If you want to build impressive arms, training your triceps is essential. While biceps often get the spotlight, the triceps actually make up the majority of your upper arm mass. A well-designed triceps muscle workout can dramatically increase arm size, improve pressing strength, and enhance overall upper body performance.
In this guide, we’ll cover the benefits of triceps training, the best exercises to include, and a sample triceps muscle workout to help you get stronger and more defined.
Why Focus on a Triceps Muscle Workout?
The triceps brachii consists of three heads: the long head, lateral head, and medial head. A balanced triceps muscle workout targets all three to build both size and function. Here’s why it’s worth prioritizing:
Increased Arm Size: Since triceps make up about two-thirds of your upper arm, training them effectively leads to bigger arms overall.
Stronger Pressing Movements: The triceps play a major role in bench presses, shoulder presses, and push-ups.
Better Muscle Definition: A lean, toned triceps area gives your arms a more sculpted look.
Improved Athletic Performance: Triceps strength supports power-based activities like throwing, punching, and pushing.
Best Exercises for a Triceps Muscle Workout
To get the most out of your triceps muscle workout, it’s important to use a mix of compound and isolation exercises. Here are some of the most effective movements:
1. Close-Grip Bench Press
This variation of the bench press shifts the emphasis from the chest to the triceps. Use a narrower grip to engage more triceps throughout the lift.
2. Triceps Dips
Whether performed on parallel bars or a bench, dips target the triceps intensely while also engaging your chest and shoulders.
3. Overhead Triceps Extension
Great for isolating the long head of the triceps. Use a dumbbell or cable to keep tension on the muscle throughout the movement.
4. Skull Crushers (Lying Triceps Extensions)
A classic triceps isolation move. Perform with an EZ curl bar or dumbbells to challenge your muscles from a lying position.
5. Triceps Pushdowns
Using a cable machine, this movement isolates the triceps and allows for constant resistance. Experiment with different attachments like ropes, straight bars, or V-bars.
6. Diamond Push-Ups
A bodyweight option that hits the triceps hard. Keep your hands close together in a diamond shape under your chest to maximize triceps activation.
Sample Triceps Muscle Workout
Here’s a simple yet effective routine that targets all three heads of the triceps. Perform this triceps muscle workout 1–2 times per week.
Close-Grip Bench Press – 4 sets of 8–10 reps
Overhead Dumbbell Extension – 3 sets of 10–12 reps
Skull Crushers – 3 sets of 10 reps
Triceps Pushdowns – 3 sets of 12–15 reps
Diamond Push-Ups – 3 sets to failure
Rest for 60–90 seconds between sets and focus on slow, controlled movements to maximize muscle engagement.
Tips for Triceps Training Success
Use Proper Form: Avoid using momentum. Keep your elbows close and move only at the elbow joint for isolation exercises.
Train After Chest or Shoulders: Since these muscles also involve the triceps, you can pair them on the same training day for maximum efficiency.
Stretch Between Sets: Light triceps stretches can help improve range of motion and blood flow.
Progressive Overload: Gradually increase the weight or reps over time to continue building muscle and strength.
Final Thoughts
A strong, well-developed set of triceps not only improves your arm aesthetics but also boosts your strength in many upper body movements. With a consistent triceps muscle workout routine and proper form, you can achieve noticeable gains in size, shape, and performance.
Whether you train at home or in the gym, including the right exercises and staying consistent is key. Start implementing this triceps plan today and take your arm training to the next level.
