Ask 10 lifters to name the body part they’re training on any random day, and you’ll probably hear some familiar answers — chest, back, arms, biceps, maybe even legs. But very few will say they’re working triceps. There’s generic “arm day,” which includes the triceps. But they rarely get a spotlight, and that’s a mistake.
The tris are a powerhouse muscle, responsible for moving heavy loads during the more popular bench press and overhead press. They also cover more surface area on the upper arm, making them more responsible for increasing arm size than the more popular biceps. It’s time to put the triceps centerstage and give them the attention they deserve.
Best Triceps Workouts
Best Triceps Workout With Dumbbells
Training with dumbbells is an effective way to reduce joint stress because the arms are able to move freely without being locked into a strict range of motion. Because many triceps exercises can aggravate the elbow joint due to leverage, using dumbbells is one common alternative.
The Dumbbell-Only Triceps Workout
This all-dumbbell plan builds size and strength in the triceps without the need for a fully equipped gym, versatile cable stations, or a wide array of equipment.
With a good set of dumbbells and a bench, you can work all three heads of the triceps with minimal joint strain.
Neutral-Grip Dumbbell Bench Press
- How to Do it: As you lie on a flat bench, “kick” a pair of dumbbells into a locked out position above your chest. Face your palms toward each other and plant your feet flat on the floor. Keep your head and tailbone on the bench as you lower the weights to your chest. Point your elbows toward your feet and let them slide past your ribs as you lower the weight. The dumbbells should end up touching the outside of your chest with your elbows near the bottom of the bench. Reverse direction to press the weights up.
- Sets and Reps: 4 x 6-8
- Rest time: Two minutes between sets
Dumbbell Skull Crusher
- How to Do it: Lie on a flat bench with a pair of dumbbells locked out overhead with your palms facing each other. Keep your head and glutes on the bench. Bend only at the elbows and lower the weights to the bench behind your head. In the bottom position, your elbows should point to the ceiling and your hands should be facing your ears.
- Sets and Reps: 4 x 10-12
- Rest time: One minute between sets.
Single-Arm Overhead Extension
- How to Do it: Sit upright on a bench with a dumbbell locked overhead in one hand. Use your free hand to touch the triceps of the working arm. This maintains its position and reinforces muscle recruitment. (1) Bend your elbow to lower the weight in an arc without moving your upper arm. In the bottom position, the weight should be behind your opposite shoulder. Raise the weight while keeping your elbow pointed to the ceiling. Perform all reps with one arm before switching sides.
- Sets and Reps: 3 x 10-15
- Rest time: No rest between arms. 30 seconds between sets.
Best Bodyweight Triceps Workout
Bodyweight exercises typically target larger muscle groups like the chest, back, and legs because the majority of bodyweight movements involve multi-joint exercises primarily emphasizing those larger body parts.
However, certain exercise variations or specific exercises can emphasize the triceps while associated muscles, like the chest and shoulders, work in a supportive role.
Triceps Size and Strength Without Weights
This bodyweight-only triceps workout uses push-up variations to adjust the body’s leverage, which makes the triceps the primary muscle recruited.
Choose any one of these exercises to plug into a more complete upper body or full-body workout, or perform the entire workout as part of a triceps-focused training day.
Tiger Bend Push-Up
- How to Do it: Begin in a kneeling position with your forearms, elbows, knees, and shins on the ground. Set your elbows directly under your shoulders, your knees under your hips, and your palms down. Press through your hands until your arms are locked straight. Don’t allow your back to sag or round. To make the exercise more challenging, move your feet and knees farther back. Performing the exercise with straight legs and only your toes on the ground is the most difficult progression.
- Sets and Reps: 4 x 4-6
- Rest time: Two minutes between sets.
