If you want to build stronger arms, you'll want to focus on your triceps! After all, they make up about two-thirds of your upper arm.
Strong triceps aren't just for building bigger arms though. They can also help you power through and perform a wide variety of daily movements.
Think about any time you push a door open for example. Your tricep extends your arm to push the door open.
I work with a lot of women who are afraid to "get too big". For that reason, many women tend to avoid targeted exercises to build muscle while over-focusing on cardio.
However, tricep workouts aren't just for the guys. Targeted tricep workouts can help give women the muscle tone they want, target the back of the arm that can be a problem for women, and help achieve that overall toned look.
Not only that, but your triceps are crucial in a lot of chest and shoulder movements.
Regardless of why you're looking for tricep workouts, I know you'll enjoy the ones I'll give you today.
So, let's get into these killer tricep workouts and exercises to help you reach your goals!
Tricep Muscles
Did you know that your triceps are the largest muscle in your arm? Even still, they don't get nearly the same amount of attention as the biceps.
Your triceps, or triceps brachii, sit on the posterior (backside) of your upper arm. Like I said earlier, they're responsible for straightening your arm.
Another thing many people may not realize is that your triceps are a group of three muscles. These muscles are the long head, lateral head, and medial head.
Knowing how to target each of these heads effectively can be important for getting the most out of your tricep workouts. So, let's take a closer look at each of these muscles!
Long Head
The long head makes up the biggest portion of the triceps. It helps with straightening your elbow and moving your arm behind your body.
Exercising the long head can be key for building bigger, stronger triceps.
Lateral Head
The lateral head of your triceps can be found on the outer side of your upper arms. It’s mainly involved in straightening your elbow and gives your triceps that aesthetic "horseshoe" shape when flexed.
Medial Head
The medial head is the smallest and is located under the other two heads. It’s important for overall arm strength and keeps your elbow stable during pushing movements.
By mixing up your exercises to focus on each part of the triceps, you can get stronger, more defined arms.
However, proper form and consistency in your tricep workouts will be important for seeing the best results.
I'll run you through some of the best tricep exercises out there and exactly how to do them. That way, you'll be fully prepared to crush your next tricep workout!
Best Tricep Workouts
So, what are the best tricep workouts for you?
To get the most out of your tricep workouts, you'll want a variety of exercises to target each head of the triceps.
Here are some of the best tricep exercises to include in your routine...
Close-Grip Bench Press
The close-grip bench press is a great tricep exercise. At the same time, it's a compound movement. This means you'll use multiple joints and muscles to perform the exercise.
What it Targets: You'll get plenty of work in your triceps as well as your chest and shoulders!
How it Helps: This exercise enhances upper body strength and stability. It can be especially useful for improving your bench press and overall pushing strength.
Instructions:
For the close-grip bench, you'll want a bench and a barbell. Load the barbell with an appropriate weight before you get started.
1. Lie on a bench and reach out to grab the barbell with an overhand grip. Your hands should be spaced shoulder-width apart. The grip will be closer than a normal bench press.
2. Slowly lower the bar to your lower chest, keeping your elbows tucked close to your body.
3. When the bar meets your chest, pause for a second. Next, press the bar back to the starting position, fully extending your arms.
4. Repeat this for reps.
Tricep Dips
Tricep dips are one of my personal favorite tricep exercises. Plus, it's a bodyweight exercise that you can do almost anywhere.
What it Targets: Triceps dips target all three heads of the triceps, with additional engagement of the chest and shoulders.
How it Helps: Triceps dips are excellent for building muscular endurance in your arms. They also enhance functional strength, making daily pushing activities easier.
Instructions:
Tricep dips can be done between parallel bars or even just on a bench. To keep it simple, I'll explain how to do them on a bench.
1. Sit on the ground to the side of a bench, resting your upper back on the bench.
2. Rest your palms flat on the bench behind you with your elbows pointed up and straight back. Straighten your legs in front of you and raise your butt off the ground.
3. Push through your arms to raise your upper body, fully extending your arms behind you.
4. At the top of the movement, squeeze your triceps before slowly returning back to the starting position.
5. Repeat this for reps.
Cable Pushdown
What it Targets: The cable pushdown targets the lateral and medial heads of the triceps.
How it Helps: This exercise can be great for enhancing muscle definition and strength. You can even do a single-arm variation of this exercise to switch things up!
Instructions:
For this exercise, you'll need a cable machine and a straight or angled bar attachment. Set the pulley to the highest setting and add the attachment before you get started.
1. Grip the bar with an overhand grip and space your hands shoulder-width apart.
2. Keep your upper arms fixed on either side of your body with your elbows pointed toward the floor.
3. Squeeze your triceps to push the bar downward, straightening your arms. Make sure to keep your upper arms in the same position on either side of your body.
