You ask, “How many tricep exercises should I do?” For most people looking to build bigger triceps, doing about 2 to 4 different exercises per workout focused on the triceps is a good start. This is not a fixed rule, but a common range. The exact number changes based on many things. These include how often you train, how many sets you do for each exercise, and your fitness level. This post will look into what makes a good triceps plan for growth.
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Deciphering Tricep Growth
Your triceps are the muscles on the back of your upper arm. They help you push things. They work when you do push-ups, bench presses, or any movement where you push your arms straight. Strong triceps help you in many upper body exercises. For them to grow, you need to work them enough, but not too much.
Why Triceps Need Attention
The triceps brachii muscle has three parts, or “heads”:
* The long head: It runs down the back of your arm.
* The lateral head: It’s on the outside of your arm.
* The medial head: It’s under the long and lateral heads.
Each head helps extend your elbow. But different exercises can put more focus on one head over the others. Working all heads helps make your triceps bigger and stronger overall. To do this well, you often need more than just one exercise.
Key Things That Change Your Exercise Count
How many tricep exercises you should do depends on a few big things. Think about these before you pick your exercises:
Your Training Experience Level
- Beginners: If you are new to lifting weights, your body needs less work to grow. Too much work can cause injury or stop growth. A simple plan works best.
- Intermediate: As you get stronger, your body can handle more work. You might need more sets, reps, or exercises to keep growing.
- Advanced: Very fit people can handle a lot of training. They might need higher volume or different exercises to keep seeing results.
Your Goals
- Muscle Growth (Hypertrophy): This usually means doing a good amount of work (volume) with moderate weights. You need enough sets and reps across a few exercises.
- Strength: This often means lifting heavier weights for fewer reps. Triceps exercises still help, especially close-grip presses.
- Endurance: This means doing many reps with lighter weights.
Your Workout Split
How you arrange your workouts matters.
* Full Body: You work your whole body a few times a week. You might do just one or two tricep exercises each time.
* Upper/Lower: You train upper body on some days, lower on others. Upper body days can include triceps. You might do more triceps exercises on these days.
* Body Part Split: You focus on one or two muscle groups each day (like Chest/Triceps, Back/Biceps). You can do more exercises for the target muscles on these days.
* Push/Pull/Legs (PPL): Triceps are worked on “Push” days, along with chest and shoulders.
Training Volume Explained
Training volume is key for muscle growth. It’s roughly the total amount of work you do for a muscle group. It’s often measured by:
- Sets x Reps x Weight: This is the total weight lifted.
- Total Number of Hard Sets: This is a simpler way. A “hard set” is one taken close to muscle failure.
For triceps growth, you need enough hard sets per week. The number of exercises you do is one way to get these sets.
How Many Sets Triceps Should I Do?
This is a very important question. The number of sets matters more than the number of exercises alone.
Sets Per Workout
- Beginners: Around 6-9 hard sets total for triceps in a single workout. This might be 2-3 sets each of 3 exercises.
- Intermediate/Advanced: Around 9-12 hard sets total for triceps in a single workout. This could be 3-4 sets each of 3-4 exercises.
Doing too many sets in one go can stop growth. It might cause too much muscle damage or fatigue.
Sets Per Week
Research suggests that most people see good growth with a certain weekly volume.
* For Growth: Aim for about 10-20 hard sets for triceps per week.
* Beginners might start at the lower end (10-12 sets).
* Intermediate lifters might do 12-16 sets.
* Advanced lifters might need 15-20+ sets.
This weekly total can be spread across one, two, or even three workouts.
Triceps Exercise Frequency: How Often Train Triceps?
How often should you train your triceps? Training a muscle 2 to 3 times a week is often best for growth.
- Training Once a Week: You might do all your weekly sets (e.g., 12-15 sets) in one long workout. This might need more exercises (3-4 or more) to spread the work.
- Training Twice a Week: You can split your weekly sets (e.g., 6-8 sets each workout). This allows for better recovery between sessions. You might do 2-3 exercises per workout. This is a popular choice for muscle growth.
- Training Three Times a Week: You split the sets even more (e.g., 4-6 sets each workout). This means less fatigue each time. You might do just 1-2 exercises per workout. This fits well with full-body or PPL splits.
