When it comes to building impressive arms, training your triceps is non-negotiable. In fact, your triceps make up roughly two-thirds of your upper arm’s mass—so if you want bigger, more defined arms, focusing on your triceps is key. The best triceps workout targets all three heads of the muscle: the long head, lateral head, and medial head.
In this post, we’ll break down the most effective triceps exercises, explain how they work, and give you a complete workout to add to your routine.
Why Train Your Triceps?
The triceps play a crucial role in upper-body pushing movements and arm extension. Whether you’re bench pressing, doing push-ups, or lifting overhead, your triceps are engaged. Training them regularly improves your strength, enhances muscle definition, and supports joint stability.
Key Benefits of the Best Triceps Workout:
Increases arm size and thickness
Improves pushing strength and athletic performance
Enhances the look of your upper body
Supports elbow and shoulder joint health
Best Triceps Workout: Top 6 Exercises
To build well-rounded triceps, you need a variety of movements that target each head of the muscle from different angles.
1. Close-Grip Bench Press
This compound lift hits the triceps hard while also working the chest and shoulders.
Tip: Keep your hands just inside shoulder-width and lower the bar with control.
2. Overhead Triceps Extension (Dumbbell or Cable)
Primarily targets the long head of the triceps for full muscle development.
Tip: Keep your elbows close to your ears and avoid flaring outward.
3. Skull Crushers (Lying Triceps Extensions)
A great isolation exercise that targets all three heads of the triceps.
Tip: Lower the bar or dumbbells to your forehead with strict control and no elbow movement.
4. Triceps Dips
A powerful bodyweight exercise that builds strength and mass in the triceps.
Tip: Keep your torso upright and lower until your elbows reach a 90-degree angle.
5. Cable Triceps Pushdowns (Rope or Bar)
Ideal for finishing off your triceps workout with a strong pump and solid contraction.
Tip: Keep your elbows pinned to your sides and extend fully at the bottom.
6. Kickbacks
A great isolation move to sculpt and define the triceps, especially the lateral head.
Tip: Use light weights and focus on squeezing the muscle at full extension.
Sample Best Triceps Workout Plan
Warm-Up (5 Minutes):
Arm circles
Light push-ups or band extensions
Workout Plan:
Close-Grip Bench Press – 4 sets of 6–8 reps
Overhead Dumbbell Extensions – 3 sets of 10–12 reps
Skull Crushers – 3 sets of 10–12 reps
Triceps Dips – 3 sets to failure
Cable Pushdowns – 3 sets of 12–15 reps
Dumbbell Kickbacks – 3 sets of 15 reps per arm
Cool-Down:
Static stretches for the triceps and shoulders
Light foam rolling to aid recovery
Final Tips for Triceps Growth
Focus on controlled movements, not just heavy weights.
Ensure full range of motion on every rep.
Don’t skip isolation exercises—they’re key for shaping the muscle.
Train triceps 1–2 times per week for best results.
Ready to Build Bigger Arms?
Start using this best triceps workout in your weekly routine and watch your arm size, strength, and definition improve fast. With the right mix of compound and isolation movements, you’ll see noticeable progress in no time.
Need a customized workout plan or personal training support? Contact us today to get expert coaching and a tailored approach to reaching your fitness goals!
