If you’re aiming for impressive arms, focusing on your triceps is non-negotiable. While biceps get plenty of attention, the triceps make up about two-thirds of your upper arm size. That’s why a dedicated best triceps workout is essential if you want to add real size, definition, and strength to your arms.
In this blog post, we’ll explore the most effective triceps exercises, explain why triceps training is important, and show you how to build a routine that delivers real results.
Why You Need a Dedicated Triceps Workout
Triceps play a critical role in pressing and pushing movements. They’re involved in every bench press, push-up, and overhead press you perform. Training them improves not only your arm aesthetics but also your overall upper-body performance.
Benefits of strong triceps include:
Increased arm size and definition
Improved bench press and overhead press strength
Better balance between arm muscles
Reduced risk of elbow and shoulder injuries
Best Triceps Workout: Top Exercises for Maximum Growth
To fully develop your triceps, it’s important to target all three heads: the long head, lateral head, and medial head. The following exercises are some of the most effective for complete triceps development.
1. Close-Grip Bench Press
A compound lift that emphasizes the triceps more than the chest due to the narrower grip.
Tip: Keep elbows tucked close to your body and use a grip just inside shoulder-width.
2. Skull Crushers (Lying Triceps Extensions)
An isolation move that targets the long head and adds serious mass.
Tip: Lower the bar toward your forehead slowly and extend fully at the top without locking out.
3. Overhead Dumbbell Extension
Great for stretching and activating the long head of the triceps.
Tip: Use both hands to lift one heavy dumbbell and focus on a full range of motion.
4. Triceps Dips
An excellent bodyweight or weighted option to hit all three heads effectively.
Tip: Keep your torso upright to focus on the triceps and avoid excessive chest involvement.
5. Cable Rope Pushdowns
Ideal for high-rep work and muscle fatigue at the end of your workout.
Tip: Keep your elbows tight to your body and fully extend your arms at the bottom for a solid contraction.
Sample Best Triceps Workout Routine
Warm-Up:
Light cardio (5–10 minutes)
Arm circles and dynamic elbow stretches
Workout:
Close-Grip Bench Press – 4 sets of 6–8 reps
Skull Crushers – 3 sets of 10 reps
Overhead Dumbbell Extensions – 3 sets of 10–12 reps
Triceps Dips – 3 sets to failure
Cable Rope Pushdowns – 3 sets of 12–15 reps
Cool-Down:
Static stretches for triceps and shoulders
Foam rolling or massage gun for recovery
Final Tips for Triceps Training Success
Train triceps 1–2 times per week depending on your split.
Focus on proper form rather than lifting heavy with poor control.
Progressively overload by increasing reps, weight, or sets over time.
Allow enough rest between triceps sessions to support recovery and growth.
Ready to Build Bigger Arms?
Incorporate this best triceps workout into your weekly routine and start seeing measurable improvements in strength and size.
Want a custom workout designed for your goals? Contact us today for expert coaching and personalized training plans!