Training a muscle more often, but with less volume each time, can sometimes lead to better recovery and growth.
Number of Tricep Exercises Per Workout
This is where your main question comes in. Based on sets per workout and frequency, we can see how many exercises you might need.
When Training Triceps Once a Week
If you do 12-15 sets total in one workout:
* Doing 3 sets per exercise means you need 4-5 exercises (12-15 sets / 3 sets/exercise).
* Doing 4 sets per exercise means you need 3-4 exercises (12-15 sets / 4 sets/exercise).
So, if you train triceps hard only once a week, 3 to 5 exercises might be needed.
When Training Triceps Twice a Week
If you do 6-8 sets per workout:
* Doing 3 sets per exercise means you need 2-3 exercises (6-8 sets / 3 sets/exercise).
* Doing 4 sets per exercise means you need 2 exercises (6-8 sets / 4 sets/exercise).
In this case, 2 to 3 exercises per workout is usually enough. This is a very common and effective approach for many.
When Training Triceps Three Times a Week
If you do 4-6 sets per workout:
* Doing 3 sets per exercise means you need 1-2 exercises (4-6 sets / 3 sets/exercise).
* Doing 4 sets per exercise means you need 1-2 exercises (4-6 sets / 4 sets/exercise).
Here, 1 to 2 exercises per workout is sufficient.
Summary Table: Exercises Per Workout
| Frequency | Sets Per Workout | Exercises (3 sets/exercise) | Exercises (4 sets/exercise) | Common Range Per Workout |
|---|---|---|---|---|
| Once per week | 12-15 | 4-5 | 3-4 | 3-5 exercises |
| Twice per week | 6-8 | 2-3 | 2 | 2-3 exercises |
| Three times per week | 4-6 | 1-2 | 1-2 | 1-2 exercises |
This table shows that the number of exercises needed per workout is often between 1 and 5, depending on how often you train them and how many sets you do for each exercise.
Triceps Workout Volume Per Week
We touched on this with sets per week. But let’s look at it in terms of exercises across the week.
If you do 3 sets of each exercise:
* Once a week with 4 exercises = 12 sets total.
* Twice a week with 2 exercises each time = 4 exercises total, 12 sets total (2 workouts * 2 exercises/workout * 3 sets/exercise).
* Three times a week with 1 exercise each time = 3 exercises total, 9 sets total (3 workouts * 1 exercise/workout * 3 sets/exercise).
If you do 4 sets of each exercise:
* Once a week with 3 exercises = 12 sets total.
* Twice a week with 2 exercises each time = 4 exercises total, 16 sets total (2 workouts * 2 exercises/workout * 4 sets/exercise).
* Three times a week with 1 exercise each time = 3 exercises total, 12 sets total (3 workouts * 1 exercise/workout * 4 sets/exercise).
Notice that the total number of exercises across the week is often quite similar (3-5 exercises total, perhaps repeated). The key is hitting your target weekly set volume (10-20 hard sets) through a smart mix of frequency and exercises per session.
So, triceps training volume for muscle growth is mostly about the total hard sets per week. The number of exercises per workout is just how you package those sets.
Optimal Triceps Training: Getting it Right
To get the best growth, think about these points:
- Focus on Volume: Hit your target weekly sets (10-20 hard sets).
- Choose Exercises Wisely: Pick exercises that hit all three triceps heads. You don’t need a huge variety, but cover different movement types.
- Train Close to Failure: For growth, sets should be hard. Leave only 1-3 reps left in the tank.
- Allow Recovery: Let your triceps rest between workouts. If they are still very sore, wait another day.
- Progress Over Time: To keep growing, you must do more work over time. This is called progressive overload. It could mean:
- Doing more reps with the same weight.
- Lifting more weight for the same reps.
- Doing more sets.
- Doing exercises with a greater range of motion.
- Improving your exercise form.
The “optimal” number of exercises is the one that lets you reach your target weekly volume and recover well. For many, this means training triceps 2 times a week with 2-3 exercises each time.
Effective Triceps Exercises
You don’t need dozens of exercises. A few good ones are plenty. Aim for a mix that works the triceps in different ways.
