Triceps Workout

The triceps make up about 60-70% of your upper arm size, so if you want bigger and stronger arms, focusing on triceps workouts is essential! This guide will help you target all three heads of the triceps for maximum muscle growth and definition.

---

💡 Triceps Anatomy (Understanding the Muscle for Better Growth)

The triceps brachii has three heads:
✅ Long Head – The largest part of the triceps, responsible for size and mass.
✅ Lateral Head – Gives the horseshoe shape to your triceps.
✅ Medial Head – Adds thickness and overall strength.

To get bigger and stronger arms, you need to train all three heads.

---

🔥 Best Triceps Exercises for Maximum Growth

1️⃣ Close-Grip Bench Press (Mass Builder)

✅ Targets: Long & Lateral Head

How to Do It:
1️⃣ Lie on a bench, grip the bar slightly closer than shoulder-width.
2️⃣ Lower the bar slowly to your chest, keeping elbows tucked in.
3️⃣ Press the bar back up, squeezing your triceps at the top.

📌 4 sets of 8-12 reps

💡 Pro Tip: Avoid gripping too close—it can strain your wrists.

---

2️⃣ Triceps Dips (Bodyweight Mass Builder)

✅ Targets: All 3 triceps heads

How to Do It:
1️⃣ Hold onto parallel bars or place hands behind you on a bench.
2️⃣ Lower yourself until elbows are at 90 degrees.
3️⃣ Push back up, extending your arms fully.

📌 3-4 sets of 10-12 reps

💡 Pro Tip: Add weight (weighted dip belt) for more resistance.

---

3️⃣ Skull Crushers (For Bigger Arms & Strength)

✅ Targets: Long & Medial Head

How to Do It:
1️⃣ Lie on a bench and hold an EZ bar or dumbbells.
2️⃣ Lower the weight towards your forehead, keeping elbows steady.
3️⃣ Extend your arms back up, squeezing your triceps.

📌 3-4 sets of 10-12 reps

💡 Pro Tip: Lower the bar behind your head for better triceps stretch.

---

4️⃣ Overhead Dumbbell Triceps Extension (For Long Head Growth)

✅ Targets: Long Head

How to Do It:
1️⃣ Hold a single dumbbell overhead with both hands.
2️⃣ Lower the dumbbell behind your head slowly.
3️⃣ Extend your arms back up fully.

📌 3 sets of 10-12 reps

💡 Pro Tip: Keep elbows tight and stationary for better activation.

---

5️⃣ Triceps Rope Pushdowns (For Horseshoe Definition)

✅ Targets: Lateral & Medial Head

How to Do It:
1️⃣ Stand at a cable machine with a rope attachment.
2️⃣ Grip the rope and pull it down and outward at the bottom.
3️⃣ Slowly return to starting position.

📌 3-4 sets of 12-15 reps

💡 Pro Tip: Squeeze and hold at the bottom for better definition.

---

6️⃣ Diamond Push-Ups (Bodyweight Triceps Finisher)

✅ Targets: All 3 Triceps Heads

How to Do It:
1️⃣ Get into a push-up position with hands close together (forming a diamond).
2️⃣ Lower yourself until your chest nearly touches your hands.
3️⃣ Push back up, keeping elbows tucked.

📌 3 sets of 15-20 reps

💡 Pro Tip: Keep core engaged to avoid back strain.

---

🔥 Advanced Techniques for Faster Growth

🔥 Drop Sets: Reduce the weight mid-set and keep going until failure.
🔥 Supersets: Pair two triceps exercises back-to-back for more intensity.
🔥 Slow Negatives: Lower the weight very slowly to increase time under tension.
🔥 Eccentric Focus: Take 3-4 seconds lowering the weight for extra gains.

---

📅 Sample Weekly Triceps Workout Plan

---

💡 Pro Tips for Bigger Triceps

🔹 Train triceps 2-3 times per week (not every day).
🔹 Use proper form – avoid flaring elbows too much.
🔹 Increase weight gradually for more strength & size.
🔹 Focus on full range of motion for best results.
🔹 Eat a high-protein diet to support muscle recovery.