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7 Best Triceps Workout for Building Muscle

by Fit Wth Guru
Triceps Workout

The triceps are a very underappreciated muscle in the body. Everyone was more focused on the biceps, and they did not target the triceps workout. The triceps are a very short muscle, but this makes arms more attractive. If you have a strong tricep, your arm size looks different and more vital.

If you want bigger arms, you must do a triceps workout. So, every gym buddy has a different approach to this. Some do this with all manners of pushdowns, and others do it with the dumbbell rack.

Anatomy of the Triceps

The triceps muscles have three heads and account for almost two-thirds of the mass of your upper arms. The names of the three heads of the components are as follows:

  1. Long head: This is the most extended portion of the muscles, along the inside arms and close to the body.
  2. Lateral head: It’s considered the most potent portion of the triceps. It is brief, as the long head and lateral muscles exert high force when lifting.
  3. Medial head: This part is at the back of the arm, below the long head, and just above the elbow. Therefore, this is the smaller of the three areas that long and lateral authorities cover.

How to Warm Up and Stretch the Triceps

When you do just a triceps workout, it hits on your complete three heads. As with any workout routine, warming up and stretching muscles are very important. Warm-ups can help you prevent injuries, increase your range of motion, and have many other benefits.

Triceps stretch, increasing flexibility. Try with a towel and move through the forearms. Use some triceps extensions, like a resistance band. It is an excellent way to warm your triceps before starting with the machines or dumbbells.

How to Make a Triceps Workout

Set your goal time for this triceps workout. Do three sets of 12 to 15 reps of each exercise described below. It is best to rest between these sets for 30 seconds to 1 minute. Add these eight triceps workouts to see a significant difference in your muscles.

7 Best Triceps Workout Exercises

If you do 4 to 6 triceps exercises in your workout routine, you will get excellent results in the triceps. The best triceps workout exercises are as follows:

1. Diamond push-ups

This exercise focuses on all three heads of the triceps muscle, and it is the most effective move for that. It is the most challenging exercise for the triceps. Diamond push ups helped the person to engage the triceps. It is more helpful than standard push ups. They made the triceps muscles hard and strong.

For this exercise, your sets should be 3 to 5, and the rest may be suitable for 30 seconds.

How to perform diamond push-ups

  • Suppose you were in the push-up positions, but your hands were together, like in diamond form.
  • Then, keep your back straight and lower your chest until it touches the ground.
  • Up and then repeat the same positions.

2. Bench Dips

This exercise is very effective and challenging for a triceps workout. In this case, your knees should be bent, making the movement easier.

How to perform triceps Dips

  1. If you have a bench or chair, place your palm on it and extend your legs before you.
  2. Lower your entire body until your arms are parallel to the ground, but no lower.
  3. After this, open your elbows and come up.

Triceps Workout

3. One-Arm Overhead Dumbbell Extension

If you aim to increase your outer arm size, this one-arm overhead extension is the best exercise for size and strength. It’s an excellent extension for muscle endurance.

How to perform One-Arm Overhead Extension

  • Firstly, sit on a bench and hold a dumbbell in one hand.
  • Hold the dumbbell and lift your arm slightly behind your head with your elbow bent.
  • Extend your elbow until your arm is straight over your head.
  • Perform almost 10 to 12 reps with one arm and then go to another arm.

4. Cable Rope Tricep Pushdown

This exercise mainly targets the lateral head of the triceps. When performing this workout, please don’t overdo it. You will do this with the cross cable; only you can do it in the gym. 

How to perform the cable rope tricep pushdown

  1. Attach a rope to the cable pulley.
  2. Hold the handle tightly, keeping your arms bent and your hands shoulder-width apart.
  3. Push your upper arms towards your sides.
  4. Then, keep your arms fixed and push the bar down until your elbows are locked.

Triceps Workout

5. Close-Grip Bench Press

This position is better for comfort overload than a wider grip. It will have a good impact on your triceps muscle.