-
Compound Movements: These work triceps along with other muscles.
- Close-Grip Bench Press: Good for overall triceps size, hits all heads.
- Dips (Bench or Parallel Bar): Great mass builder, hits all heads, especially lateral and long.
- Overhead Press: Triceps help push the weight up.
-
Isolation Movements: These focus mainly on the triceps.
- Overhead Triceps Extensions (Dumbbell, Barbell, Cable): Great for the long head.
- Triceps Pushdowns (Bar, Rope): Good for lateral and medial heads.
- Lying Triceps Extensions (“Skullcrushers”): Works all heads, especially long.
- Kickbacks: Can work the lateral head, but use lighter weight and focus on form.
A good selection might include one compound movement and 2-3 isolation movements over the week. Or 1-2 isolation movements per workout if training multiple times.
Triceps Workout Split Examples
Here are a few ways you can fit triceps training into your week. The number of exercises per workout changes based on the split.
Example 1: Push/Pull/Legs (3 Days a Week)
- Push Day: (Chest, Shoulders, Triceps)
- Exercise 1: Close-Grip Bench Press (3-4 sets) – Compound
- Exercise 2: Overhead Cable Extension (3-4 sets) – Targets long head
- Exercise 3: Rope Pushdown (3-4 sets) – Targets lateral/medial heads
- Total triceps sets: 9-12
- Total triceps exercises: 3
- Weekly triceps frequency: 1 time
- Weekly triceps sets: 9-12 (Repeat Push day for 2x/week frequency or add another triceps day for more volume if needed)
Example 2: Upper/Lower (4 Days a Week)
-
Upper Body Day 1: (Chest, Back, Shoulders, Triceps, Biceps)
- Exercise 1: Dips or Close-Grip Bench Press (3-4 sets) – Compound
- Exercise 2: Dumbbell Overhead Extension (3-4 sets) – Targets long head
- Total triceps sets: 6-8
- Total triceps exercises: 2
-
Upper Body Day 2: (Chest, Back, Shoulders, Triceps, Biceps)
- Exercise 1: Lying Triceps Extension (3-4 sets) – Works all heads
- Exercise 2: Cable Pushdown (Bar) (3-4 sets) – Targets lateral/medial heads
- Total triceps sets: 6-8
- Total triceps exercises: 2
-
Weekly triceps frequency: 2 times
- Weekly triceps sets: 12-16 (6-8 sets per workout)
- Total different triceps exercises used weekly: 4 (Close-Grip/Dips, Dumbbell OHE, Lying Ext, Cable Pushdown)
This split uses 2 exercises per workout but hits triceps twice, getting good weekly volume.
Example 3: Body Part Split (5-6 Days a Week)
- Arms Day: (Biceps, Triceps) – or Chest/Triceps Day
- Exercise 1: Parallel Bar Dips (3-4 sets) – Compound
- Exercise 2: Barbell Lying Triceps Extension (3-4 sets) – Works all heads
- Exercise 3: Cable Pushdown (Rope) (3-4 sets) – Targets lateral/medial
- Exercise 4: Single-Arm Overhead Cable Extension (3-4 sets) – Targets long head
- Total triceps sets: 12-16
- Total triceps exercises: 4
- Weekly triceps frequency: 1 time (Maybe add a quick session another day)
- Weekly triceps sets: 12-16
This split uses more exercises in one go because it’s the main triceps day.
Beginner Triceps Workout Plan Example
If you are new to lifting, start simple. Focus on learning good form. You don’t need many exercises or sets.
Here is a simple beginner triceps workout plan. You can do this as part of a full-body or upper/lower split.
- Frequency: 2 times per week (e.g., Monday and Thursday)
- Goal: Build a base of strength and muscle.
- Sets: 3 sets per exercise.
- Reps: 10-15 reps per set (focus on feeling the muscle work).
