The Best Workout for Triceps

Struggling to reach your tricep goals? You’re not alone! So many of us have trouble figuring out the best way to train these tricky muscles. In this article, we’ll discuss the best workout for triceps and how you can finally get the toned arms you’ve been dreaming of.

Quick facts: Best Workout For Triceps

  • ✅ According to the American Council on Exercise, the Close-Grip Bench Press is the best exercise for developing the triceps, (American Council on Exercise).
  • ✅ Triceps dips are a great bodyweight exercise for building the triceps, (Healthline).
  • ✅ The Overhead Triceps Extension is an effective exercise for targeting the triceps, (Shape).
  • ✅ The Triangle Push-Up is an effective exercise for developing the triceps, (Fitness Blender).
  • ✅ Cable Pulldowns are a great exercise for targeting the long head of the triceps, (

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Tricep exercises are an important part of any well-rounded fitness routine. Not only do they help to tone and strengthen your arms, but they can also help improve posture and prevent injuries. There are many different types of tricep exercises, each with its own set of benefits.

In this guide, we’ll be exploring the best workout for triceps based on your individual needs and goals. We’ll cover everything from weights to push-ups to stretches, as well as provide tips on how to get the most out of every exercise. So whether you’re just looking to add some definition or you want a full-on strength workout, this guide has got you covered.

Anatomy of the Triceps

The triceps brachii is a three-headed muscle located at the back of the arm. It is responsible for elbow extension, as well as assisting in pushing movements like the bench press, push-up and dip.

In order to target the triceps effectively, it is important to understand the anatomy of the muscle, which will help you to choose the right exercise.

Triceps Anatomy

The triceps are a three-headed muscle found in the arms and forearms of the body. They are responsible for helping to extend the elbow joint and protecting it from injury. Anatomically, the triceps consist of three heads – The Long head, The Lateral Head and The Medial Head.

  • The Long head is located on the upper arm and is responsible for elbowing extension. It attaches to the humerus of your upper arm and inserts into your elbow joint. It is worked when pushing movements are performed such as dips, push-ups, overhead presses, etc.
  • The Lateral Head is located at the outer part of the arm and connects to your scapula. It works mainly when pressing movements occur such as push-ups or bench presses.
  • Lastly, The Medial Head is located on the inner side of your arm connecting to your humerus near your armpit area. This head works when a bent over position occurs such as skull crushers or tricep kickbacks.

Triceps Function

The triceps are a three-headed muscle group located on the back of the upper arm (humerus). It is the biggest and strongest muscle group of the arm and its primary function is to extend (straighten) the elbow joint. This action pulls in our arms from a hanging position, or straightens them from an outstretched position.

The triceps also play an important role in shoulder extension and adduction/abduction; assisting with both in pushing movements such as bench press, push-ups and handstands. Additionally, because of their large size and strength, triceps are often utilized for exercises such as lat pulldowns, cable rows, and chin ups.

Because of its involvement in nearly every pushing movement we do, the triceps should be trained equally with biceps or chest to get maximum gains from our workouts.

Exercises for Triceps

Strengthening your triceps is an essential part of any effective workout routine. By targeting your triceps, you can improve your arm and upper body strength while also improving your overall muscular definition. There are various exercises which can help you target your triceps and develop them. Let’s take a look at some of the best exercises you can do for your triceps:

  • Exercise 1
  • Exercise 2
  • Exercise 3
  • Exercise 4
  • Exercise 5

Close-Grip Bench Press

Close-grip Bench Press is a great exercise for targeting the triceps muscles. It is an effective way to build strength and create definition in your triceps muscles.

To perform this exercise properly, lie on a flat bench and grip the barbell with your hands slightly narrower than shoulder width apart. Keeping your abs tight and feet on the floor, lower the weight slowly to your chest until your elbows reach a 90-degree angle. Push the bar back up to starting position and repeat for desired number of reps. For added intensity, make sure to pause at the top of each rep before lowering back down.

Close Grip Bench Press is an effective exercise that targets both the inner and outer triceps muscles while also working on strengthening other areas of your upper body such as chest and shoulders.

Triceps Pushdowns

Triceps pushdowns are a great exercise for toning and strengthening the triceps muscle group. This exercise can be performed either with a cable machine or a hand-held weight such as an EZ Bar or Dumbbell.

The motion of the triceps pushdown involves extending your arm and pushing down, which in turn works your triceps muscles.

