushdowns are one of the best exercises for adding size to the lateral head of the triceps, contributing to the overall "horseshoe" shape.
• Improves Arm Definition: By isolating the triceps, pushdowns help create a more defined, sculpted look in the back of your arms.
• Enhances Lockout Strength: Strengthening the triceps with pushdowns can improve your performance in pressing movements like the bench press and overhead press.
• Versatile and Accessible: The cable machine allows for a variety of grips and attachments, making pushdowns adaptable to different fitness levels and goals.

How to Progress

• Beginner: Start with a straight bar or V-bar attachment to focus on form and control.
• Intermediate: Gradually increase the weight while maintaining strict technique.
• Advanced: Use a rope attachment and add a "flick" at the bottom of the movement (twisting your wrists outward) to increase tricep activation and range of motion.

Incorporate tricep pushdowns into your arm or push-day workouts to maximize tricep growth and achieve stronger, more defined arms!

Close-Grip Bench Press

The close-grip bench press is a compound exercise that primarily targets the triceps, while also engaging the chest and shoulders. By bringing your hands closer together on the barbell, you shift the focus from your chest to your triceps, making it one of the best exercises for building overall tricep strength and size. Here's a detailed explanation of why it works, how to perform it, and how to vary the exercise for added benefits:

Target: All Three Heads

• The close-grip bench press effectively targets all three heads of the triceps:
• Long Head: Engaged during the lockout phase of the press.
• Lateral Head: Activated during the pressing motion.
• Medial Head: Provides stability and assists in elbow extension.
• While it’s not a pure isolation exercise, the close-grip bench press is highly effective for building tricep mass and strength.

Why It’s Effective

1. Compound Movement: The close-grip bench press engages multiple muscle groups, including the triceps, chest, and shoulders, making it a functional exercise for overall upper-body strength.
2. Heavy Load Capacity: Because it’s a compound movement, you can lift heavier weights compared to isolation exercises, which is key for building strength and size.
3. Tricep Emphasis: Bringing your hands closer together on the barbell shifts the focus from your chest to your triceps, making it a great exercise for tricep development.
4. Improved Lockout Strength: The close-grip bench press strengthens the triceps, which is essential for locking out heavy presses like the bench press and overhead press.

How to Perform Close-Grip Bench Press

1. Starting Position:
• Lie flat on a bench with your feet firmly on the ground.
• Grip the barbell with your hands placed shoulder-width apart or slightly closer (about 10-12 inches apart).
• Unrack the barbell and hold it directly above your chest with your arms fully extended.
2. Movement:
• Lower the barbell to your mid-chest by bending your elbows. Keep your elbows tucked close to your sides to emphasize the triceps.
• Pause briefly when the barbell touches your chest.
3. Return:
• Press the barbell back up to the starting position by extending your elbows.
• Squeeze your triceps at the top of the movement for maximum activation.
4. Reps and Sets:
• Aim for 3-4 sets of 6-10 reps for strength and hypertrophy (muscle growth).

Variations

1. Decline Close-Grip Bench Press:
• Performing the close-grip bench press on a decline bench shifts more focus to the lateral head of the triceps.
• This variation also reduces shoulder strain, making it a great option for those with shoulder issues.
2. Incline Close-Grip Bench Press:
• Performing the close-grip bench press on an incline bench emphasizes the long head of the triceps and the upper chest.
• This variation is ideal for targeting the upper body while still engaging the triceps.
3. Dumbbell Close-Grip Press:
• Use dumbbells instead of a barbell to increase the range of motion and engage more stabilizer muscles.

Key Tips for Success

• Keep Elbows Tucked: To maximize tricep engagement, keep your elbows close to your sides throughout the movement. Flaring your elbows shifts the focus to the chest and shoulders.
• Control the Movement: Lower the barbell slowly and with control to avoid bouncing it off your chest.
• Don’t Overload: Start with a lighter weight to master the form before increasing the load. The close-grip bench press requires strict technique to avoid strain on the wrists and elbows.
• Warm Up: Perform a few light sets or dynamic stretches to prepare your shoulders, elbows, and triceps for the exercise.

Why Include Close-Grip Bench Press in Your Routine?

• Builds Tricep Mass: The close-grip bench press is one of the best exercises for adding size to all three heads of the triceps.
• Improves Lockout Strength: Strengthening the triceps with this exercise can help you push through sticking points in the bench press and overhead press.
• Enhances Upper-Body Strength: As a compound movement, the close-grip bench press builds overall upper-body strength and power.
• Versatile and Effective: You can perform it with a barbell, dumbbells, or on an incline/decline bench to target different areas of the triceps and chest.

How to Progress

• Beginner: Start with a lighter weight and focus on mastering the form.
• Intermediate: Gradually increase the weight while maintaining strict technique.
• Advanced: Add chains or resistance bands to the barbell to increase resistance at the top of the movement.

Incorporate the close-grip bench press into your arm or push-day workouts to maximize tricep growth and achieve stronger, more defined arms!

Diamond Push-Ups

Diamond push-ups, also known as triangle push-ups or close-grip push-ups, are a bodyweight exercise that primarily targets the long and lateral heads of the triceps. By bringing your hands close together in a diamond shape, you increase tricep activation, making this exercise highly effective for building strength and definition in the back of your arms. Here's a detailed explanation of why it works, how to perform it, and how to vary the exercise for different fitness levels:

Target: Long and Lateral Heads

• The long head and lateral head of the triceps are heavily engaged during diamond push-ups due to the close hand placement and the emphasis on elbow extension.
• While the chest and shoulders are also involved, the triceps bear the brunt of the workload in this variation of the push-up.

