When it comes to building impressive arms, most people focus on biceps.
However, the triceps actually make up two-thirds of your upper arm mass.
This means that if you want bigger, stronger arms, you need to dedicate serious attention to your triceps.
The good news is that with the right exercises, you can target your triceps effectively and see significant growth.
In this article, we will explore the top 10 best triceps exercises for bigger arms.
Each of these exercises targets the triceps in a unique way, ensuring that you hit all three heads of the muscle: the long head, the lateral head, and the medial head. Let’s dive in!
Understanding the Triceps Muscle
Before we jump into the exercises, it’s essential to understand the anatomy of the triceps.
The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of your upper arm.
These three heads work together to extend your elbow and assist with shoulder stability.
The Three Heads of the Triceps
- Long Head: This head runs along the back of the arm and attaches to the scapula. It’s responsible for overhead movements and contributes significantly to overall arm mass.
- Lateral Head: Located on the outer side of the arm, this head is primarily responsible for the horseshoe shape of well-defined triceps.
- Medial Head: Found beneath the other two heads, the medial head assists in stabilizing the elbow and performing extension movements.
To achieve balanced triceps development, it’s important to target all three heads through a variety of exercises.
Now, let’s move on to the best triceps exercises to help you build bigger arms.
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that emphasizes the triceps while also engaging the chest and shoulders. It’s an excellent choice for building strength and size in the triceps.
How to Do It:
- Lie on a flat bench and grip the barbell with your hands shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked close to your sides.
- Press the barbell back up to the starting position, fully extending your arms.
Benefits:
- Targets the triceps more than a traditional bench press.
- Engages multiple muscle groups, making it great for overall upper-body strength.
2. Tricep Dips
Tricep dips are a bodyweight exercise that can be performed using parallel bars or a sturdy bench. This movement is highly effective for isolating the triceps.
How to Do It:
- Position yourself on parallel bars with your arms fully extended and your body upright.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
Benefits:
- Requires minimal equipment.
- Builds strength and endurance in the triceps.
3. Overhead Triceps Extension
The overhead triceps extension targets the long head of the triceps, making it a great exercise for adding size to your arms.
How to Do It:
- Hold a dumbbell with both hands and lift it overhead.
- Lower the dumbbell behind your head by bending your elbows.
- Extend your arms to return to the starting position.
Benefits:
- Stretches the long head of the triceps for maximum engagement.
- Improves shoulder stability.
4. Skull Crushers
Skull crushers, also known as lying triceps extensions, are a classic isolation exercise for the triceps.
How to Do It:
- Lie on a flat bench and hold a barbell or EZ bar with an overhand grip.
- Lower the weight toward your forehead by bending your elbows.
- Extend your arms to push the weight back to the starting position.
Benefits:
- Directly isolates the triceps.
- Effective for building size and strength.
5. Rope Tricep Pushdowns
The rope tricep pushdown is a cable exercise that targets all three heads of the triceps. It’s a favorite among bodybuilders for achieving a well-defined look.
How to Do It:
- Attach a rope handle to a high pulley on a cable machine.
- Grab the rope with both hands and pull it down until your elbows are fully extended.
- Slowly return to the starting position.
Benefits:
- Provides constant tension on the triceps.
- Allows for a full range of motion.
6. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that targets the triceps more than standard push-ups.
How to Do It:
- Get into a push-up position and place your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest toward your hands while keeping your elbows close to your body.
- Push back up to the starting position.
Benefits:
- No equipment required.
- Strengthens the chest and shoulders as well.
7. Bench Dips
Bench dips are a beginner-friendly exercise that effectively targets the triceps.
How to Do It:
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Extend your legs and slide your hips off the bench.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position.
Benefits:
- Great for beginners.
- Can be performed almost anywhere.
8. Dumbbell Kickbacks
Dumbbell kickbacks are a simple yet effective isolation exercise for the triceps.
How to Do It:
- Hold a dumbbell in each hand and bend forward at the hips.
- Keep your elbows close to your body and extend your arms backward.
- Slowly return to the starting position.
Benefits:
- Isolates the triceps.
- Improves arm definition.
9. Cable Overhead Triceps Extension
This exercise is similar to the dumbbell overhead extension but uses a cable machine for constant tension.
How to Do It:
- Attach a rope to a low pulley and grasp it with both hands.
- Step forward and lift the rope overhead.
- Extend your arms fully, then return to the starting position.
Benefits:
- Provides consistent resistance.
- Great for targeting the long head of the triceps.
10. Close-Grip Push-Ups
Close-grip push-ups are another excellent bodyweight exercise that focuses on the triceps.
How to Do It:
- Get into a standard push-up position with your hands closer than shoulder-width apart.
- Lower your body while keeping your elbows close to your sides.
- Push back up to the starting position.
Benefits:
- Enhances triceps activation.
- Builds upper body strength.
Tips for Maximizing Triceps Growth
To get the most out of these exercises, keep the following tips in mind:
- Progressive Overload: Gradually increase the weight or resistance you use to challenge your muscles.
- Proper Form: Focus on maintaining correct form to avoid injury and maximize muscle activation.
- Variety: Incorporate a mix of compound and isolation exercises to target all three heads of the triceps.
- Recovery: Allow adequate time for rest and recovery to support muscle growth.
Frequently Asked Questions (FAQ)
What is the best exercise for overall triceps development?
The close-grip bench press and tricep dips are excellent for overall triceps development as they target all three heads of the muscle.
How often should I train my triceps?
It’s best to train your triceps 2-3 times per week, allowing at least 48 hours of rest between sessions.
Can I build triceps with bodyweight exercises alone?
Yes, exercises like diamond push-ups, close-grip push-ups, and tricep dips can effectively build triceps if performed consistently.
How long does it take to see results?
With consistent training and proper nutrition, you can start seeing noticeable results in 4-8 weeks.
Should I lift heavy or focus on higher reps?
Both approaches have their benefits. Heavy lifting builds strength, while higher reps improve endurance and definition. Incorporate both into your routine for optimal results.
Arm Yourself with Bigger Triceps
Building bigger triceps requires dedication, the right exercises, and proper form.
By incorporating these top 10 triceps exercises into your workout routine and following the tips outlined in this article, you’ll be well on your way to achieving the strong, impressive arms you’ve always wanted.
Stick with it, and don’t forget to enjoy the journey!