Triceps: A mass-building program for bigger arms

Your triceps make up 66% of your upper arm muscle mass — two thirds of what you call your “arm” in the mirror. If your goal is arms measuring 45–50 cm around, even the best biceps in the world won’t get you there alone. Your triceps give your arms their real size. In this article, we’ll look at how to train your triceps for serious growth: shock techniques, four routines with different training volumes and my top 3 exercises.

Why your triceps determine your arm size

Most gym-goers love training their biceps. Let’s be honest — anyone who says otherwise is probably lying. A typical evening workout involves 10–15 sets for biceps, squeezing everything you can out of every set. The goal: big arms, ideally that coveted 50 cm circumference.

But the math is unforgiving. Your triceps account for 2/3 of both your arm circumference and your arm muscle mass. If your triceps development is lagging, you can forget about those 50 cm arms — your biceps can never provide that size alone. That’s why serious bodybuilders give their triceps at least as much attention as their biceps, if not more.

Triceps shock techniques that work

Over the decades, a handful of muscle-shocking techniques have emerged that work particularly well for triceps. These aren’t fads — professionals use them today for exactly the same reasons they did 30 years ago.

Supersets and tri-sets

Many professional bodybuilders use triceps supersets and tri-sets to avoid plateaus and give the muscle a fresh stimulus. Rest between the two sets is minimal, so you’ll feel a real pump within just a couple of minutes.

There are several ways to incorporate them into your routine. You can superset exercises for the same muscle group (triceps + triceps) or opposing muscle groups (triceps + biceps). Both approaches have their place.

If you prefer to train your triceps on their own with a superset of 2–3 exercises, follow three rules:

1. Choose 2–3 exercises with different areas of emphasis. Avoid combinations of essentially identical exercises — for example, an overhead dumbbell triceps extension plus an overhead cable extension. You’re simply doing the same movement twice.
2. Choose exercises that work the different heads of your triceps. Close-grip bench presses and skullcrushers work all the heads, overhead extensions target the lateral head, and underhand-grip exercises target the medial head.
3. A good approach is to perform an isolation exercise before a compound exercise. The muscle is already fatigued, and the compound exercise that follows gives you an astonishing pump.

Example superset: cable pushdown → close-grip bench press.

Example tri-set: seated single-arm overhead triceps extension → close-grip bench press → parallel bar dips.

I also occasionally train my triceps and biceps together in supersets. Both muscles are fresh, blood flow to the working area doubles, and the pump is stronger than when training either muscle separately. Here’s a template that works:

• Superset 1: 3–4 sets, 6–8 reps — compound triceps exercise + compound biceps exercise
• Superset 2: 3 sets, 6–8 reps — free-weight triceps exercise + free-weight biceps exercise
• Superset 3: 2 sets, 8–10 reps — triceps isolation exercise + biceps isolation exercise

Drop sets — shock your triceps like never before

The idea behind a drop set: perform your initial set within your chosen rep range, then immediately after the last rep, reduce the resistance by 25% and perform another set to failure. For close-grip bench presses, you definitely need a partner to spot you and reduce the weight — doing this alone is dangerous.

You can perform several drop sets in a row. Each drop set takes you deeper into that “last rep” zone, beyond what you could reach with the original weight alone. That’s both the appeal and the danger of this method. Use it too often and it will inevitably lead to overtraining.

Drop sets work better with heavy compound exercises. With isolation exercises, the starting weight is considerably lower, and the effect is less noticeable. Exercises where drop sets really make an impact:

• Close-grip bench press
• Lying triceps extension
• Overhead triceps extension
• Parallel bar dips or dips between benches
• Cable pushdown

After a particularly exhausting drop set, rest for 3–4 minutes if you need to. And don’t use drop sets in every workout, for every exercise and on every set. A practical rule: make the final set of your last exercise a drop set, with 3–4 weight reductions. That’s enough.

Focus on the eccentric phase of each rep

For hypertrophy, the negative (eccentric) phase of a rep is at least as important as the positive phase. Triceps exercises are no exception — quite the opposite. They generally allow you to feel a particularly effective stretch. If you let the weight drop instead of controlling it, you lose that stretch entirely — and momentum puts you on a fast track to injury.

The lowering phase should last at least 2–3 seconds, and longer if possible. Maintain tension throughout the movement rather than letting the weight fall freely.

