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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 biceps angle variation workout maximizes bicep development by targeting the muscle from different positions and grip angles to ensure complete growth across both bicep heads. You'll use barbell, incline, and hammer curls to hit your biceps from various angles, ensuring no part of the muscle gets neglected. The 8-rep range provides a perfect balance between strength building and muscle growth stimulus.

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The benefits of tricep workouts

Strong triceps play a vital role in pressing movements and overall upper body strength. Training your triceps can improve performance in exercises like the bench press and overhead press, while also supporting healthier shoulders and elbows. A well-developed tricep muscle gives your arms more size and definition, especially from the side and back. Regular tricep workouts also help prevent imbalances that can lead to injury or limit progress. Whether you're aiming to lift heavier, look more defined, or move better, focused tricep training delivers powerful results.

Workout

Workout 2 Tricep (Isolation & precision)

This triceps isolation and precision workout focuses on perfect tricep muscle activation through controlled isolation movements and targeted exercises that eliminate momentum. You'll use slower tempos and precise form on exercises like skull crushers and tricep extensions to force your triceps to do all the work without assistance from other muscles. The moderate rep ranges (8-12 reps) create the muscle tension needed for growth while allowing perfect form control.

Workout

Workout 3 Tricep (Definition & volume)

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

Strength is in the details

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You’ve just explored some of the most effective triceps workouts: essential for pressing power and balanced arm development. With the app, you can build a routine that keeps your training consistent and helps you make steady, measurable progress over time.

Frequently Asked Questions: Best tricep 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.