Triceps Training Hub: Exercises, Workouts, and Tips for Massive Triceps!
The triceps brachii, commonly known as the triceps, make up approximately two-thirds of your upper arm mass. If you want thicker, stronger arms, focusing on triceps development is essential. While many lifters prioritize the biceps, the triceps are the true key to impressive arm size and strength.
Latest Triceps Training Articles
We cover everything you need to know to maximize triceps growth, including the best exercises, training techniques, and FAQs to ensure you’re optimizing your results.
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…
Train Triceps like Sam Sulek for Bigger Arms in 60 Days
If you’ve ever watched Sam Sulek train, you know his triceps are absolutely massive. His approach to training is intense, hypertrophy-focused, and designed for experienced lifters who can handle the volume and intensity. But before we dive into the details,…
Close-Grip Bench Press: The Ultimate Triceps Mass Builder
If you’re serious about building bigger, stronger triceps, there’s one movement that should be a staple in your routine—the close-grip bench press. This powerhouse exercise allows you to move heavy weight, progressively overload, and stimulate all three heads of the…
Best Triceps Exercises
Compound Movements
- Close-Grip Bench Press – One of the best mass-builders, engaging all three heads with an emphasis on the lateral and medial heads.
- Dips (Bodyweight or Weighted) – A fantastic movement for overall triceps mass, especially the lateral and long heads.
- Overhead Triceps Press (EZ Bar or Dumbbell) – Perfect for isolating the long head, which contributes to overall arm thickness.
Isolation Exercises
- Skull Crushers (Lying Triceps Extensions) – Excellent for hitting the long head, promoting significant arm growth.
- Triceps Rope Pushdowns – A great finishing move that emphasizes the lateral and medial heads.
- Overhead Rope Extensions – Helps stretch and contract the long head effectively.
- Kickbacks – Targets the lateral head, enhancing arm definition.
Optimizing Your Triceps Training
To train the triceps effectively, it’s crucial to understand their structure. The triceps consist of three heads:
Long Head – The largest portion of the triceps, located along the back of the upper arm. It is most activated during overhead movements.
Lateral Head – The outermost part of the triceps, responsible for that horseshoe shape. It is best targeted with close-grip pressing and dips.
Medial Head – The smallest head, located beneath the other two. It assists in all triceps movements and is activated with pressing and extension exercises.
To build fully developed triceps, you must incorporate exercises that target all three heads. Choose a proven-to-work routine below and make sure to hit your triceps at least twice per week. Look into Layne Norton’s PHAT routine, or a PPL split.
Layne Norton’s PHAT Workout: Why It’s Perfect for Natural Lifters
Madcow 5×5 Workout Routine: A Bodybuilding Forums Favorite
Frank Zane’s “Zane Experience” Workout Routine
The Key to Bigger, Stronger Arms
Well-developed triceps make up the bulk of the upper arm, so prioritizing their growth will dramatically improve your arm size and strength. By incorporating compound lifts, isolation exercises, and progressive overload, you can build bigger, thicker, and more powerful triceps.
Make the incline bench for chest, and the close-grip bench for triceps your primary movements, and watch your pressing strength and arm size explode!
FAQ
Best Tricep Exercises According To…
What do the experts recommend? When learning, we all like to hit up YouTube and see what the most jacked dudes have to say, it’s completely normal. Here they are, we made it easy for you 🙂
