If you’re serious about building impressive arms, your focus shouldn’t stop at the biceps. The triceps actually make up the majority of your upper arm’s size. That means the key to thick, powerful arms lies in training the triceps effectively. In this guide, we’ll walk you through the best triceps workout, designed to hit all three heads of the muscle for maximum growth, definition, and performance.
Why Training Triceps Matters
The triceps brachii has three heads: the long head, lateral head, and medial head. To fully develop the triceps, your workout must target all of them with a mix of compound and isolation movements.
Benefits of a strong triceps workout include:
Bigger, more defined upper arms
Improved pressing strength (bench press, overhead press)
Better arm symmetry and balance
Reduced risk of elbow and shoulder injuries
Best Triceps Workout: Must-Do Exercises
Here are six of the most effective exercises to include in your triceps training routine:
1. Close-Grip Bench Press
This variation of the bench press places more emphasis on the triceps while still engaging the chest and shoulders.
Tip: Keep your grip just inside shoulder-width and elbows close to your sides.
2. Overhead Dumbbell Triceps Extension
This move targets the long head of the triceps, which often gets neglected in pushing exercises.
Tip: Use a single heavy dumbbell or two lighter ones, and lower slowly behind your head before pressing up.
3. Skull Crushers (Lying Triceps Extensions)
A powerful isolation exercise that works all three heads of the triceps.
Tip: Lower the barbell or EZ bar toward your forehead, keeping your elbows stable.
4. Triceps Dips
These can be done on parallel bars or a bench, using body weight or added resistance.
Tip: Keep your body upright to emphasize the triceps over the chest.
5. Cable Rope Pushdowns
An excellent finishing move for pumping the triceps and getting a great contraction.
Tip: Extend fully at the bottom and control the movement on the way up.
6. Kickbacks
Often underestimated, dumbbell kickbacks are effective when done with proper form and control.
Tip: Keep your upper arm fixed and focus on a full extension of the elbow.
Sample Best Triceps Workout Routine
Warm-Up (5–10 Minutes):
Light cardio
Arm circles and triceps stretches
Workout Plan:
Close-Grip Bench Press – 4 sets of 6–8 reps
Overhead Dumbbell Extensions – 3 sets of 10 reps
Skull Crushers – 3 sets of 10–12 reps
Triceps Dips – 3 sets to failure
Cable Rope Pushdowns – 3 sets of 12–15 reps
Kickbacks – 3 sets of 12 reps per arm
Cool-Down:
Triceps and shoulder stretching
Light foam rolling for upper arms
Final Thoughts
Triceps training is essential if you want bigger, stronger, and more defined arms. By combining compound presses with isolation movements, this best triceps workout ensures all three heads of the muscle are targeted effectively. Stick with proper form, focus on progressive overload, and stay consistent to see lasting results.
Ready to Grow Your Triceps?
Start using this best triceps workout in your weekly training and watch your arm size and strength improve fast.
Need help building a full upper-body workout routine? Contact us today for expert coaching and custom fitness plans tailored to your goals!
