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Build bigger, stronger arms with focused training

Best Tricep workouts

Tricep workouts target the muscles on the back of your upper arms, which make up the majority of your arm size and are essential for pressing strength. In these workouts, you'll combine compound lifts and isolation exercises to grow your triceps and improve upper body power. Exercises like close-grip bench presses, dips, and overhead tricep extensions form the base of your training, while movements like rope pushdowns and skull crushers help target each tricep head for better muscle detail. Whether you're training for aesthetics, strength, or functional performance, a well-structured tricep workout is key to stronger, more defined arms.

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Workout

Workout 1 Triceps (Strength & Power)

This triceps workout is built around heavy compound presses and targeted isolation work to develop strength, power, and overall arm size. By combining close-grip pressing, overhead movements, dips, and controlled extensions, the triceps are challenged through multiple angles and ranges of motion.

Both pressing power and elbow extension strength are emphasized, ensuring all three heads of the triceps are effectively stimulated. Lower rep ranges support strength development, while moderate volume and controlled tempo drive muscle growth without unnecessary fatigue.

Rest periods are kept purposeful to maintain performance across sets, making this session ideal for building strong, powerful triceps that carry over to bigger lifts like the bench press and overhead press.

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Benefits of Triceps Training

Strong triceps play a crucial role in pushing movements and overall upper body strength. Training your triceps can improve performance in exercises such as the bench press and overhead press, while also contributing to healthier shoulders and elbows. A well-developed triceps muscle gives your arms more size and definition, especially from the side and back. Regular triceps workouts also help prevent imbalances that can lead to injuries or limit progression. Whether you want to lift heavier, look more defined, or move better, targeted triceps training delivers powerful results.

Workout

Workout 2 Triceps (Isolation & Precision)

This triceps isolation and precision workout focuses on perfect activation of the triceps muscles through controlled isolation movements and targeted exercises that eliminate momentum. You utilize slower tempos and precise form in exercises like skull crushers and tricep extensions to force your triceps to do all the work without assistance from other muscles. The average repetition ranges (8-12 repetitions) create the necessary muscle tension for growth, while maintaining perfect control over form.

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Workout 3 Triceps (Definition & Volume)

This workout for triceps definition and volume maximizes triceps muscle growth and definition through higher volume training with multiple sets and repetition ranges. You do 3 sets of 8-12 repetitions for most exercises to build the training volume needed for muscle size, while using shorter rest periods to maintain intensity. The variety of exercises targets all three heads of the triceps through different angles and movement patterns for complete arm development.

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You have just discovered some of the most effective triceps exercises: essential for pushing strength and balanced arm development. With the app, you can build a routine that keeps your training consistent and helps you to make steady, measurable progress over time.

FAQs: Best triceps workouts

Can beginners do tricep-specific workouts?

Absolutely—tricep workouts can be scaled for beginners with light weights, machines, and bodyweight variations like bench dips.

How many exercises should a tricep workout include?

A focused tricep session usually includes 3–5 exercises, hitting the long, lateral, and medial heads for full development.

Should I train triceps and chest together?

Yes, chest exercises already activate the triceps, so pairing them together in a workout can be efficient and complementary.

What are the best exercises for triceps?

Close-grip bench presses, dips, rope pushdowns, overhead extensions, and skull crushers are some of the most effective tricep builders.

How can I target all three heads of the tricep?

To target all three heads—the long, lateral, and medial—you should include a mix of overhead extensions (for the long head), pushdowns (for the lateral head), and close-grip presses or dips (for overall activation). Varying grip angles and arm positions helps ensure complete tricep development.

Discover more triceps training variations

Related Triceps Workouts

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Best Arm workouts

The arms are made up of essential muscle groups, including the biceps, triceps, and forearms. In these workouts, these muscles are trained together to create balanced strength and impressive definition. Core compound movements like close-grip bench presses, tricep dips, and barbell curls lay the foundation by engaging multiple muscles at once. These exercises are complemented by isolation work such as hammer curls, tricep pushdowns, and wrist curls to target specific areas and maximize arm development.

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Best Chest and Triceps workouts

Chest and triceps workouts are commonly paired because both muscle groups are activated in pressing movements. By training them together, you maximize efficiency and allow for focused recovery on pull days. These routines combine compound lifts like the bench press and dips with isolation moves such as cable flyes and tricep pushdowns. Whether you're building size or improving performance, a strong chest and powerful triceps enhance your push strength, posture, and overall upper body development.

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Best Push Day Workouts

Push day workouts focus on the major muscle groups responsible for pressing movements: the chest, shoulders, and triceps. This training style helps you develop upper body strength, improve definition, and build a balanced physique. Core compound exercises like bench presses, overhead presses, and dips create a solid foundation by engaging multiple muscles at once. These are complemented by isolation exercises such as tricep extensions and lateral raises to target specific areas and enhance muscle detail. Whether you’re training for strength, aesthetics, or performance, push day workouts deliver results that translate into better movement and greater power.

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Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

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Triceps Growth Routines

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Push Pull Legs (6x/week) routine

Training six times a week requires smart structure, balance, and recovery. This push/pull/legs split maximizes training frequency while allowing complete recovery between sessions. The push and pull muscle groups get 48-72 hours for taking your lower body splitting into two dedicated leg sessions. This program uses compound movements, targeted assistance work, and systematic progression to build muscle through consistent work. Sessions are designed for balanced development while respecting the individual recovery needs between muscle groups.

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Barbell Only Split (4x/week)

This 4-day split is all about moving the biggest loads with the classics. No machines, no isolation fluff, just the foundational compound movements that have built athletes for decades. Whether you're training at home with a simple setup or prefer the simplicity of barbell-only sessions, this program delivers complete body development using nothing but the most effective compound lifts. With four focused sessions across the week, you'll hit every major movement pattern while allowing proper recovery between training days.

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Chest & Back Builder (2x/week) routine

Want to build a stronger, more muscular upper body without training every day? This focused two-day routine targets your chest and back with the precision and volume needed to drive serious growth. Perfect for those with limited time but big goals, focused workouts per week, perfect for those with limited time but big goals.

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Upper Lower Split (4x/week) routine

This is the program of choice for building both muscle size and real strength, allowing for high training frequency with adequate rest days for performance recovery. You train for intermediate lifters looking to gain muscle mass and built strength in a focused, sustainable way by balancing compound movements with targeted assistance exercises. The schedule provides excellent muscle development and increased size.