Complete Guide: How To Exercise Triceps Right

Image Source: darebee.com

Complete Guide: How To Exercise Triceps Right

Learning to exercise your triceps the right way is key for strong, shapely arms and pushing power. This guide shows you exactly how. It covers what your triceps do, the best ways to work them, and how to fit these moves into your fitness plan. You will learn about different exercises using your body weight, dumbbells, and cables. We will also cover how to target specific parts of the triceps and build muscle size. Let’s get into how to make your triceps workout count.

What Triceps Muscles Do

Your triceps are big muscles on the back of your upper arm. The name “triceps” means “three heads.” This is because the muscle has three parts. Each part helps you move your arm.

• Long Head: This part runs down the back of your arm. It helps extend your elbow. It also helps move your arm backward and toward your body. This head is the largest part of the triceps. It is important for building triceps mass.
• Lateral Head: This part is on the outer side of your arm. It is also important for extending your elbow. You see this head clearly when your arm is straight.
• Medial Head: This part is under the long and lateral heads. It connects close to the elbow joint. It also helps extend your elbow. It works in almost all triceps exercises.

All three heads work together to straighten your arm at the elbow. This action is used in many daily tasks. It is also needed for exercises like push-ups and overhead presses. Strong triceps are vital for many upper body movements. They help push things away from you.

Why Training Triceps Matters

Strong triceps do more than just look good. They are important for function and strength.

• Strength: Triceps are the main muscle for pushing movements. This includes bench press, overhead press, and push-ups. Boosting triceps strength improves performance in these key exercises.
• Balance: Training triceps balances the work done by the biceps. Biceps bend the arm. Triceps straighten it. A good balance helps prevent injury around the elbow joint.
• Appearance: Well-developed triceps add size and shape to the upper arm. They make arms look strong and toned from the back.
• Daily Life: Many actions need triceps strength. Pushing open a door, lifting objects, or even getting out of a chair use these muscles. Strong triceps make these tasks easier.

Training all three heads helps get the best results. Some exercises work one head more than others. Knowing this helps you pick the best triceps exercises for your goals.

Key Ideas for Effective Triceps Training

Getting good results from your triceps workout means doing things right. Focus on these key ideas.

• Use Proper Form: This is the most important rule. Good form keeps you safe. It also makes sure the muscle works like it should. Do not rush movements. Control the weight or your body. Focus on feeling the triceps work. Poor form can hurt joints. It can also shift work to other muscles.
• Mind-Muscle Link: Try to feel your triceps working through the whole exercise. Think about squeezing the muscle when you straighten your arm. Control the movement as you bend your arm. This focus helps activate more muscle fibers. It leads to better growth over time.
• Go Heavier Over Time: Muscles grow when challenged. This is called progressive overload. You must make your workouts harder over time. You can do this by:
  • Using more weight.
  • Doing more reps (how many times you lift).
  • Doing more sets (groups of reps).
  • Resting less between sets.
  • Making the movement harder (like slower negatives).
• Pick Different Exercises: Use a mix of movements. This helps work all three heads of the triceps. It also keeps your workouts fresh and fun. Use Best triceps exercises that hit the muscle from different angles.
• Listen to Your Body: Rest when you need to. Do not push through sharp pain. Recovery is key for muscle growth. Over-training can lead to injury and slow results.

Exercise Types for Triceps

You can work your triceps using different types of equipment or just your body. Each type offers unique benefits.

Bodyweight Triceps Exercises

You do not need weights for a great triceps workout. Bodyweight triceps exercises are simple and effective. They are great for beginners. They also work well if you work out at home or while traveling.

• Triceps Dips (Bench or Chair Dips):

  • Sit on the edge of a bench or sturdy chair. Place your hands next to your hips. Your fingers should point forward.
  • Slide your hips off the bench. Keep your legs straight or bent at the knees. Bent knees make it easier.
  • Lower your body by bending your elbows. Keep your back close to the bench. Lower until your upper arms are about parallel to the floor. Or go as low as your shoulder feels good.
  • Push back up using your triceps. Straighten your arms fully. Squeeze your triceps at the top.
  • Keep your shoulders down. Do not let them shrug up. This is a great compound move. It works the chest and shoulders a little too. Triceps dips are very effective.

• Close-Grip Push-Ups:

  • Start in a regular push-up position.
  • Place your hands closer together than shoulder-width. Keep your elbows close to your sides as you lower your body.
  • Lower your chest toward the floor. Your elbows should point back, not out to the sides.
  • Push back up to the start. Feel the triceps working to extend your arms.
  • This move targets the triceps more than regular push-ups. It is a challenging bodyweight triceps exercise. If too hard, do them on your knees.

• Plank to Push-Up (Narrow):

  • Start in a plank position on your forearms.
  • Place your hands one at a time under your shoulders. Push up to a narrow push-up position.
  • Lower back down to the plank position, one arm at a time.
  • Keep your core tight the whole time. This builds shoulder and core strength too. It is a harder bodyweight triceps exercise.