Workout A (Monday – Example)
- Exercise 1: Machine Dips or Bench Dips (against a bench)
- Sets: 3
- Reps: 10-15
- Rest: 60-90 seconds between sets
- Exercise 2: Rope Pushdowns
- Sets: 3
- Reps: 10-15
- Rest: 60-90 seconds between sets
- Total Triceps Sets: 6
- Total Triceps Exercises: 2
Workout B (Thursday – Example)
- Exercise 1: Close-Grip Push-Ups (on knees if needed)
- Sets: 3
- Reps: As many as you can with good form (aim for 10-15)
- Rest: 60-90 seconds
- Exercise 2: Overhead Dumbbell Extension (using one dumbbell)
- Sets: 3
- Reps: 10-15
- Rest: 60-90 seconds
- Total Triceps Sets: 6
-
Total Triceps Exercises: 2
-
Weekly Total: 12 sets (6 sets from Workout A + 6 sets from Workout B). This is a great volume for a beginner.
- Total Exercises Used Weekly: 4 different exercises.
This plan uses only 2 exercises per workout, making it easy to manage. It hits the triceps twice a week for good frequency. It gives a good base volume of 12 sets per week. This is a solid beginner triceps workout plan.
As you get stronger (maybe after 1-3 months), you can add sets or reps, or slowly add one more exercise to each workout if needed to increase volume. But often, just adding sets or reps is enough for a long time.
Putting It All Together
So, how many tricep exercises should you do for growth? The simple answer is: enough to hit your target weekly volume, spread across a suitable number of workouts.
- Most people need about 10-20 hard sets for triceps per week for growth.
- You can get these sets by training triceps 1, 2, or 3 times per week.
- The number of tricep exercises per workout then follows:
- Training once a week? Maybe 3-5 exercises.
- Training twice a week? Often 2-3 exercises.
- Training three times a week? Likely 1-2 exercises.
Don’t get too hung up on the exact number of exercises. Focus more on:
- Getting enough weekly sets (triceps training volume per week).
- Training close to failure on those sets.
- Using effective triceps exercises that work all parts of the muscle.
- Being consistent.
- Making sure you are getting stronger or doing more work over time (progressive overload).
For optimal triceps training, choose a frequency (like 2x per week) and a few effective triceps exercises (like pushdowns, overhead extensions, dips/close-grip press). Then do enough sets (3-4 per exercise) to reach your weekly volume goals. For most, this will mean 2-4 exercises per triceps workout.
Remember, quality beats quantity. Doing 3 exercises with good form and effort is better than doing 6 exercises poorly. Listen to your body and adjust as needed.
Frequently Asked Questions (FAQ)
H5 Is one tricep exercise enough?
For a single workout? Yes, if you train triceps very often (3+ times per week) and do several sets (e.g., 4-6 sets of one exercise). For example, doing 5 sets of pushdowns three times a week gives you 15 sets weekly, which is good for growth. If you train triceps less often, one exercise per workout is likely not enough to hit your total weekly volume goal.
H5 How many sets triceps should a beginner do?
A beginner should aim for about 10-12 hard sets for triceps per week. This can be spread across two workouts, doing 5-6 sets per workout (e.g., 3 sets of 2 exercises).
H5 Should I train triceps before or after chest?
This depends on your goal. If your main goal is chest growth, train chest first when you are fresh. Triceps help a lot in chest presses, so they will be tired after chest training. If your main goal is triceps growth, you could train triceps first, but this might hurt your chest workout. Most people train triceps after chest on a “push” or chest day. Or they train triceps on a different day.
H5 How long should a triceps workout be?
If you are doing 2-4 exercises with 3-4 sets each, and resting 60-90 seconds between sets, a triceps-focused part of your workout might take 15-30 minutes. The whole workout time depends on other muscles trained.
H5 Can I train triceps every day?
No, training triceps every day is generally not recommended for growth. Your muscles need time to recover and repair after a hard workout. Training them too often without rest can lead to overtraining, injury, and stop growth. Training 2-3 times per week is much better.
H5 What’s the best rep range for triceps growth?
For muscle growth, a rep range of 8-15 reps per set is common and effective. Some like higher reps (15-20) or lower reps (5-8) as part of their plan, but the 8-15 range is a solid go-to. Make sure the sets are hard, no matter the rep range.
H5 Do push-ups work triceps?
Yes! Push-ups, especially close-grip push-ups, are a great bodyweight exercise for triceps. They work the chest and shoulders too. You can use them in a beginner triceps workout plan or as a warm-up.