Why It’s Effective

1. No Equipment Needed: Diamond push-ups require no equipment, making them a convenient exercise for home workouts or on-the-go training.
2. Increased Tricep Activation: Bringing your hands close together in a diamond shape shifts the focus from your chest to your triceps, making it one of the most effective bodyweight exercises for tricep development.
3. Functional Strength: Diamond push-ups mimic real-life pushing movements, improving overall upper-body strength and stability.
4. Scalable Difficulty: You can easily adjust the difficulty by changing the angle of your body (e.g., incline or decline).

How to Perform Diamond Push-Ups

1. Starting Position:
• Get into a standard push-up position with your hands on the floor.
• Bring your hands close together so that your thumbs and index fingers touch, forming a diamond or triangle shape.
• Keep your body in a straight line from head to heels, engaging your core and glutes.
2. Movement:
• Lower your body by bending your elbows, keeping them close to your sides.
• Lower yourself until your chest is just above your hands.
3. Return:
• Push through your palms to extend your arms and return to the starting position.
• Squeeze your triceps at the top of the movement for maximum activation.
4. Reps and Sets:
• Aim for 3-4 sets of 8-15 reps, depending on your fitness level.

Variations

1. Incline Diamond Push-Ups:
• Place your hands on an elevated surface (e.g., a bench, chair, or step) to reduce the load on your triceps.
• This variation is ideal for beginners or those working on building strength.
2. Decline Diamond Push-Ups:
• Place your feet on an elevated surface to increase the difficulty and place more emphasis on the triceps.
• This variation is great for advanced trainees looking to challenge themselves.
3. Weighted Diamond Push-Ups:
• Add a weight plate or wear a weighted vest to increase resistance and further challenge your triceps.

Key Tips for Success

• Keep Elbows Tucked: To maximize tricep engagement, keep your elbows close to your sides throughout the movement. Flaring your elbows shifts the focus to the chest and shoulders.
• Maintain Proper Form: Keep your body in a straight line and avoid sagging your hips or arching your back.
• Control the Movement: Lower yourself slowly and with control to maximize muscle activation.
• Engage Your Core: Tighten your core muscles to maintain stability and prevent swinging.

Why Include Diamond Push-Ups in Your Routine?

• Builds Tricep Strength and Size: Diamond push-ups are one of the best bodyweight exercises for targeting the triceps, helping to build strength and definition.
• Improves Upper-Body Endurance: As a bodyweight exercise, diamond push-ups improve muscular endurance in the triceps, chest, and shoulders.
• Enhances Functional Fitness: Diamond push-ups mimic real-life pushing movements, making them a practical exercise for overall upper-body strength.
• No Equipment Needed: You can perform diamond push-ups anywhere, making them a convenient addition to any workout routine.

How to Progress

• Beginner: Start with incline diamond push-ups to build strength and master the form.
• Intermediate: Perform standard diamond push-ups on the floor, focusing on increasing your reps and sets.
• Advanced: Move to decline diamond push-ups or add weight to continue challenging your triceps.

Incorporate diamond push-ups into your arm or push-day workouts to build stronger, more defined triceps and improve your overall upper-body strength!

Why Should You Do Tricep Workouts?

Tricep training offers numerous benefits beyond aesthetics:

• Bigger, Defined Arms: Triceps make up two-thirds of your arm mass, so building them is essential for impressive arms.
• Improved Elbow Health: Strong triceps support the elbow joint, reducing the risk of injury.
• Better Shoulder Stability: The long head of the triceps attaches to the shoulder blade, aiding in shoulder stability.
• Enhanced Sports Performance: Strong triceps are crucial for sports that involve elbow extension, such as tennis, basketball, and volleyball.
• Increased Lockout Strength: Strong triceps help you push through sticking points in lifts like the bench press and overhead press.

How to Structure Your Tricep Workouts

To maximize tricep growth, follow these guidelines:

• Start with Compound Movements: Begin your workout with heavy compound exercises like close-grip bench press or tricep dips.
• Follow with Isolation Exercises: Move on to isolation movements like skull crushers, tricep pushdowns, and overhead extensions.
• Rep Ranges: For hypertrophy, aim for 8-12 reps per set. For strength, stick to 1-5 reps with heavier weights.
• Progressive Overload: Gradually increase weight, reps, or intensity to continue making gains.

FAQs

How Many Tricep Exercises Should I Do?
Aim for 3-6 sets per exercise, with 6-12 reps per set. For optimal growth, perform 12-28 sets per week for your triceps.

How Often Should I Train Triceps?
Train your triceps at least twice a week to maximize growth. Research shows this is the sweet spot for muscle development.

Can You Train Triceps at Home?
Yes! Bodyweight exercises like diamond push-ups and bench dips are effective. You can also use resistance bands for added resistance.

Can You Train Biceps and Triceps Together?
Absolutely. Training these antagonist muscles together saves time and ensures balanced arm development.

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Final Thoughts

Building bigger triceps requires a combination of compound and isolation exercises, proper form, and progressive overload. Incorporate these six exercises into your routine, and you’ll be well on your way to developing strong, defined triceps that fill out your sleeves and boost your overall strength. Remember, consistency and proper technique are key—leave your ego at the door and focus on the mind-muscle connection for the best results.

Ready to get started? Download a workout app to track your progress and access hundreds of free tricep workouts. Your horseshoe triceps are just a few workouts away!

References

1. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science.
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