If you’re aiming to build impressive arms, focusing on your triceps is key. The triceps make up nearly two-thirds of your upper arm mass, so neglecting them means missing out on serious growth potential. The best triceps workout targets all three heads of the triceps muscle—long, lateral, and medial—for maximum size, definition, and strength.
Whether you’re a beginner or a seasoned lifter, this blog will guide you through the most effective exercises and a sample routine to help you achieve your fitness goals.
Why You Should Train Triceps
The triceps aren’t just important for aesthetics—they’re essential for overall upper-body strength. Here’s why the triceps deserve a dedicated workout:
Bigger Arms: Well-developed triceps create that thick, muscular look
Better Strength: They assist in all pressing movements, including bench press and overhead press
Balanced Physique: Training all three heads of the triceps ensures muscle symmetry
Improved Performance: Strong triceps boost pushing power in sports and daily activities
Best Triceps Workout: Top Exercises
To get the most out of your triceps training, include a mix of compound and isolation movements. Here are the best triceps exercises to build muscle and strength:
1. Close-Grip Bench Press
A powerful compound lift that emphasizes the triceps more than the traditional bench press.
Tip: Keep your elbows tucked and grip the bar just inside shoulder-width.
2. Skull Crushers (Lying Triceps Extensions)
A classic isolation exercise that hits the long head of the triceps effectively.
Tip: Lower the weight with control and avoid flaring your elbows.
3. Overhead Dumbbell Extension
Targets the long head of the triceps and allows for a deep stretch and full contraction.
Tip: Use both hands to hold one dumbbell and perform the movement with a full range of motion.
4. Triceps Dips
A bodyweight move that engages all three triceps heads and also hits the shoulders and chest.
Tip: Keep your torso upright to place more emphasis on the triceps.
5. Cable Triceps Pushdowns
Great for volume and finishing off a workout with a strong pump.
Tip: Use a rope or straight bar attachment and keep your elbows locked in place throughout the movement.
Sample Best Triceps Workout Routine
Here’s a structured workout you can follow 1–2 times per week:
Warm-Up:
Arm circles
Light band pushdowns
Dynamic stretches for elbows and shoulders
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 Triceps Pushdowns – 3 sets of 12–15 reps
Cool-Down:
Static stretching for triceps and shoulders
Foam rolling for arms and upper back
Final Thoughts
When it comes to building arm size and upper-body strength, your triceps are the muscle group that truly makes a difference. With the best triceps workout, you’ll target all areas of the muscle for complete development, better performance, and noticeable gains.
Want Bigger, Stronger Triceps?
Start incorporating this best triceps workout into your weekly training plan and watch your arms grow.
Need a customized plan or expert guidance? Contact us today and take the next step in your fitness journey!
