When it comes to achieving bigger, more defined arms, the triceps often take center stage.
While biceps get a lot of attention, your triceps actually make up about two-thirds of your upper arm’s muscle mass.
Building your triceps is key to achieving strong, sculpted arms that stand out. Whether you’re new to fitness or a seasoned gym-goer, having a solid triceps workout routine can make all the difference.
Below, we’ll explore the top 10 triceps exercises that will help you build strength, definition, and mass.
Understanding Triceps Anatomy and Function
Before diving into the workouts, it’s important to understand how the triceps function. The triceps brachii, or triceps for short, consist of three heads:
- The Long Head: This is the largest head and runs along the back of the arm. It plays a vital role in overall triceps mass and is activated during overhead movements.
- The Lateral Head: This gives the triceps its distinctive horseshoe shape and is often most visible in well-defined arms.
- The Medial Head: Although smaller and less visible, the medial head provides essential support and strength for arm movements.
Each head contributes to elbow extension, pushing, and stabilizing the arm. To effectively target all three heads, your triceps workouts should include a variety of movements and angles.
Why Focus on Triceps Workouts?
1. Boosting Overall Arm Strength
Strong triceps are essential for pushing movements like bench presses, push-ups, and overhead presses.
Developing these muscles not only improves performance in the gym but also supports daily activities like lifting and pushing objects.
2. Enhancing Arm Definition
Defined triceps create a more sculpted and toned appearance. By targeting these muscles, you’ll achieve a balanced look that complements other parts of your body.
3. Preventing Muscle Imbalances
Neglecting your triceps can lead to muscle imbalances, which may hinder progress in other exercises and increase the risk of injury.
A well-rounded arm workout addresses both the biceps and triceps for balanced strength.
Top 10 Triceps Workouts for Bigger & Defined Arms
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the triceps while engaging the chest and shoulders.
How to do it:
- Lie flat on a bench and grip the barbell with your hands about shoulder-width apart.
- Lower the bar to your chest, keeping your elbows close to your body.
- Push the bar back up to the starting position.
Tips:
- Avoid flaring your elbows to protect your shoulders.
- Use a controlled tempo to maximize muscle activation.
2. Overhead Triceps Extension
This exercise emphasizes the long head of the triceps, making it essential for building mass and strength.
How to do it:
- Hold a dumbbell or an EZ bar with both hands and lift it overhead.
- Bend your elbows to lower the weight behind your head.
- Extend your arms to return to the starting position.
Tips:
- Keep your elbows stationary to isolate the triceps.
- Engage your core to maintain stability.
3. Triceps Dips
Triceps dips are a bodyweight exercise that effectively targets all three heads of the triceps.
How to do it:
- Position yourself on parallel bars or a sturdy 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.
Tips:
- Keep your torso upright to focus on the triceps.
- Avoid locking out your elbows at the top.
4. Skull Crushers
Also known as lying triceps extensions, skull crushers are a staple for isolating the triceps.
How to do it:
- Lie on a bench and hold a barbell or EZ bar with an overhand grip.
- Lower the weight towards your forehead by bending your elbows.
- Extend your arms back to the starting position.
Tips:
- Use a spotter for safety.
- Keep your upper arms stationary throughout the movement.
5. Cable Rope Pushdowns
Cable rope pushdowns are great for achieving a full range of motion and emphasizing the lateral head.
How to do it:
- Attach a rope to a cable machine and grip it with both hands.
- Push the rope down until your arms are fully extended.
- Slowly return to the starting position.
Tips:
- Split the rope at the bottom for maximum contraction.
- Keep your elbows close to your sides.
6. Diamond Push-Ups
This variation of the traditional push-up targets the triceps more directly.
How to do it:
- Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.
Tips:
- Maintain a straight line from your head to your heels.
- Control the movement to avoid using momentum.
7. Kickbacks
Triceps kickbacks are a simple yet effective isolation exercise.
How to do it:
- Hold a dumbbell in each hand and hinge forward at the hips.
- Bend your elbows to bring the dumbbells to your sides.
- Extend your arms back, then return to the starting position.
Tips:
- Avoid swinging your arms.
- Keep your upper arms stationary.
8. Overhead Cable Triceps Extension
This exercise targets the long head of the triceps with constant tension from the cable machine.
How to do it:
- Attach a rope to a high pulley and grip it with both hands.
- Step forward and lean slightly, pulling the rope overhead.
- Extend your arms and return to the starting position.
Tips:
- Use a full range of motion.
- Keep your elbows in line with your ears.
9. Bench Dips
Bench dips are another bodyweight option that targets the triceps effectively.
How to do it:
- Sit on a bench with your hands gripping the edge.
- Slide off the bench and lower your body by bending your elbows.
- Push back up to the starting position.
Tips:
- Keep your legs straight for more difficulty.
- Avoid letting your shoulders round forward.
10. Single-Arm Dumbbell Overhead Extension
This unilateral exercise helps correct muscle imbalances and strengthens the triceps individually.
How to do it:
- Hold a dumbbell in one hand and lift it overhead.
- Lower the dumbbell behind your head by bending your elbow.
- Extend your arm to return to the starting position.
Tips:
- Perform the exercise slowly and with control.
- Switch arms to ensure balanced development.
Tips for Maximizing Triceps Growth
- Focus on Proper Form: Avoid using momentum or compensating with other muscle groups.
- Progressive Overload: Gradually increase the weight or resistance to challenge your muscles.
- Vary Your Exercises: Incorporate different angles and equipment to target all three heads.
- Allow Sufficient Recovery: Give your muscles time to recover by spacing out triceps workouts.
- Pair With a Balanced Diet: Ensure you’re consuming enough protein to support muscle growth.
FAQs About Triceps Workouts
1. How Often Should I Train My Triceps?
Aim to train your triceps 2-3 times per week, ensuring at least 48 hours of rest between sessions.
2. Can I Build Triceps Without Weights?
Yes! Bodyweight exercises like diamond push-ups, triceps dips, and bench dips are highly effective.
3. What’s the Best Exercise for Triceps Mass?
The close-grip bench press is one of the best exercises for building triceps mass due to its compound nature.
4. Should I Train Triceps Separately or on Push Days?
You can train triceps on push days alongside your chest and shoulders or dedicate a separate arm day.
5. How Long Does It Take to See Results?
With consistent training and proper nutrition, noticeable improvements can appear in 6-8 weeks.
Building Arms That Impress
Building bigger, more defined triceps requires a combination of targeted exercises, proper technique, and dedication.
By incorporating these 10 triceps workouts into your routine, you’ll develop the strength and definition you’re aiming for.
Remember to stay consistent, challenge yourself, and track your progress along the way. The journey to sculpted arms is as rewarding as the results themselves!