When it comes to building impressive upper arms, your triceps deserve just as much attention as your biceps—if not more. The triceps make up about two-thirds of your upper arm’s size, which means a well-structured triceps muscle workout can significantly enhance arm strength and definition.
In this guide, you’ll learn the importance of training your triceps, key exercises to include, and a sample triceps muscle workout routine to help you achieve stronger, more sculpted arms.
Why Focus on Triceps?
The triceps brachii is made up of three heads—the long head, lateral head, and medial head. Together, these muscles are responsible for extending the elbow and stabilizing the shoulder. A targeted triceps muscle workout strengthens these heads, which improves performance in both daily activities and upper body lifts.
Benefits of a Triceps Muscle Workout:
Increased Arm Size: Targeting all three triceps heads helps you build thickness and width in your upper arms.
Stronger Pressing Movements: Exercises like the bench press, push-up, and overhead press all rely on triceps strength.
Better Definition: A dedicated triceps routine sharpens the lines and shape of your arms, especially when body fat is low.
Joint Stability: Strengthening the triceps supports elbow and shoulder health.
Best Exercises for a Triceps Muscle Workout
To get the most from your triceps muscle workout, include a combination of compound and isolation exercises that hit all three heads of the triceps.
1. Close-Grip Bench Press
A powerful compound movement that targets the triceps while also engaging the chest and shoulders. Focus on keeping your elbows tucked in as you press.
2. Triceps Dips
Excellent for building strength and size. Use parallel bars or a bench, and keep your movements slow and controlled.
3. Overhead Triceps Extension (Dumbbell or Cable)
Targets the long head of the triceps for deeper development. Great for adding mass and stretch.
4. Skull Crushers (Lying Triceps Extensions)
Performed with a barbell or EZ curl bar, this move is ideal for isolating the triceps with controlled movement.
5. Triceps Kickbacks
Helps fine-tune triceps definition. Use lighter weight and strict form to get the best contraction.
6. Cable Triceps Pushdowns
Perfect for high-rep sets and finisher movements. Use a rope or straight bar attachment and focus on full range of motion.
Sample Triceps Muscle Workout Routine
Try this effective triceps-focused routine 1–2 times per week:
Close-Grip Bench Press – 4 sets of 8–10 reps
Overhead Dumbbell Extension – 3 sets of 10–12 reps
Triceps Dips – 3 sets to failure
Skull Crushers – 3 sets of 10 reps
Cable Pushdowns – 3 sets of 15 reps
Triceps Kickbacks – 2 sets of 12–15 reps
Rest 60–90 seconds between sets. Focus on form and contraction, not just heavy weights.
Tips for an Effective Triceps Muscle Workout
Warm Up Your Elbows: Always do a few light sets to prepare your joints and avoid strain.
Control the Eccentric (Lowering) Phase: Slower negatives increase muscle engagement.
Don’t Overtrain: Your triceps also work during chest and shoulder workouts—make sure you give them time to recover.
Use a Full Range of Motion: Stretch and contract fully to get the most out of each rep.
Track Your Progress: Progressive overload is key to growing the triceps over time.
Final Thoughts
A well-planned triceps muscle workout is essential for building impressive arms and enhancing overall upper body strength. With the right mix of exercises and consistency, your triceps will grow stronger, more defined, and better equipped to support your lifts and daily movement.
Make triceps training a priority in your routine, and you’ll quickly see and feel the benefits—both in the mirror and in your performance.