One technique worth trying: load the barbell with about 2× your usual weight. Find two spotters to help you through the positive phase of each rep. Once the weight is up, lower it to your chest on your own while counting — this eccentric phase should last 5–10 seconds. Do 5–6 reps. Perform a total of 3–4 of these eccentric sets per workout, again as the final set of each exercise. This gives your triceps growth a powerful boost.

Four triceps routines for different goals

We all have different training styles. Some prefer intense, low-volume workouts, others favor high-volume sessions, and a third group falls somewhere in between. The triceps is a versatile muscle in this respect — it responds well to both short and long workouts, provided the intensity is there. Below are three routines I’ve used on and off for years, plus one specifically for hardgainers.

Moderate-volume routine — option 1

I started using this routine 4 months ago and still include it in my triceps training from time to time. This is the program that turned my triceps from one of my weakest body parts into one of my strongest. It works all three heads of the triceps through exercises that allow you to lift heavy weights.

• Sets: 6
• Time: 20–25 minutes
• Level: intermediate–advanced
• Goal: muscle mass

1. Close-grip bench press — 3 sets, 6–8 reps
2. Cable pushdown — 2 sets, 6–8 reps
3. Reverse-grip cable pushdown (palms facing up) — 1 set, 8–10 reps

Moderate-volume routine — option 2

• Sets: 7
• Time: 20–25 minutes
• Level: intermediate–advanced
• Goal: muscle mass

1. Lying triceps extension with an EZ barbell — 3 sets, 6–8 reps
2. Seated one-arm dumbbell triceps extension — 2 sets, 6–8 reps
3. Reverse-grip cable pushdown — 2 sets, 8–10 reps

Both options use a moderate training volume. The triceps is a small muscle group and doesn’t need huge amounts of volume to grow. With sufficient intensity, 6–7 sets are enough and will keep you from overtraining. You should complete those 6–7 sets in 20 minutes, leaving time to train another muscle group in the same workout. Keep your rep count in the 6–8 range for the initial compound exercises, and slightly higher for the final isolation exercise.

Low-volume triceps routine

• Sets: 4
• Time: 15 minutes
• Level: intermediate–advanced
• Goal: muscle mass

1. Close-grip bench press — 2 sets, 4–6 reps
2. Lying triceps extension on a decline bench — 2 sets, 4–6 reps

The triceps responds very well to low-volume training. The focus is on compound exercises with free weights — this approach has always worked best for my triceps. You can train at maximum intensity and squeeze everything out of each set. Low volume combined with compound exercises and heavy weights has a positive effect on the hormonal response, stimulating the release of both testosterone and growth hormone. Performing 4–6 reps allows you to lift heavy weights, which is important for growth.

High-volume triceps routine

• Sets: 10
• Time: 30–35 minutes
• Level: intermediate–advanced
• Goal: mass

1. Decline EZ barbell triceps extension OR close-grip bench press — 4 sets, 6–8 reps
2. Seated overhead EZ barbell triceps extension — 2 sets, 8–10 reps
3. Cable pressdown — 2 sets, 8–10 reps
4. Single-arm reverse-grip cable pressdown — 2 sets, 10 reps

This is an excellent program if you enjoy high-volume training. It works all three heads of the triceps with four different exercises. 10 sets are enough to get a serious pump without causing overtraining. The rep counts are higher than in the previous routines, helping you build a better pump, while the main mass-building exercise keeps the rep count moderate so you can keep progressing with heavier weights. This type of workout also works well with supersets or tri-sets.

Triceps routine for hardgainers

For many people, the triceps are a stubborn muscle. Whatever you do, they just won’t grow. The triceps account for 2/3 of your arm mass, so you cannot build big arms without big triceps. Hardgainers have usually tried plenty of approaches but overlook the essentials — the simple basics that actually produce growth.

• Times per week: 2
• Sets: 4
• Time: 15 minutes
• Level: intermediate
• Goal: mass

1. Close-grip bench press — 4–5 sets, 5–7 reps

The close-grip bench press is a compound exercise that works all three heads of the triceps at once and allows you to use more resistance than any other triceps exercise. It is ideal in terms of the hormonal response. Another important point: prioritize your triceps training. Early in your training career, train your triceps 2 times a week. And make sure you include heavy presses and rows — these also help your triceps grow, even if you don’t realize it.

My top 3 triceps exercises

There are so many variations of lying triceps extensions, close-grip bench presses, overhead extensions, cable pressdowns and parallel bar dips that choosing a single best exercise is practically impossible. But I’ll try to rank them anyway.

