Once upon a time, it seemed like triceps workouts took second fiddle to biceps training for bigger arms. This still may be the case for weight training newbies. Once they learn that the triceps make up more of the arm’s overall mass, it’s likely they will start prioritizing training them. Anybody who’s been lifting for a decent amount of time should know the importance of triceps training for size and upper body strength.
Besides giving the arms a bigger appearance, the strength gains built in the triceps will make you stronger on the major compound upper body exercises. If you want a bigger bench, you need the triceps to be stronger. The same goes for overhead pressing. These pushing muscles work together and can be trained during the same workout for more efficiency.
The top triceps workouts will have a variety of pressing and extension exercises to give them the classic horseshoe look. Free weights, machines, and cables all have a place when you train the triceps. Hit them hard with intense training, then give them the proper amount of recovery time to grow their workout in size and strength.
Warm Up
As with any muscle, it’s essential to warm up the triceps before getting to work on them. Some stretching and full body warm-up on an elliptical or stationary bike with arm handles that go back and forth are almost always on the docket. After that, I like to hit the heavy bag for a few minutes if one’s available. Some dips and push-ups with your hands close together are great warm-up finishers.
Triceps Workout #1
Reverse Grip Bench Press
This exercise is much more commonly done nowadays. Back in the day, I swear I was maybe the only one doing it in the gyms I went to. I do 3 sets starting with my heaviest set after warming up. With two minutes of rest between each set, I lighten the weight by about 10% on each of them as well. I also like varying my grip width, starting wider and creeping closer on each set.
Skullcrushers
I start with a set of between 10 and 12 reps of lying triceps extensions aka skull crushers. If possible, I like to do these on a slightly declined bench. I’ll go for 3 straight sets to failure, decreasing the weight and increasing the reps on every set.
Seated Two-Arm Triceps Dumbbell Extensions
Take a heavy dumbbell and get it overhead while seated on a bench with a short back so you can lower the weight to your upper back. Do a set until failure, then get a short rest before doing more reps and repeat this one more time.
One-Arm Push-Ups
I do this exercise as a fun and different way to challenge myself. It takes me back to watching Rocky when I was a kid. I go to failure with one arm and then train the other arm. Then I repeat this a couple of times. I may also spread my feet apart more for better leverage on each set to get extra reps.
Cable Rope Triceps Extensions
You can’t work triceps without getting cables involved. This exercise will have you pushing the arms downward and outward at the bottom of each rep. I go for a high-rep drop set here to finish with a nice arm pump.
Triceps Workout #2
Close Grip Bench Press
This version of the bench press will have you targeting the triceps by keeping the elbows in and grip much closer than your normal bench grip. Three straight sets are done after warming up. I like starting with my heaviest and decreasing the weight by about 20% on each subsequent set. Give yourself 2 minutes of rest between each set.
Weighted Triceps Dips
To make it different from my other triceps workout, I like to do a couple of 10-second pauses on this set. This means using the same weight throughout, maybe dropping some weight to finish off repping.
One-Arm Machine Triceps Extensions
This exercise gives me the chance to alternate between arms to keep the set going. Go to fail with one arm, then do the same with the other before repeating with no rest. I go for 3 alternating rounds on this.
Bosu Close-Grip Push-Ups
This exercise challenges your stability, something you don’t normally do when you’re training the triceps. I put a weight plate on my upper back with my feet slightly elevated to start. Then I go to failure with the weight before taking it off my back to continue repping with bodyweight. To finish I do close grips on the floor.
Cable Triceps Pushdowns
This is a set done with 2 weight drops to finish off the triceps. These drops are 10 to 20% of your starting weight.
Triceps Workout #3
Lying Triceps Extensions
This exercise is commonly known as the skull crusher due to the weight being lowered close to your head. When you are lying face up on a bench take the weight and lower it more to the top of your head so the arms stay back to hit the triceps better. It’s really not worth going super heavy on this exercise, try for at least 10 reps. I go for three straight sets with 2 minutes of rest between each. The weight is decreased for each set while the reps are increased.
Weighted Triceps Dips
The triceps version of this great exercise will have you dipping with your forearms and elbows fixed close to your body. This will help focus the resistance on the triceps instead of the chest. Also, you’ll want to concentrate on getting the arms straight without overextending to hit the muscles. I load weight on a dip belt and do a drop set here, pulling off some weight twice.
Close-Grip Dumbbell Bench Presses
This one is done by holding the dumbbells together so it emulates a close-grip barbell bench press. The difference is that you hold the dumbbell so that you have the palms of your hands facing each other. As with other triceps exercises, keep your elbows in. It’s also an exercise where you don’t necessarily have to lower the weights all the way down as the real work for the tris comes at the top of each rep. I like to do a long set with a couple of 10-second pauses to get a lot of reps.
Underhand Grip Cable Triceps
Doing this exercise with an underhand grip will hit the muscles a bit differently. I really feel the triceps flex when I do this. Go for a drop set with 2 decreases in weight after hitting failure.
Triceps Kickbacks
This triceps isolation exercise will have you taking a dumbbell in one arm, bending over at the hips, and lifting the weight from a bent arm to a straight arm position with your arm held at your side. At the top of each rep, your straight arm should be parallel to the floor. This is a great exercise to go back to back between arms when you hit failure.
When to Train the Triceps in Your Routine
In the intricate tapestry of sculpting a well-rounded physique, the timing of triceps training within a split routine is key to unlocking the full potential of your arm development.
For those embracing a classic push-pull split, where the focus alternates between pushing movements (chest, shoulders, and triceps) and pulling movements (back and biceps), integrating triceps exercises on push days is a strategic move. This synergy optimizes muscle engagement, allowing the triceps to receive the attention they deserve after the demands placed on them during compound pushing exercises.
Alternatively, enthusiasts seeking a dedicated arm day can weave together the intricate dance of biceps, triceps, and forearms into a comprehensive session. This holistic approach ensures that each arm muscle is given its due attention, fostering symmetry and strength.
So, whether you’re orchestrating a push-pull symphony or crafting a harmonious arm day, the triceps claim their spotlight in the pursuit of sculpted, powerful arms.