How to perform the Close-Grip Bench Press

  • Hold a barbell with a hand grip, or keep your fingers inside the bar.
  • Your back and the bench should have some space between them.
  • Keep your arms straight and your elbows at 45 degrees.
  • Come back, lower the bar until it touches your body, and drive through at your feet as you upwardly press the bar.

Triceps Workout

6. Lying Triceps Extension

This exercise is only for beginners. When you have mastered your upper muscles, perform this triceps workout, and with this, you must do a chest dumbbell press as a superset.

How to perform the Lying Triceps Extension

  1. Holding the inner grip of the chest press in the overhand grip position.
  2. Extend your arms straight up.
  3. Slowly bring your arms back to the starting position without locking your elbow.

7. Tricep Dips

This exercise involves lifting your entire body weight with your hands. It would help if you avoided those shoulder injuries because this workout requires a lot of power on the arms. Moreover, tricep dips are an effective way to target the outer elements of your upper arms.

How to perform the Tricep Dips

  • Stand on the parallel bar and keep your body at 90 degrees to the floor.
  • Maintain your position by bending your knees.
  • Lower your body until your shoulder is below your elbow and reach that position.
  • Push down your hands and return to the prominent place where your elbow is locked.

Triceps Workout

Best Triceps Workout Finishers

You can also add triceps workout finishers to other body part-specific training days. It will polish off your muscle definition. Just be sure to do what is necessary. A triceps workout ended roughly 50 or 75 percent of your training routine.

Benefits of Tricep exercises

  • Elbow health: The triceps tendons are attached in and around the elbow. By strengthening the muscles, you strengthen the tendons as well as the bones around the elbow joint. This will go a long way to ensure the health of your elbow joint.
  • Shoulder health: I have outlined that the long head of the triceps will improve your shoulder health. Many other muscles are also attached to the shoulder blade. All these muscles assist in improving the strength, movement, stability, and health of your shoulder as well. So, strengthening the long head will help strengthen your shoulders.
  • Lockout strength: If you have issues with the last part of your bench or overhead press, then this is the solution. That is where your lockout strength plays. By adding size and strength to the triceps, you will improve your lockout strength and be able to pass through the pressing plateaus.

People Also Ask

What exercises work the tricep?

These great exercises include diamond push-ups, triceps dips, and bench dips of the triceps. It will have a massive impact on the triceps. If you do at least 4 to 6 exercises on your triceps routine day, you will get stronger and bigger arms.

How can I strengthen my triceps at home?

Strengthen your triceps at home, and it’s easy; you can do it without equipment. The person doing a triceps workout can do diamond push-ups and bench dips. These two exercises are best for building your triceps quickly at home. 

How quickly do triceps grow?

The triceps muscle is a concise portion, so it takes time to grow. It takes 4 to 6 weeks after proper training, and you will notice changes in this muscle. It should increase instantly if you already have some muscle mass in that area.

Are three exercises enough for the triceps?

Yes, you must do at least three different triceps workouts. If you are training all three portions of the arms, then three exercises are enough for the triceps. You should do these three with heavyweights that burn your muscles and impact you.

Why are my triceps not growing?

The triceps are a small body part and take some time, so you should be consistent. The main reason for triceps not growing is that you need to burn more, which is required. You have to reach your limit to keep in mind your body condition.


The triceps are an essential muscle group that plays a significant role in the appearance and strength of your arms. To effectively target and develop your triceps, it’s critical to include a variety of exercises in your workout routine. 

Remember to warm up and stretch your triceps before starting your workout to prevent injuries and enhance your performance. Additionally, consistency is vital, and it may take 4 to 6 weeks of consistent training to notice significant changes in your triceps.

It would help to challenge yourself with appropriate weights and repetitions to stimulate muscle growth. Lastly, it’s crucial to maintain a balanced workout routine and diet for overall fitness and muscle development.

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