Best Triceps Workout for Size, Strength, and Definition
If you’re serious about building bigger, more defined arms, focusing on the triceps is essential. Often overshadowed by biceps, the triceps make up about two-thirds of your upper arm. To maximize arm growth and pushing strength, you need a well-rounded and effective best triceps workout that targets all three heads of the muscle—long, lateral, and medial.
In this blog post, we’ll cover the top triceps exercises, tips for better results, and a sample routine to help you unlock your arm-building potential.
Why You Should Train Triceps
Triceps are involved in nearly every pressing and pushing movement, from bench presses to push-ups. Training them regularly offers several key benefits:
Increased Arm Size – Triceps are the largest muscles in the upper arm
Improved Pressing Strength – Essential for bench press, shoulder press, and dips
Enhanced Arm Definition – Toned triceps create sculpted, athletic-looking arms
Better Joint Support – Strong triceps help stabilize the elbows and shoulders
A balanced triceps workout is crucial for strength and aesthetics.
Best Triceps Workout: Top Exercises
1. Close-Grip Bench Press
This compound movement is excellent for building triceps strength and size while also engaging your chest and shoulders.
How to do it: Use a narrower grip than a traditional bench press and keep your elbows tucked to emphasize the triceps.
2. Skull Crushers (Lying Triceps Extensions)
Skull crushers isolate the triceps, especially the long head, and are highly effective for hypertrophy.
How to do it: Lie on a flat bench with an EZ bar or dumbbells, lower the weight to your forehead, and press back up under control.
3. Overhead Dumbbell Extensions
This movement targets the long head of the triceps, which is often neglected in pressing movements.
How to do it: Hold a dumbbell with both hands overhead, lower it behind your head, then extend your arms back up.
4. Triceps Dips
Dips engage all three heads of the triceps and also improve shoulder and chest strength.
How to do it: Use parallel bars or a bench. Keep your torso upright and focus on pressing through the palms.
5. Cable Triceps Pushdowns
A great finishing move, cable pushdowns allow for high reps and an intense triceps contraction.
How to do it: Use a straight bar or rope, and push the handle down while keeping your elbows close to your sides.
Sample Best Triceps Workout Routine
Here’s a complete workout plan using the best triceps workout exercises:
Warm-Up (5–10 minutes):
Arm circles
Light band pushdowns
Dynamic stretches
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 arms and shoulders
Foam rolling for triceps and upper back
Train your triceps once or twice per week, and aim to progressively increase weight or reps for continued muscle growth.
Final Thoughts
When it comes to building impressive arms, triceps training is the key. The best triceps workout includes a mix of heavy compound movements and targeted isolation exercises that hit all three heads of the muscle. With consistency, proper form, and progressive overload, you’ll see noticeable improvements in arm strength, size, and definition.
Ready to Grow Your Arms Faster?
Start using this best triceps workout in your training routine today and take your upper-body strength and appearance to the next level.
Need a personalized workout plan or expert coaching? Contact us now and let’s build the strongest version of you!