Best Triceps Workout for Muscle Size and Arm Strength

If you want impressive, well-defined arms, your triceps should be a top priority. While biceps often get all the attention, the triceps make up about two-thirds of your upper arm. That means training them effectively can dramatically improve the size, shape, and strength of your arms. In this blog, we’ll break down the best triceps workout to help you target all three heads of the triceps for complete development.

Why Triceps Training Matters

The triceps are involved in every pressing movement—whether you’re bench pressing, doing push-ups, or overhead pressing. Strengthening them not only builds bigger arms but also improves your upper-body strength and performance.

Benefits of strong triceps include:

Increased arm size and definition
Improved performance in chest and shoulder exercises
Enhanced pushing power in sports and everyday tasks
Reduced risk of elbow and shoulder injuries

Best Triceps Workout: Key Exercises to Build Mass and Definition

To fully develop your triceps, you need to target the long head, lateral head, and medial head. The following exercises are designed to work all three for balanced growth and strength.

1. Close-Grip Bench Press

This compound lift focuses on the triceps while also engaging the chest and shoulders.

Tip: Use a grip slightly narrower than shoulder-width and keep your elbows close to your sides.

2. Skull Crushers (Lying Triceps Extensions)

A classic isolation move that effectively targets the long head of the triceps.

Tip: Lower the weight slowly to just above your forehead and press back up without locking out.

3. Overhead Dumbbell Extensions

Great for targeting the long head due to the overhead position, which provides a deep stretch.

Tip: Keep your elbows tight and extend your arms fully at the top of the movement.

4. Triceps Dips

A bodyweight exercise that engages all three heads of the triceps.

Tip: Maintain an upright torso to keep the focus on the triceps rather than the chest.

5. Cable Triceps Pushdowns

Perfect for achieving a strong muscle contraction and pump, especially at the end of a workout.

Tip: Keep your elbows tucked and use a rope or straight bar to vary grip and tension.

Sample Best Triceps Workout Routine

Here’s a complete triceps workout you can incorporate into your weekly routine:

Warm-Up:

Arm circles
Light band pushdowns
Dynamic elbow 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 Pushdowns – 3 sets of 12–15 reps

Cool-Down:

Static triceps stretches
Foam rolling for the upper arms and shoulders

This workout can be done once or twice a week depending on your training split and recovery time.

Final Thoughts

To build strong, defined arms, consistent triceps training is essential. The best triceps workout combines heavy compound lifts with smart isolation exercises to ensure you’re hitting all angles of the muscle. With dedication and proper form, you’ll see improved arm strength, size, and shape.