How to Train Triceps Twice a Week for Maximum Growth

If you want to build sleeve-busting triceps, training them twice a week is one of the best ways to make it happen. But before you start hammering out endless sets of pushdowns every other day, let’s talk about how to structure your training intelligently so you actually build mass instead of just burning yourself out.

I’ve been lifting for over a decade, and if there’s one thing I’ve learned, it’s that more isn’t always better—better is better. That means knowing how to balance volume, intensity, and recovery to get the best results.

Why Train Triceps Twice a Week?

The triceps make up about two-thirds of your upper arm, which means if you want bigger arms, you should focus more on triceps than biceps (yeah, I said it). Training them twice a week allows for more frequent stimulation without overtraining, especially if you break it up properly.

Also, let’s be real—if your bench press has stalled or your overhead press feels weak, there’s a good chance your triceps are holding you back. Training them twice a week is a game-changer for both strength and aesthetics.

Structuring Your Triceps Training Split

To avoid overtraining, the key is balancing volume and exercise selection between your two sessions. You want one day that’s more compound-heavy and another that focuses on isolation and higher reps.

Example Triceps Training Split

Day 1 (Heavy, Strength-Focused)

Close-Grip Bench Press – 4 sets of 5-8 reps (big weight, controlled tempo)
Weighted Dips – 4 sets of 6-10 reps (full depth, lockout at the top)
Overhead Triceps Extensions (Dumbbell or Barbell) – 3 sets of 8-12 reps
Rope Pushdowns (Controlled & Heavy) – 3 sets of 10-12 reps

Day 2 (Hypertrophy & Isolation)

EZ Bar Skull Crushers – 3 sets of 10-12 reps
Cross-Body Cable Extensions – 3 sets of 12-15 reps (great for getting that long head stretch)
Single-Arm Rope Pushdowns – 3 sets of 12-15 reps (slow, squeeze at the bottom)
Bodyweight Dips or Machine Dips – 3 sets to failure

This setup allows you to hit the triceps with both heavy compound movements and high-rep isolation exercises, which is the best of both worlds.

Five Practical Tips for Training Triceps Twice a Week

1. Focus on Progressive Overload

If you’re not adding weight, reps, or improving your form over time, you’re not building muscle. Make sure your close-grip bench, dips, and extensions are getting stronger every month.

2. Mind Your Recovery

If your elbows feel like they belong to an 80-year-old after every workout, you’re probably overdoing it. Warm up properly, stretch, and don’t go too heavy on skull crushers (they can be brutal on the joints).

3. Train Triceps After Chest or Shoulders (But Not Both)

Since your triceps get a lot of work during pressing movements, you don’t want to hit them right after a heavy chest and shoulder day. A good rule of thumb:

If you train chest on Monday, do triceps on Tuesday and again on Friday.
If you train shoulders on Wednesday, don’t do triceps right after—give them a day to rest.

4. Use a Variety of Grips & Angles

Your triceps aren’t just one muscle; they have three heads (long, lateral, and medial). To fully develop your triceps, you need a mix of:

Close-grip pressing (heavy weight, compound gains)
Overhead extensions (stretches the long head)
Pushdowns & dips (for overall thickness and lockout strength)

5. Don’t Forget the Mind-Muscle Connection

If you’re just moving weight with no focus, you’re leaving gains on the table. On lighter sets, slow it down, squeeze at the top, and really feel the triceps working. This makes a huge difference over time.

Is Training Triceps Twice a Week Worth It?

Absolutely. If you want bigger arms, a stronger bench press, and overall better upper-body development, training your triceps twice a week can be a game-changer—as long as you do it right.

Stick to a well-structured program, focus on recovery, and train smart, and you’ll be adding size to your triceps in no time.

Now get to work and start building those horseshoe triceps! 💪