When performing a triceps pushdown using either a cable machine or hand-held weight, start with your arms bent at a 90-degree angle. Without bending your elbows, extend your arms outward and downwards towards the floor until they are straight (but not locked out at the elbows). You should feel a contraction in the back of your arms as you perform this exercise; focus on contracting those muscles to ensure full engagement and to get maximum benefit from this exercise.

Triceps Dips

Triceps dips are one of the best exercises for toning and strengthening your triceps muscles. They are a compound exercise involving the elbows, wrists and shoulders, which means that they work multiple muscle groups simultaneously.

To perform a triceps dip, start by sitting on the edge of a sturdy bench or step with your hands positioned next to your hips and your feet flat on the floor in front of you. Slowly lower yourself down by bending your elbows until they reach 90-degree angles. Make sure to keep your back close to the bench as you lower yourself down, and then push back up to starting position using just your triceps muscles.

Tricep dips can help strengthen and tone the back of the arm, making them an ideal exercise for those looking to increase their arm size or improve definition in their arms.

Triceps Extensions

Triceps extensions are a great exercise for building up the triceps muscle group. This exercise utilizes either a dumbbell or resistance band to provide resistance while you perform the exercise. It involves extending your arm so your hand is above your head and manipulating your elbow to complete the movement. This contraction of the triceps provides an excellent stimulus for growth, as well as helping to build strength and definition in your arms.

Depending on how much weight you are using and how many sets and reps you are doing, this workout can range from light to heavy in terms of intensity, making it a great versatile workout.

Tips for Maximizing Triceps Gains

Many people want to know how to maximize the size and strength of their triceps muscles. Gaining mass in the triceps requires the right combination of exercises and nutrition. In this article, we will be looking at some of the best exercises and tips to maximize your triceps gains.

Use Proper Form

Using proper form is essential when performing any exercise, including exercises that target the triceps. For example, when doing a tricep pushdown on a cable machine, it’s important to keep your chest up and maintain good posture throughout the entire movement. This helps maximize muscle recruitment and prevent injury.

Additionally, make sure to hold the weight or resistance for a few seconds at the bottom of each rep in order to maximize tension on the muscle. Keeping your elbows close to your sides will also help you get a more effective range of motion and ensure you’re isolating your triceps muscles instead of using other muscles to assist in the movement. Proper form helps you maximize triceps gains while minimizing risk of injury.

Increase Weight Gradually

In order to maximize triceps gains, it is important to increase the weight of your workouts gradually. This means adding more weight or repetitions as you become stronger and your muscles grow. Start by using light weights, and aim to progress to heavier weights over time. Remember that it is important to not overdo it with the amount of weight you are lifting as this can lead to injury or strain on the muscles. The body needs time to adjust and adapt as you increase the weight of your workouts.

Additionally, adding more intensity such as supersets, dropsets, and pyramid sets can be beneficial for gaining strength in the triceps region.

Vary Your Workouts

When it comes to maximizing triceps gains, variety is the key. To really get the most out of your triceps workouts, you should switch up the exercises you do. Start with basic tricep exercises: overhead extension, lying tricep press, and pushdowns. Once you’ve mastered these three basic movements, add variations to them (like cable pushdowns or inverted press) or incorporate different angles (like dips).

Also make sure to keep your workout routines fresh by mixing in other bicep-targeting exercises like close-grip bench presses and skull crushers. It’s also a good idea to alternate between heavy weights and high repetitions on a regular basis so that your muscles are constantly being challenged. By varying your workouts and changing up the speed at which you perform each exercise, your arms will be able to reach their full potential!


In conclusion, the best workout for triceps depends largely on your individual fitness goals. If you’re looking for an intense workout to maximize muscle gains, dips and close-grip bench presses are great options. For those looking for a lighter routine to tone their triceps without bulking up, kickbacks and overhead extensions are excellent exercises to target the muscle group.

Regardless of your fitness goals, it’s important to choose exercises that target all three sections of the tricep muscles to ensure an even development of the arm. As with all workouts, safety should always be a priority – make sure you use proper form and start with reps that are safe for you.

FAQs about: Best Workout For Triceps

Q1: What are the best exercises for training triceps?

A1: Some of the best exercises for training triceps include close-grip bench presses, tricep dips, and tricep extensions.

Q2: How often should I do tricep workouts?

A2: It is recommended to do tricep workouts 2-3 times a week, with at least one day of rest in between.

Q3: How many sets and repetitions should I do for each tricep exercise?

A3: For each tricep exercise, it is recommended to do 3-4 sets of 8-12 repetitions.

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