If you want to build bigger, stronger arms, focusing solely on biceps won’t get you far. The triceps make up about two-thirds of your upper arm mass, which means working them effectively is key to overall arm development. The best triceps workout targets all three heads of the triceps—long, lateral, and medial—for complete size, strength, and definition.
Whether you’re training for aesthetics, strength, or improved performance in compound lifts, building your triceps should be a top priority in your upper body routine.
Why Train Triceps?
Strong triceps do more than just make your arms look good. Here’s why they matter:
Increased Arm Size: Triceps are the largest muscles in your arms.
Improved Pressing Strength: Strong triceps enhance bench press, overhead press, and push-ups.
Joint Support: Triceps play a crucial role in elbow stability and function.
Better Muscle Balance: They counteract the pulling force of your biceps and reduce the risk of injury.
Best Triceps Workout: Top Exercises to Include
Here are the most effective exercises to include in your best triceps workout routine:
1. Close-Grip Bench Press
A powerful compound movement that builds overall triceps mass while also engaging the chest and shoulders.
Tip: Use a narrower grip and keep your elbows tucked close to your sides for maximum triceps activation.
2. Triceps Dips
Dips target all three heads of the triceps and help develop serious arm strength and size.
Tip: Keep your torso upright to focus on the triceps more than the chest.
3. Skull Crushers (Lying Triceps Extensions)
A classic isolation movement that focuses on the long head of the triceps.
Tip: Use an EZ-bar or dumbbells and avoid locking out at the top to keep tension on the muscle.
4. Overhead Dumbbell Extension
Ideal for hitting the long head, which often gets neglected in traditional pressing movements.
Tip: Perform this seated or standing, and keep your elbows close to your ears.
5. Cable Triceps Pushdowns
Great for isolation and achieving a solid pump at the end of your workout.
Tip: Use a straight bar, rope, or V-bar attachment for variation and full activation.
Sample Best Triceps Workout Routine
To maximize muscle growth and definition, structure your triceps routine like this:
Warm-Up:
5–10 minutes of light cardio and mobility drills
Workout:
Close-Grip Bench Press – 4 sets of 6–8 reps
Skull Crushers – 3 sets of 8–10 reps
Overhead Dumbbell Extension – 3 sets of 10–12 reps
Triceps Dips – 3 sets to failure
Cable Pushdowns – 3 sets of 12–15 reps
Cool-Down:
Stretch your arms and shoulders to aid recovery and flexibility.
Train your triceps once or twice a week, ideally after a chest or shoulder session for the best results.
Final Thoughts
If you want impressive, well-defined arms, you can’t ignore triceps training. The best triceps workout includes a mix of compound and isolation exercises that target all heads of the muscle for full development. Be consistent, use proper form, and progressively increase the weight or reps over time to see serious gains.
Want to Build Stronger Arms Faster?
Don’t settle for average results. Start following the best triceps workout today and unlock new levels of arm strength and size.
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