1. Close-grip bench press

Technique: Lie on a bench press bench with your feet on the floor on either side, slightly wider than shoulder-width apart. Grip the barbell with your hands about 30–40 cm apart. A narrower grip is very likely to force your wrists into awkward bends and twists. Lower the barbell to the middle of your chest at a controlled, moderate pace. Keep your arms close to your sides — this shifts the training load from your chest to your triceps. Press up slowly without bouncing the barbell. Think of this exercise as an extension movement rather than a pressing movement. Most importantly, feel your triceps lifting the weight, rather than your chest.

Why I like this exercise: It is the best single exercise for working the entire triceps at once. No other exercise allows your triceps to lift this much weight, and these heavy weights are particularly effective at stimulating growth. If you are training for mass, you need to include at least one compound exercise for each body part — a compound exercise builds more mass than any isolation exercise.

Another advantage of the close-grip bench press is the range of variations available. You can use an EZ barbell (some find it easier on their wrists), a Smith machine (for particularly strict technique), or try a close-grip press on the Smith machine with your palms turned inward — a variation that has recently become quite popular among people I know.

2. Decline lying triceps extension

Technique: Lie on a decline bench and try to find a spotter to stand by your head and hand you the barbell. Start with your arms straight and the barbell held above you — the same starting position as for a close-grip bench press. Instead of lowering the barbell to your chest, slowly lower it toward your forehead or even farther down behind your head. Most of the movement comes from your elbows, while your upper arms stay relatively fixed. A little movement at the shoulders is acceptable only if you lower the barbell past your forehead and behind your head.

Why I like this exercise: Another good compound exercise that lets you train the entire triceps in minimal time. Like the close-grip bench press, this exercise lets you work up to seriously heavy weights. At first, you may worry that the barbell will fall on your head — it won’t. After a couple of repetitions, you’ll gain confidence and be lifting substantial weights.

3. Cable pushdown

Technique: Lean forward slightly toward the cable machine. Keep your knees slightly bent. Grip the handle and start with your forearms almost parallel to the floor. Press down until your arms are straight — don’t twist or contort yourself; the movement should feel comfortable. After a brief contraction, lower the weight back to the starting position. Imagine that you’re actually pushing the weight down. The handle should travel mostly up and down rather than in an arc.

Why I like this exercise: A good exercise that proves machines and so-called cable exercises aren’t entirely useless. With strict form, it gives your triceps good definition. If you lean into the movement slightly and allow yourself a little less strict form, you can use substantial weights and build mass, too.

Cable pushdowns also offer plenty of variations: a V-bar, a straight bar, different grip widths, a rope, single-arm pushdowns, and an underhand grip (which shifts the emphasis to the medial head of the triceps). I enjoy this exercise precisely because of these options.

Bonus: cable kickbacks

My favorite triceps exercise that you’ve probably never heard of is cable kickbacks — kickbacks performed with a cable. Most people do this exercise with dumbbells and have never even heard of the cable version.

To do it, attach a rope to the low pulley, lean forward, hold the rope in one hand, and rest your opposite knee on a bench. Keep your upper body parallel to the floor and your other foot firmly planted on the floor. The technique is the same as for a dumbbell kickback, but the advantage of the machine is that you feel a great stretch throughout the movement. Once again, the pump is something else. Definitely a good option for a change of pace.

Triceps training FAQ

How many times a week should I train my triceps?

For most people, 1 session a week is enough if their triceps also get worked during pressing exercises in chest and shoulder workouts. If you’re a hardgainer or your triceps training is clearly lagging, you can add a second session — for a total of 2 sessions a week, with less volume so recovery doesn’t suffer.

What is the best triceps exercise for mass?

The close-grip bench press. It’s the only exercise that lets you load your triceps with the heavy weights typical of a compound exercise, works all three heads, and produces a strong hormonal response. If you do nothing else in your triceps workout, this one exercise has to be there.

How many sets do your triceps actually need?

The triceps are a relatively small muscle group. With sufficient intensity, 6–10 sets per session is optimal for most people. More than 12 sets tends to increase the risk of overtraining, and recovery suffers — especially if you’re also doing heavy chest or shoulder training that week.

Bodybuilding.com Forum

Translated by: Janar Rückenberg

Source: WHO – physical activity.

Come work out! ArtGym