Why Your Triceps Hold the Key to Impressive Arms
Want impressive arms? Your triceps make up two-thirds of your upper arm size, yet most people neglect them in favor of biceps. I'm going to walk you through the exact best triceps exercises that will transform your arms, following a step-by-step approach that guarantees results when done consistently.
Understanding Your Triceps
Your triceps consist of three distinct muscle heads - the long head, lateral head, and medial head. Each head contributes differently to overall arm development:
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Long head: Creates that horseshoe shape visible from behind
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Lateral head: Forms the outside shape of your arm
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Medial head: Adds thickness underneath the other heads
To build complete triceps, you need good tricep workouts that hit all three heads. Let's dive into the exercises that accomplish exactly that.
11 Best Triceps Exercises for Complete Development
1. Close-Grip Bench Press
The close-grip bench press reigns supreme as a compound tricep developer. Lying on a flat bench, grip the barbell with hands 8-12 inches apart (narrower than a standard bench press). Lower the bar to your mid-chest, keeping elbows tucked close to your body, then press back up by extending your arms fully.
What makes this exercise so effective is the ability to handle heavier weights than isolation movements, creating maximum mechanical tension throughout all three tricep heads. For safety, avoid gripping too narrowly as this places excessive stress on the wrists.
2. Tricep Pushdowns
Tricep pushdowns deliver constant tension to your triceps throughout the entire range of motion. Standing facing a cable machine with a high pulley, grip the attachment (straight bar, rope, or V-bar) with palms facing down. Keeping your upper arms locked at your sides, push the attachment down until your arms are fully extended, then slowly return to the starting position.
The beauty of tricep pushdowns lies in their versatility – changing attachments shifts emphasis between different tricep heads. Rope attachments allow a greater range of motion by enabling you to spread the ends apart at the bottom of the movement, intensifying the contraction.
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3. Skull Crushers
Skull crushers specifically target the long head of your triceps, which is crucial for that coveted horseshoe appearance. Lying on a flat bench, hold a barbell or EZ bar directly above your chest with arms extended. Keeping your upper arms stationary, bend at the elbows to lower the weight toward your forehead, then extend your arms back to the starting position.
Despite their intimidating name, skull crushers are remarkably effective when performed with proper control. Focus on keeping elbows pointed toward the ceiling throughout the movement to maintain tension on the triceps rather than the shoulders.
4. Overhead Extensions
Overhead extensions create maximum stretch in the long head of your triceps, stimulating the muscle fibers to full-range development. Sitting or standing, hold a dumbbell with both hands above your head, arms fully extended. Keeping upper arms close to your head, lower the weight behind your head by bending at the elbows, then extend back to starting position.
What makes overhead extensions unique is the stretched position they create at the bottom of the movement. Research shows that training muscles in their lengthened state may lead to greater hypertrophy (muscle growth) over time.
5. Diamond Push-Ups
Diamond push-ups shift emphasis to your triceps by changing hand placement. Get into a push-up position with hands close together under your chest, thumbs and index fingers touching to form a diamond shape. Lower your body until your chest nearly touches your hands, then push back up to the starting position.
The beauty of diamond push-ups is their accessibility – no equipment required, yet they create tremendous tricep activation. As a progression, you can elevate your feet to increase difficulty or perform them from your knees to decrease challenge.
6. Dips
Dips engage all three heads of your triceps while also working your chest and shoulders. Using parallel bars, lift yourself so arms are straight, then lower your body by bending your elbows until upper arms are parallel to the floor. Push back up to the starting position, focusing on using your triceps to drive the movement.
The key to making dips a tricep-focused exercise rather than a chest exercise is keeping your body as upright as possible during the movement. Leaning forward shifts emphasis to the chest, while staying vertical maintains focus on the triceps.
