If you want to build bigger, stronger arms, it’s time to give your triceps the attention they deserve. Often overshadowed by biceps, the triceps actually make up about two-thirds of your upper arm. That means the key to well-defined, powerful arms lies in the best triceps workout that targets all three heads of the triceps muscle—long, lateral, and medial.
A balanced triceps routine not only helps with arm growth but also improves pushing strength for exercises like the bench press, overhead press, and dips.
Why Triceps Training Matters
The triceps brachii is a three-headed muscle responsible for elbow extension and arm stability. A strong triceps muscle:
Enhances upper-body strength
Improves performance in push-based movements
Increases overall arm size and aesthetics
Reduces the risk of elbow injuries
Now let’s break down the top exercises that form the foundation of the best triceps workout.
Best Triceps Workout: Top Exercises
1. Close-Grip Bench Press
This variation of the bench press puts more emphasis on the triceps than the chest. It’s a great compound move for building strength and size.
How to do it: Grip the bar just inside shoulder-width, lower it to your chest, and press it back up while keeping your elbows tucked.
2. Skull Crushers (Lying Triceps Extensions)
An isolation exercise that targets the long head of the triceps, skull crushers help build thickness and definition.
How to do it: Lie on a bench, hold an EZ bar or dumbbells above your chest, then lower the weight toward your forehead and press back up.
3. Overhead Dumbbell Extension
This movement focuses on the long head, which is often undertrained. It’s excellent for full triceps development.
How to do it: Hold a dumbbell with both hands, raise it overhead, then lower it behind your head and press it back up.
4. Triceps Dips
Dips are a bodyweight staple that effectively hit all three heads of the triceps. You can perform them on parallel bars or with a bench.
How to do it: Lower your body until your elbows are at 90 degrees, then push back up until your arms are straight.
5. Cable Triceps Pushdowns
A great finisher, pushdowns isolate the triceps and give a solid pump to end your workout.
How to do it: Using a rope or straight bar attachment, extend your arms downward while keeping your elbows pinned to your sides.
Sample Best Triceps Workout Routine
Here’s a structured plan using the best triceps exercises:
Warm-Up (5–10 minutes):
Arm circles
Light resistance band pushdowns
Workout:
Close-Grip Bench Press – 4 sets of 6–8 reps
Skull Crushers – 3 sets of 10–12 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:
Triceps stretches
Foam rolling
Train your triceps 1–2 times per week for optimal results, allowing at least 48 hours between sessions for recovery.
Final Thoughts
Focusing on your triceps is the key to bigger, more defined arms and stronger upper-body performance. With the best triceps workout, you can effectively target all areas of the muscle and accelerate your progress.
Ready to Build Stronger, Bigger Arms?
Start adding this best triceps workout to your weekly training routine and experience noticeable gains in arm size and strength.
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