Dip with One-and-a-Half Reps
- How to Do it: Begin at a dip station or set up between two sturdy chairs or high benches. Jump to the top position with locked arms. Keep your torso upright and your head back as you lower your body by bending your elbows. As you descend, keep your elbows pointed straight back, not flared to the sides. Pause after several inches and press back to lockout. Lower yourself again as far as your shoulder mobility allows before pressing up to full lockout. That’s one complete rep.
- Sets and Reps: 4 x 6-8
- Rest time: 60 seconds between sets.
Close-Grip Push-Up
- How to Do it: Begin with your hands on the ground slightly closer than shoulder-width and your feet on the ground, slightly wider than shoulder-width. Maintain a straight line from your neck to your feet. Lower your entire body until your chest nearly touches the ground. Keep your elbows aimed towards your feet, not flared to the walls.
- Sets and Reps: 3 x 12-15
- Rest time: 30 seconds between sets.
Best Triceps Workout for Muscle Mass
Big arms are a popular goal for many, if not most, lifters in the gym.
Focusing solely on building the biceps is not an efficient or effective strategy for increasing arm size. In fact, the triceps muscle plays a larger role in overall arm size due to its anatomical size and potential for growth. To maximize muscle growth in the triceps, it is important to work them in various positions relative to the torso. Here are some exercises to help build size and strength in the triceps:
1. Rope Pressdown: Attach a rope handle to a high-cable pulley and press your hands towards the ground for a complete contraction. 4 sets of 8-12 reps with 30 seconds rest between sets.
2. Dumbbell Overhead Extension: Sit upright on a bench and lower the weight behind your head towards the bench. Raise the weight slowly while maintaining a forward-elbow position. 4 sets of 10-12 reps with 60 seconds rest between sets.
3. EZ-Bar Skull Crusher: Hold an EZ-curl bar with a moderate-width grip and lower the weight towards the bench behind your head. Rest briefly in the bottom position before returning to the starting position. 3 sets of 10-12 reps with no rest between sets.
4. EZ-Bar Close-Grip Bench Press: Keep your elbows close to your sides and lower the weight until it touches your lower chest. 3 sets of as many reps as possible until muscular failure with 90 seconds rest between sets.
Building strength in the triceps is essential for overall strength in pressing and pulling exercises. Prioritizing triceps training for strength using traditional sets, reps, and loads can lead to direct improvements in overall strength. Here are some exercises to focus on triceps strength:
1. Close-Grip Bench Press: Keep your hands closer than shoulder-width for increased triceps stress and decreased chest recruitment. 5 sets of 3-5 reps with three minutes rest between sets.
2. Weighted Dip: Lower yourself under control with elbows pointed backwards to emphasize triceps recruitment. Use a dip belt or weighted vest for added resistance. 4 sets of 6-8 reps with three minutes rest between sets.
3. Partial Overhead Press: Press the weight overhead to full lockout without bringing it lower than eye-level to increase triceps recruitment. 4 sets of 8-10 reps with two minutes rest between sets.
In conclusion, the triceps muscles play a crucial role in upper body exercises and can be effectively trained for size and strength with targeted exercises and proper rest and recovery. The three heads of the triceps muscle – the long head, medial head, and lateral head – all come together just below the elbow joint. The medial head and lateral heads have their origins on the upper arm, while the long head connects to the shoulder blade. Because the long head crosses the shoulder joint, it plays an important role in controlling arm movement at the shoulder.
During triceps exercises, especially overhead extensions, the long head is highly activated when the arm is raised overhead. This shoulder function of the long head is crucial for proper arm movement and stability during workouts.
To prepare your triceps for a workout, it’s essential to warm up not just the triceps but also the surrounding muscles like the chest, back, shoulders, and biceps. A resistance band warm-up routine can help activate these muscles and get them ready for exercise.
Don’t overlook your triceps when focusing on your fitness goals. While the biceps may get more attention, the triceps play a vital role in various exercises like bench presses and can contribute to a well-rounded physique. Give your triceps the attention they deserve by incorporating targeted training plans into your workout routine. It’s time to bring them to the forefront and maximize their potential. Could you please rephrase the following?