Triceps: exercises for building mass
The triceps makes up about two thirds of the muscle mass in your upper arm. If you want to fill out your T-shirt sleeves, biceps curls alone won’t cut it — the real work happens at the back of the upper arm. Here you’ll find practical exercises and a short explanation of what works and why.
Why the triceps makes up most of your arm’s size
Someone starting out with arm exercises usually focuses on the biceps. But that is only a third of the upper arm. The other two thirds are triceps. The simple truth: if this part isn’t developed, your whole arm stays thin, no matter how many curls you do.
The triceps has three heads — the long head, the inner (medial) head and the outer (lateral) head. Each exercise works these three heads slightly differently. That is exactly why a single universal exercise isn’t enough. You need several angles for the whole muscle to get a proper stimulus.
The triceps as three heads: which movement affects what
The inner head responds best to heavy compound exercises. The close-grip bench press is king here — a basic exercise that works the shoulder and chest in addition to the triceps. Lie on a bench with your hands shoulder-width apart or slightly narrower. Lower the bar to nipple level and press it back up. Keep your elbows close to your body — if they flare out, the work shifts to the chest.
The long head is best developed with the skull crusher (French press). Lie on a bench with your upper arms almost perpendicular to the floor, tilted slightly toward your head. Lower the weight to your forehead and press it back up. The whole trick is keeping your elbows together. Flaring elbows shift the training load from the muscle to the bones and the elbow joint — exactly what you don’t want.
The middle and outer heads are best reached with the seated overhead dumbbell triceps extension and the cable rope pushdown. When using the rope, turn your palms out to the sides in the end position — this adds contraction specifically to the outer head.
A superset that really works
An old recipe, but still the best: skull crushers + close-grip bench presses with no rest in between. Choose a weight you can do skull crushers with for 8–10 reps, then immediately follow them with close-grip bench presses at the same weight for as many reps as you can manage. After two or three such sets, the back of your upper arm will be burning just from pulling a T-shirt over your head.
The triceps in your workout: practical tips
Kickbacks are a simple but risky exercise. Many people do them with momentum instead of the muscle. Raise your upper arm parallel to the floor, lock it in place and extend only your forearm backward. If your forearm swings past the position perpendicular to the ground, you’re already relying on pure momentum. For a beginner I recommend the one-arm version — the two-arm version already requires some experience.
Parallel-bar dips are a good way to finish a triceps workout. Keep your body straight and vertical — as soon as you start leaning forward, the training load shifts to the chest. I have always recommended doing them without added weight at the end of a workout. Eight proper repetitions are worth more than fifteen done with momentum.
Bench dips (two benches, feet on one, hands on the other) are a good option at home too. Here you absolutely have to use added weight — otherwise the reps go on forever and you simply don’t get a stimulus. Rest weight plates in your lap and start with 5–10 kg of added weight.
FAQ: triceps and strength training
How many times a week should you train your triceps?
One heavier and one lighter session a week is enough for most people. If you already do presses (chest, shoulders) twice a week, your triceps gets a double training load.
Do you need added weight, or is your own bodyweight enough?
For a beginner, bodyweight is enough. Parallel-bar dips and close-grip push-ups will take you a long way. Added weight comes into play when eight clean reps become too easy.
Why do my elbows hurt after a workout?
The cause is usually flared elbows during skull crushers or too heavy a weight on kickbacks. Reduce the weight, keep your elbows together and add a proper warm-up before heavy sets.
Author: Janar Rückenberg
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