4. When your arms have fully straightened, squeeze your triceps and hold for a second.
5. Next, slowly allow the cable to pull your forearms back upward to the starting position.
6. Repeat this for reps.
Dumbbell Overhead Triceps Extension
What it Targets: This exercise primarily targets the long head of the triceps.
How it Helps: Overhead tricep extensions can help improve flexibility and range of motion in your shoulders. They can also be a great exercise to help support muscle growth.
Instructions:
1. All you'll need for this exercise is a dumbbell. Whether you'd like to sit or stand is completely up to you!
2. Sit or stand upright holding a dumbbell at one end with both hands. Extend your arms overhead.
3. Lower the dumbbell behind your head by bending your elbows. Your upper arms should remain fixed at either side of your head with your elbows pointed toward the ceiling.
4. Squeeze your triceps to straighten your arms back overhead in the starting position.
5. Repeat this for reps.
Single-Arm Cable Kickback
What it Targets: This exercise focuses on all three heads of the triceps, with an emphasis on the long head.
How it Helps: Single-arm cable kickbacks can help improve coordination and balance in your arms. It's a unilateral exercise, meaning it can also help promote symmetry. For this reason, it's always been a staple in my tricep workouts.
Instructions:
For this exercise, you'll need a cable machine and a single-handle attachment. Set the cable to roughly the height of your hips and clip in the attachment before you get started.
1. Face toward the cable machine and grab the handle with your right hand. Take a step back from the cable machine and bend forward at your hips until your upper body is parallel to the ground.
2. Glue your upper right arm to the side of your body. Your elbow should be pointed behind you. This is the starting position.
3. Squeeze your tricep as you push the cable behind you to fully straighten your right arm. Make sure to keep your upper arm stationary and your elbow close to your body.
4. Pause for a second before slowly releasing the cable back to the starting position.
5. Repeat this for the same number of reps with each arm.
Close-Grip Push-Up
Close-grip push-ups are an excellent bodyweight tricep exercise. They're also super versatile and can be done nearly anywhere!
What it Targets: Close-grip push-ups target all three heads of the triceps. Like many of these exercises, they also engage your chest and shoulders.
How it Helps: This bodyweight exercise can help improve tricep endurance and strength.
Instructions:
1. Get into a push-up position with your hands placed close together, directly under your shoulders.
2. Lower your body toward the floor by bending your elbows, keeping them close to your sides.
3. Pause for a second at the bottom before pushing yourself back up to the starting position.
4. Repeat this for reps.
Rope Tricep Extension
What it Targets: The rope tricep extension primarily targets the lateral and medial heads of your triceps.
How it Helps: Using a rope attachment allows for a greater range of motion, enhancing muscle engagement. It can also help prevent joint strain by keeping your hands in a natural position.
Instructions:
For this exercise, you'll need a cable machine and a double-ended rope attachment. Set the cable to the highest setting and clip in the attachment before you get started.
1. Face the cable machine and grab the rope with both hands. Keep your elbows at your sides.
2. Squeeze your triceps to push the rope down and straighten out your arms. As your arms straighten, pull each end of the rope apart for a good tricep squeeze.
3. From here, release your arms to bring the rope back the the starting position.
4. Repeat this for reps.
The Best Tricep Workouts
So, what are the best tricep workouts for you? It depends on your goals! It also depends on your overall fitness level and experience.
Your routine as a whole is also important. A lot of times, having a full workout dedicated to triceps isn't necessary.
However, if you are here for some full tricep workouts - I got you covered! Here are some awesome tricep workouts you can try out whenever you'd like...
Beginner Tricep Workout
| Exercise | Sets | Reps |
| Close-Grip Bench Press | 3 | 10-12 |
| Tricep Dips (Bench) | 3 | 12-15 |
| Single-Arm Cable Kickback | 3 | 10 Each Arm |
| Dumbbell Overhead Tricep Extensions | 3 | 10-12 |
Intermediate Tricep Workout
| Exercise | Sets | Reps |
| Close-Grip Push-Ups | 3 | 8-12 |
| Close-Grip Bench Press | 3 | 10 |
| Rope Tricep Extension | 3 | 10-12 |
| Single-Arm Cable Kickback | 3 | 10 Each Arm |
| Tricep Dips (Bench) | 3 | To Failure |
Advanced Tricep Workout
| Exercise | Sets | Reps |
| Close-Grip Bench Press | 4 | 8-12 |
| Tricep Dips (Parallel Bars) | 4 | To Failure |
| Cable Pushdown | 4 | 10-12 |
| Single-Arm Cable Kickback | 3 | 10 Each Arm |
| Close-Grip Push-Ups | 3 | To Failure |
Start Earning Better Results With 1st Phorm
Building a stronger, more defined body takes hard work and dedication. You also need to have a well-rounded and strategic approach to exercise.
Yes, your triceps play a crucial role in upper body strength and aesthetics. At the same time, they're far from the only muscle in your body.
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