The Best Tricep Workouts for Stronger, Bigger Arms

When it comes to building impressive arms, most people focus heavily on biceps. But here’s the truth: your triceps make up about two-thirds of your upper arm size. If you want bigger, stronger, and more defined arms, you need to focus on training your triceps.

In this post, I'll break down the best tricep workouts, explain why they work, and show you how to program them for real results.

Understanding the Triceps

The triceps brachii has three heads:

• Long head – adds mass and shape, runs along the back of the arm
• Lateral head – gives the arm its “horseshoe” look
• Medial head – supports overall strength and stability

The best tricep workouts target all three heads using a mix of heavy compound lifts and focused isolation exercises.

Best Tricep Exercises

1. Close-Grip Bench Press

Best for: Overall mass and strength

This compound movement allows you to lift heavy while heavily engaging the triceps.

How to do it:

• Grip the bar slightly narrower than shoulder-width
• Keep elbows tucked close to your body
• Lower the bar under control and press explosively

Reps: 4–6 for strength, 6–10 for size

2. Dips (Chest-Forward or Upright)

Best for: Size, strength, and athletic carryover

Dips are one of the most effective bodyweight tricep exercises.

Tips:

• Stay more upright to emphasize triceps
• Add weight once bodyweight becomes easy
• Keep shoulders packed to avoid strain

Reps: 6–12 (weighted if possible)

3. Skull Crushers

Best for: Long head development

Skull crushers place the triceps under a deep stretch, which is great for muscle growth.

Variations:

• EZ-bar skull crushers
• Dumbbell skull crushers
• Incline skull crushers

Form cue: Let elbows drift slightly back instead of flaring out.

Reps: 8–12

4. Overhead Tricep Extensions

Best for: Long head isolation

The long head is best trained when the arms are overhead.

Options:

• Dumbbell overhead extensions
• Cable rope overhead extensions
• Single-arm variations for balance

Reps: 10–15

5. Cable Tricep Pushdowns

Best for: Isolation and muscle definition

This is a staple tricep exercise that allows constant tension.

Handle options:

• Rope (best for full contraction)
• Straight bar (heavier loads)
• V-bar (comfortable grip)

Reps: 10–15 with strict form

6. Diamond Push-Ups

Best for: Bodyweight tricep burnout

A simple but brutally effective finisher.

Tips:

• Hands form a diamond under your chest
• Keep elbows close to your sides
• Control the descent

Reps: To near failure

Sample Tricep Workout

Beginner to Intermediate Routine:

1. Close-Grip Bench Press – 4×6–8
2. Skull Crushers – 3×8–12
3. Cable Pushdowns – 3×12–15
4. Overhead Tricep Extensions – 3×10–15

Optional finisher: Diamond push-ups – 2 sets to failure

Training Tips for Better Results

• Train triceps 2x per week for optimal growth
• Control the negative on every rep
• Progressively overload (more reps, more weight, better form)
• Don’t neglect recovery, sore elbows are a sign to ease up

Final Thoughts

Strong triceps don’t just make your arms look bigger, they improve pressing strength, shoulder stability, and overall upper-body performance. By combining heavy compound lifts with targeted isolation exercises, you’ll build triceps that are both powerful and well-defined.

If you’ve been stuck with small arms, it’s time to stop chasing the pump and start training your triceps the right way.