The Best Triceps Exercises for Bigger, Stronger Arms

Building bigger, stronger arms isn’t just about biceps. If you want those sleeve-busting arms, focusing on your triceps is crucial. The triceps make up about two-thirds of your upper arm mass, so enhancing them will dramatically improve your arm size and strength. This article dives into the best exercises for your triceps, showing you how to perform each one and the benefits they offer. Ready to get those powerful arms? Let’s go!

Anatomy of the Triceps

The triceps brachii, commonly known as the triceps, is a large muscle on the back of the upper limb. It consists of three heads: the long head, the lateral head, and the medial head. These heads work together to extend the elbow, allowing you to push and lift objects.

Benefits of Strong Triceps

Enhanced Upper Body Strength

Strong triceps are vital for many upper body movements. They assist in pushing actions like bench presses and overhead presses, contributing to overall upper body power.

Improved Aesthetic Appearance

Well-developed triceps give your arms a fuller, more balanced look. They complement biceps development, making your arms look impressive from every angle.

Better Performance in Other Exercises

With stronger triceps, you’ll find improvements in various other exercises. Bench presses, shoulder presses, and even some back exercises will benefit from the extra triceps strength.

Best Triceps Exercises

Close-Grip Bench Press

How to Perform:

1. Lie on a bench with a barbell.
2. Grip the barbell with hands closer than shoulder-width apart.
3. Lower the bar to your chest.
4. Push it back up until your arms are fully extended.

Benefits:

• Emphasizes triceps over chest muscles.
• Builds mass and strength.

Tricep Dips

How to Perform:

1. Use parallel bars or a dip station.
2. Support your body weight with your arms.
3. Lower your body by bending your elbows.
4. Push back up to the starting position.

Benefits:

• Great for triceps, shoulders, and chest.
• Increases arm strength and endurance.

Overhead Tricep Extension

How to Perform:

1. Hold a dumbbell with both hands.
2. Lift it above your head, arms fully extended.
3. Lower the weight behind your head by bending your elbows.
4. Extend your arms back to the starting position.

Benefits:

• Targets the long head of the triceps.
• Improves flexibility and strength.

Skull Crushers

How to Perform:

1. Lie on a bench with a barbell or EZ curl bar.
2. Hold the bar above your chest with straight arms.
3. Lower the bar towards your forehead by bending your elbows.
4. Extend your arms to lift the bar back up.

Benefits:

• Isolates the triceps effectively.
• Builds significant muscle mass.

Tricep Kickbacks

How to Perform:

1. Hold a dumbbell in one hand.
2. Bend over at the waist, keeping your back straight.
3. Extend your arm backward until it’s straight.
4. Return to the starting position.

Benefits:

• Isolates and tones the triceps.
• Improves arm definition.

Rope Pushdowns

How to Perform:

1. Attach a rope to a high pulley.
2. Grip the rope with both hands.
3. Pull the rope down until your arms are fully extended.
4. Return to the starting position.

Benefits:

• Works all three heads of the triceps.
• Enhances muscle endurance.

Bench Dips

How to Perform:

1. Sit on a bench with your hands next to your hips.
2. Move your hips off the bench, supporting yourself with your arms.
3. Lower your body by bending your elbows.
4. Push back up to the starting position.

Benefits:

• Convenient and effective.
• Strengthens triceps and shoulders.

Diamond Push-Ups

How to Perform:

1. Get into a push-up position.
2. Place your hands close together, forming a diamond shape.
3. Lower your body by bending your elbows.
4. Push back up to the starting position.

Benefits:

• Intense triceps activation.
• Builds upper body strength.

Close-Grip Push-Ups

How to Perform:

1. Assume a push-up position with hands close together.
2. Lower your body by bending your elbows.
3. Push back up to the starting position.

Benefits:

• Simple yet effective.
• Enhances triceps and chest muscles.

Tricep Pushdowns

How to Perform:

1. Attach a straight bar to a high pulley.
2. Grip the bar with an overhand grip.
3. Push the bar down until your arms are fully extended.
4. Return to the starting position.

Benefits:

• Great for triceps isolation.
• Builds muscle mass.

Dumbbell Floor Press

How to Perform:

1. Lie on the floor with a dumbbell in each hand.
2. Press the dumbbells up until your arms are straight.
3. Lower the weights until your upper arms touch the floor.
4. Push back up to the starting position.

Benefits:

• Reduces shoulder strain.
• Targets triceps and chest.

Cable Overhead Tricep Extension

How to Perform:

1. Attach a rope to a low pulley.
2. Face away from the machine and grab the rope with both hands.
3. Extend your arms overhead.
4. Return to the starting position.

Benefits:

• Continuous tension on triceps.
• Improves muscle growth.

One-Arm Tricep Extension

How to Perform:

1. Hold a dumbbell in one hand.
2. Raise it above your head, arm extended.
3. Lower the weight behind your head.
4. Extend your arm back up.

Benefits:

• Targets each tricep individually.
• Enhances muscle symmetry.

Reverse Grip Tricep Pushdown

How to Perform:

1. Attach a straight bar to a high pulley.
2. Grip the bar with an underhand grip.
3. Push the bar down until your arms are fully extended.
4. Return to the starting position.

Benefits:

• Emphasizes the medial head of the triceps.
• Adds variety to triceps training.

Creating a Triceps Workout Plan

Structuring Your Workout

To build bigger, stronger triceps, you need a well-structured workout plan. Here’s a sample plan:

• Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
• Primary Exercise (e.g., Close-Grip Bench Press): 4 sets of 8-12 reps.
• Secondary Exercise (e.g., Tricep Dips): 3 sets of 10-15 reps.
• Isolation Exercise (e.g., Tricep Kickbacks): 3 sets of 12-15 reps
• Finisher Exercise (e.g., Rope Pushdowns): 3 sets of 15-20 reps.

Tips for Progression

1. Increase Weight Gradually: Ensure you’re consistently challenging your muscles by adding weight.
2. Focus on Form: Proper form prevents injury and maximizes muscle engagement.
3. Vary Your Routine: Change exercises every few weeks to prevent plateaus.
4. Rest and Recover: Allow adequate rest between workouts to let your muscles repair and grow.

Conclusion

Developing bigger, stronger triceps requires dedication and the right mix of exercises. By incorporating a variety of movements that target all three heads of the triceps, you’ll build muscle mass, increase strength, and improve the overall appearance of your arms. Remember to maintain proper form, progressively increase resistance, and allow for adequate recovery time. Now that you’re armed with the best triceps exercises, it’s time to put in the work and enjoy the results.

FAQs

How often should I train triceps?

You should train your triceps 2-3 times per week, ensuring you have at least 48 hours of rest between sessions to allow for muscle recovery and growth.

Can I train triceps and biceps on the same day?

Yes, you can train both triceps and biceps on the same day. This is commonly known as an “arm day” and can be an effective way to target all the muscles in your arms.

What are some common mistakes in triceps training?

Common mistakes include using too much weight, which can compromise form, not fully extending the arms, and neglecting to target all three heads of the triceps for balanced development.

How can I prevent injuries while training triceps?

To prevent injuries, always warm up properly, use weights that you can control, focus on maintaining proper form, and avoid overtraining. It’s also beneficial to incorporate stretching and mobility work into your routine.

Do I need special equipment for effective triceps training?

While special equipment like cables and pulleys can enhance your triceps workouts, you can effectively train your triceps with basic equipment like dumbbells, barbells, and even bodyweight exercises.