Triceps: 10 routines for stronger arms

Your triceps muscle often gets a couple of quick sets at the end of a workout, when your strength is already spent. Here are 10 routines and clear guidelines to help you train this muscle more purposefully without making your program complicated.

Why your triceps deserve dedicated attention

If you want bigger, stronger arms, training your biceps alone is not enough. Your triceps account for a large proportion of your upper arm size and play a major role in all pressing movements: bench presses, dips and shoulder exercises.

The simple truth is that if your triceps are already fatigued from chest day, their own training suffers. That is why a discussion on the Bodybuilding.com forum suggested occasionally training triceps on a separate day or putting them at the start of your workout, when your strength and focus are fresh.

10 ready-to-use triceps routines

Choose one of the programs below and stick with it for a reasonable length of time. Do not switch to a new routine every workout. Progress comes from gradually increasing your reps and weight and improving your technique.

Routine 1

• Lying barbell triceps extension – 3 x 10-12
• Triceps pushdown – 4 x 10-12
• Lying dumbbell triceps extension – 4 x 10-12
• Bench dips – 3 x to failure

Routine 2

• Close-grip bench press – 4 x 6-10
• Triceps pushdown – 4 x 8-10
• Bent-over rope overhead triceps extension – 4 x 10-12
• Seated one-arm dumbbell triceps extension – 2-3 x 10-12

Routine 3

• Lying barbell triceps extension – 3-4 x 6-15
• Triceps pushdown – 3-4 x 6-15
• One-arm underhand-grip cable triceps extension – 3-4 x 6-15

Routine 4

• Seated two-handed triceps extension with one dumbbell – 3-4 x 6-15
• Bench dips – 3 x 8-12
• Decline barbell triceps extension – 3 x 8-12
• Triceps pushdown – 2-3 x 8-12

Routine 5

• Seated barbell triceps extension – 6 x 10-15
• Seated one-arm dumbbell triceps extension – 6 x 10-15
• Triceps pushdown – 6 x 10-15

Routine 6

• Lying barbell triceps extension – 4-6 x 6
• Bent-over rope overhead triceps extension – 4-6 x 6
• Kneeling triceps pushdown – 4-6 x 6

Routine 7

• Triceps pushdown – 4 x 8-12
• Incline-bench cable triceps extension (machine) – 4 x 6-8
• Seated two-handed triceps extension with one dumbbell – 4-6 x 8-10

Routine 8

• Close-grip bench press – 4-5 x 12-6*
• Triceps pushdown – 4 x 8-10
• Seated one-arm dumbbell triceps extension – 3 x 8-10

Routine 9

• Lying barbell triceps extension – 5 x 6-10
• Close-grip bench press – 5 x 6-10
• Triceps pushdown – 5 x 8-12

Routine 10

• Close-grip bench press – 3 x 10-12
• Decline barbell triceps extension – 3 x 10-12

How to get your triceps growing

“RealDeal2099” emphasized heavy compound exercises for building mass. Close-grip bench presses, weighted dips and bench dips allow you to use more weight than most isolation exercises. They work well at the start of your workout.

Then move on to more targeted isolation work: skull crushers, or barbell triceps extensions over the forehead, triceps pushdowns and seated one-arm dumbbell triceps extensions. There is no point in ego lifting here. Keep your elbow under control and use strict form throughout the movement.

1. Occasionally train your triceps on a separate day, or train them first on a day when you work two muscle groups.
2. Start with heavy compound exercises while your strength is at its peak.
3. Add isolation exercises after your compound work.
4. Use progressive overload: choose a weight, build up your reps and increase the weight once you reach your target.

“Labouche” suggested a simple, heavy routine for building mass: skull crushers – 3 warm-up sets, 3 working sets, 5-8 reps; weighted dips – 2-3 sets, 5-8 reps; triceps pushdowns – 1-2 sets, 8 reps. Rest between sets was 2-3 minutes so that performance wouldn’t drop off right away.

Practical choices for triceps training

“Hola Bola” recommended trying four exercises: weighted dips, seated two-handed triceps extensions with one dumbbell, triceps pushdowns (rope and V-bar) and EZ-barbell skull crushers. “Bdpettit” highlighted close-grip bench presses, two-handed dumbbell extensions, skull crushers, dips and bench dips.

“FarEastBeast” considered the close-grip bench press the best exercise for building mass because it works all three heads of the triceps at once. Both straight-bar and V-bar attachments work well for triceps pushdowns. Kickbacks can offer useful variety for the medial and lateral heads, but form quickly breaks down with very heavy weights.

Skull crushers, French presses and lying triceps extensions work well as isolation exercises. Using a straight barbell or an EZ barbell does not change the principle much. Extensions performed from behind your head and overhead place more emphasis on the long head, while triceps pushdowns and kickbacks help you feel the lateral and medial heads working more.

The conclusion is simple: no single exercise completely isolates one head of the triceps. You can shift the emphasis, but overall development comes from working at different angles. The original article also cited a study in which 12 weeks of training focused more on the medial head of the triceps, with measurements showing the greatest growth in that head.

Triceps: frequently asked questions

Should you train triceps on a separate day?

You can, especially if your arms are lagging behind the rest of your body. If you train your triceps after a heavy chest workout, you have already used up some of your strength.

Which exercises build the most mass?

Usually heavy pressing exercises: close-grip bench presses, weighted dips and bench dips. These allow you to use more weight than smaller isolation movements.

Are triceps pushdowns alone enough?

Not necessarily. Triceps pushdowns are good, but your triceps develop better when you also include lying extensions, behind-the-head extensions and pressing exercises.

Translated by: Janar Rückenberg

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