A strong and well-structured Triceps Workout is essential for building bigger, stronger, and more defined arms. While many people focus heavily on biceps, the truth is that triceps make up nearly 70% of your upper arm size. Therefore, if your goal is arm growth, triceps training cannot be ignored.
In this guide, you will learn what a triceps workout is, why it matters, the best exercises, and a complete triceps workout plan that suits beginners, intermediate, and advanced fitness levels.
What Is a Triceps Workout?
A TricepsWorkout is a training routine that specifically targets the triceps brachii muscle, located at the back of your upper arm. This muscle has three heads:
- Long Head – Responsible for arm thickness
- Lateral Head – Gives the horseshoe shape
- Medial Head – Supports strength and stability
👉 To get the best results, your workout must target all three heads equally.
Why Triceps Workout Is Important
There are several reasons why a proper triceps routine is important:
- Increases overall arm size
- Improves pushing strength
- Enhances chest and shoulder workouts
- Prevents muscle imbalance
- Boosts upper-body performance
As a result, consistent triceps training leads to stronger and more aesthetic arms.
Best Triceps Exercises
Below are the most effective triceps exercises that should be part of every routine.
1. Close-Grip Bench Press
- Targets all three triceps heads
- Excellent for strength and mass
Tip: Keep your elbows tucked to maximize triceps activation.
2. Triceps Dips
- One of the best compound bodyweight exercises
- Builds size and strength simultaneously
3. Skull Crushers
- Focuses mainly on the long head
- Ideal for improving muscle shape
4. Cable Triceps Pushdown
- Maintains constant tension
- Great for muscle definition
5. Overhead Triceps Extension
- Provides a deep stretch
- Enhances overall triceps thickness
6. Diamond Push-Ups
- Perfect home triceps workout
- No equipment required
Complete Triceps Workout Plan
Beginner Triceps Workout Plan
(2 times per week)
- Close-Grip Push-Ups – 3×12
- Cable Pushdowns – 3×15
- Dumbbell Overhead Extensions – 3×12
✔ Focus on proper form and control
Intermediate Triceps Workout Plan
(2–3 times per week)
- Close-Grip Bench Press – 4×8–10
- Skull Crushers – 3×10–12
- Rope Pushdowns – 3×12–15
- Triceps Dips – 3 sets to failure
✔ Rest for 60–90 seconds between sets
Advanced Triceps Workout Plan
- Close-Grip Bench Press – 5×6–8
- Weighted Dips – 4×8–10
- Overhead Cable Extensions – 3×12
- Pushdown Drop Sets – 3 rounds
- Diamond Push-Ups – 2 burnout sets
🔥 Apply progressive overload for best results.
Weekly Triceps Exersices Schedule
- Monday: Chest + Triceps
- Wednesday: Shoulders
- Friday: Arms (Biceps + Triceps)
This schedule allows proper recovery and muscle growth.
Common Triceps Mistakes
Avoid these mistakes to stay injury-free:
- Using excessive weight
- Poor elbow positioning
- Training triceps daily
- Skipping warm-ups
✔ Focus on quality repetitions
Nutrition Tips to Support Triceps Muscle
To maximize muscle growth, combine training with proper nutrition.
Best Foods
- Protein: Paneer, tofu, lentils, eggs
- Carbohydrates: Oats, rice, fruits
- Healthy fats: Nuts and seeds
✔ Consume 1.6–2.2g protein per kg body weight
Recovery Tips for Triceps Muscle
- Sleep 7–8 hours daily
- Stretch after workouts
- Stay hydrated
Without recovery, muscle growth slows down.
Home Triceps Workout Without Equipment
If you train at home, try this routine:
- Diamond Push-Ups – 4 sets
- Bench Dips – 3 sets
- Pike Push-Ups – 3 sets
- Isometric Holds – 30 seconds
🏠 Ideal for home fitness enthusiastsFinal Thoughts
A well-planned Triceps Workout plays a crucial role in achieving bigger arms, better strength, and balanced upper-body development. Stay consistent, train smart, and focus on recovery to see long-term results.
💪 Strong triceps build powerful physiques.
