Triceps Workouts: If you want big, thick, and strong arms, just doing biceps won’t get you there. The real trick is working the triceps, the main muscle that makes your arms bigger. Good tricep workouts do not only help your arms grow but also make you stronger at pushing presses and improve your shoulder balance, giving you that “horseshoe” look that many lifters want.
This guide teaches you everything you need to know: the best exercises, how to do them right, why they work, and a proven plan to grow your triceps safely and fast.
Why You Must Train Your Triceps
Your triceps have three parts:
- Long head – makes your arms big and thick
- Lateral head – gives the outside look
- Medial head – helps with stability and lockouts
To build size, your workouts must work all three heads with heavy lifts and isolation moves. When you train triceps right, your bench press, overhead push, shoulder stability, and arm size will all get better.
Best Tricep Workouts for Serious Growth
Here are the top exercises that are backed by science, experience, and trainers.
1. Close-Grip Bench Press – The Tricep Power Base
Close-grip bench is a top move for building size because you can lift heavy weights while hitting your triceps.
How To Do It
Lie on a flat bench and grip the bar just inside shoulder width.
Control the bar down while elbows stay close to your sides.
Push back up, feeling the triceps do the work, not your chest.
Why It Helps
Works all three heads
Lets you lift heavy
Builds lockout strength and power
Keep your grip moderate but not too narrow to hurt your wrists or elbows and activate your triceps best.
2. Weighted Dips – The Thickness and Power Duo
Dips are one of the best upper-body exercises for thick and powerful arms.
How To Do Them
Hold the bars parallel and stay upright.
Lower until your elbows are at 90 degrees.
Push back up, making sure your elbows stay close.
Benefits
Makes your triceps stronger under weight
Builds big dense muscles
Gives a good stretch and contraction for growth
Beginners can just bodyweight dip. Advanced lifters can add weight using a belt.
3. Skull Crushers – Focus on The Long Head for Serious Size
Skull crushers are great because they hit the long head directly, the biggest part of the triceps that makes your arms look fuller.
How To Do Them
Lie on a bench holding an EZ-bar.
Lower the bar towards your forehead or just behind.
Extend elbows without letting them flare out.
Benefits
Creates a deep stretch for growth
Helps long head size and shape grow bigger
Perfect for hypertrophy but control reps carefully to avoid elbow pain.
4. Overhead Dumbbell Extensions – The Stretch King
Any workout with arms overhead hits the long head harder than any other move.
How To Do Them
Stand or sit with a dumbbell overhead.
Lower behind your head and keep elbows narrow.
Slowly extend back up.
Benefits
Max activates the long head
Gives rounder, fuller arms
Builds stronger upper arms
Keep good posture so you don’t use your lower back too much.
5. Cable Tricep Pushdowns – The Tight & Tapered One
Cable pushdowns stay tight through every part of the move, which makes them great for shaping and hypertrophy.
How To Do Them
Hold the rope or straight bar handle.
Keep elbows tight to your sides.
Push down and squeeze at the end.
Benefits
The outside head gets a good pump
Good form stays strict
Great finisher exercise
Try a rope for a tighter squeeze and better cuts in the muscle.
6. Diamond Push-Ups – The Easy & Hard One
No equipment needed. Diamond push-ups are a great overload for your triceps.
How To Do Them
Make a diamond shape with your hands.
Lower your chest to your hands.
Push up keeping elbows tight to your ribs.
Benefits
Activates all three heads well
Easy to do at home or warm up with
Good for beginners and advanced athletes to finish
This move is especially good for finishing high-rep sets.
How Often Should You Do Triceps Workouts?
For best growth, here is a simple plan:
Workout Schedule
2 times per week is good for most lifters.
Weekly Volume
Beginners: 8-12 sets a week
Intermediate/advanced: 14-20 sets a week
Reps Range
Heavy lifting: 5-8 reps
Lighter work: 10-15 reps
Finishing moves: 15-20 reps
Rest Time
Heavy sets: 90-120 sec.
Lighter sets: 45-60 sec.
This mix is best for strength, size, and endurance.
Best Triceps Routine To Grow Arms Fast
Here is a balanced plan you can do today.
Day 1: Strength & Size
Close-Grip Bench – 4 sets of 6-8 reps
Weighted Dips – 3 sets of 8 reps
Skull Crushers – 3 sets of 10-12 reps
Cable Rope Pushdowns – 3 sets of 12-15 reps
Day 2: Stretch & Finish
Overhead Dumbbell Extensions – 4 sets of 10-12 reps
Reverse Grip Cable Extensions – 3 sets of 12-15 reps
Diamond Push-Ups – 3 sets to failure
Bench Dips – 2 sets of 20 reps (fatigue set)
How To Get More Triceps Growth
Always warm up elbows first before lifting
Use slow, controlled reps not fast
Add weight slowly over time (2-5% per week)
Keep elbows close to activate triceps more
Do at least 1 move overhead each workout
Eat plenty of good protein to help your muscles recover (1.6-2.2 g/kg of your weight)
In conclusion
If your goal is bigger, fuller, and more shaped arms, training your triceps needs to be the main thing you do. Use heavy presses and deep-stretch exercises combined with high-tension cable work to hit all three heads of your triceps and make your arms grow. Be consistent, do each move correctly, and add more weight each week. Follow these tricep routines and see your size and strength change week by week.