7. Single-Arm Tricep Extensions
Single-arm extensions allow you to address strength imbalances between your left and right triceps. Standing or seated, hold a dumbbell in one hand and raise it overhead. Keeping your upper arm close to your head, bend at the elbow to lower the weight behind your head, then extend back up.
Working each arm individually ensures both sides develop equally. Pay attention to how each side feels – most people have one tricep stronger than the other, and unilateral work helps correct these imbalances.
8. Cable Kickbacks
Cable kickbacks create maximum contraction at the end range of the movement. Facing a low cable pulley with a single handle, bend forward at the waist and pull your elbow up to shoulder height. Extend your arm straight back, focusing on squeezing your tricep at full extension before returning to the starting position.
What makes kickbacks special is the intense contraction they create when your arm reaches full extension. Focus on that squeeze at the top rather than using heavy weight with poor form.
9. Band Pushdowns
Band pushdowns offer the benefits of cable pushdowns without needing a cable machine. Secure a resistance band to a high anchor point, grab the band with both hands, and press down just as you would with a cable machine, keeping elbows tight to your sides.
The unique advantage of bands is their increasing resistance profile – the band gets harder to stretch as you push down, creating maximum tension at full extension where your triceps are strongest.
10. Bench Dips
Bench dips serve as an excellent entry point for those new to tricep training. Sit on a bench with hands at your sides, gripping the edge. Walk your feet forward and slide your butt off the bench. Lower your body by bending your elbows, then push back up.
As you grow stronger, increase difficulty by elevating your feet on another bench or adding weight on your lap.
11. Close-Grip Push-Ups
Close-grip push-ups recruit significant tricep activation while requiring zero equipment. Similar to standard push-ups but with hands placed directly under your shoulders rather than wide. Lower your body until your chest nearly touches the ground, then push back up.
The narrower hand position shifts emphasis from chest to triceps, making this an excellent option when you can't get to the gym.
The Ultimate Tricep Workout Plan
Now that you know the best triceps exercises, here's how to combine them into an effective workout:
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Close-Grip Bench Press: 4 sets x 8-10 reps
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Tricep Pushdowns (with rope): 3 sets x 10-12 reps
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Overhead Extensions: 3 sets x 10-12 reps
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Skull Crushers: 3 sets x 10-12 reps
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Diamond Push-Ups: 2 sets to near failure
Rest 60-90 seconds between sets. For optimal results, train triceps 1-2 times weekly, allowing at least 48 hours between sessions for recovery.
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Start Your Tricep Transformation Today
Building strong triceps isn't complicated, but it does require consistency and proper technique. Focus on exercises that target all three heads, prioritize progressive overload (gradually increasing weight or reps), and ensure adequate recovery between sessions.
Remember that visible tricep development requires both muscle growth and relatively low body fat levels. Combine your good tricep workouts with proper nutrition for maximum results.
Ready to build the triceps of your dreams? Grab the Cloud II Volley Short and Cloud II Scoop Tank or the Vitality Adapt Tank in Oat and Vitality Prime Sport Short for your next workout and put these exercises into action. Your future self will thank you!
FAQ
Q: How often should I train my triceps?
A: Training triceps 1-2 times weekly provides optimal stimulus while allowing sufficient recovery. More advanced lifters may train triceps up to 3 times weekly if recovery allows.
Q: Which tricep head is most important for size?
A: The long head is the largest of the three and contributes most significantly to overall arm appearance. Overhead extensions and skull crushers emphasize this head.
Q: Can I train my triceps with chest on the same day?
A: Yes, this is actually ideal since many chest exercises already involve the triceps. Training them together allows for maximum efficiency and recovery.
Q: How long before I see results from tricep training?
A: With consistent training and proper nutrition, you'll likely feel stronger within 2-3 weeks. Visible changes typically require 6-8 weeks of dedicated training.
Q: Do I need to lift heavy for tricep development?
A: A mix of heavy compound movements (like close-grip bench press) and lighter isolation work (like tricep pushdowns) provides optimal development.