• Bodyweight Triceps Extensions (Against a Wall or Bar):

  • Stand a few feet from a wall. Place your hands on the wall at shoulder height. Your hands should be shoulder-width or closer.
  • Lean forward. Bend your elbows. Lower your forehead toward the wall. Keep your body straight. Your elbows point down or slightly out.
  • Push back away from the wall using your triceps. Straighten your arms.
  • To make it harder, stand further from the wall. Or use a low bar (like a Smith machine bar or railing). Lean more horizontally. This is similar to a lying triceps extension.

Bodyweight exercises build a strong base. They teach you to control your body. You can make them harder by changing the angle or doing more reps.

Dumbbell Triceps Exercises

Dumbbells offer freedom of movement. They are great for working one arm at a time. This helps fix muscle imbalances. Dumbbell triceps exercises hit the muscle well.

• Overhead Triceps Extension (Single or Two Dumbbell):

  • Sit or stand tall. Hold one dumbbell with both hands. Or hold a dumbbell in each hand.
  • Extend the weight(s) overhead. Keep your arms close to your ears. Elbows point forward.
  • Lower the weight(s) behind your head. Bend your elbows. Keep your upper arms still. Only the forearms move. Lower until your triceps are fully stretched.
  • Extend your arms to lift the weight(s) back up. Squeeze your triceps hard at the top.
  • Keep your back straight. Do not let your lower back arch too much. This exercise targets the long head triceps exercises. It is one of the most popular overhead triceps extension moves.

• Lying Triceps Extension (Skullcrushers) with Dumbbells:

  • Lie on a bench. Hold a dumbbell in each hand. Extend your arms straight up over your chest. Your palms face each other.
  • Keep your upper arms still. Lower the dumbbells toward your forehead or slightly behind your head by bending your elbows.
  • Stop when the dumbbells are close to your head. Keep tension on the triceps.
  • Use your triceps to extend your arms back to the start. Squeeze at the top.
  • This move is often called “skullcrushers.” Be careful with the weight. It works all three heads. Lowering slightly behind the head stretches the long head more.

• Dumbbell Kickbacks:

  • Stand with feet shoulder-width apart. Bend slightly at the knees and hips. Keep your back straight, almost parallel to the floor.
  • Hold a dumbbell in each hand. Your elbows are bent at 90 degrees. Upper arms are close to your sides.
  • Keep your upper arms still. Extend your forearms back. Straighten your arms fully. Squeeze your triceps hard at the end of the movement.
  • Slowly lower the dumbbells back to the start. Keep tension on the muscle.
  • This exercise is best done with lighter weight and strict form. Focus on the squeeze. It works the lateral head well.

• Seated Dumbbell Triceps Extension:

  • Sit on a bench. Hold a dumbbell in one hand.
  • Lift the dumbbell overhead. Place your other hand on your working arm’s elbow for support.
  • Lower the dumbbell behind your head by bending your elbow.
  • Extend your arm back up. Squeeze the triceps.
  • This is a single-arm version of the overhead extension. It lets you focus on one side. Good for hitting the long head triceps exercises.

Dumbbell triceps exercises are great for variety. You can do them standing, seated, or lying down. This lets you hit the triceps from many angles.

Cable Triceps Exercises

Cable machines give constant tension on the muscle. This is different from free weights. Cables keep tension even at the bottom of the movement. Cable triceps exercises are great for building muscle.

• Triceps Pushdown (Rope or Bar):

  • Stand facing a cable machine. Set the pulley at a high position.
  • Attach a rope or straight bar handle. Grab the handle with an overhand grip (palms down). Your hands should be about shoulder-width apart for a bar. For a rope, hold the ends with palms facing each other.
  • Tuck your elbows into your sides. Lean forward slightly from your hips.
  • Push the handle down. Extend your arms fully. Squeeze your triceps at the bottom. Your elbows should stay tucked in. Only your forearms move.
  • Slowly let the handle rise back up. Control the weight. Stop when your forearms are parallel to the floor or slightly higher. Keep tension on the muscle.
  • The triceps pushdown is a basic and very effective move. Using a rope allows for more range of motion at the bottom by pulling the ends apart. Using a straight or V-bar works the muscle slightly differently.

• Overhead Cable Triceps Extension (Rope or Bar):

  • Stand facing away from a cable machine. Set the pulley at a low position.
  • Attach a rope or bar. Grab the handle. Turn around and step away from the machine.
  • Lift the handle overhead. Your back is to the machine. Your arms are extended. Keep your hands close to your head. Elbows point forward.
  • Keep your upper arms still. Lower the handle behind your head by bending your elbows. Get a good stretch in the triceps.
  • Extend your arms back up using your triceps. Squeeze at the top.
  • This is the cable version of the overhead triceps extension. It gives constant tension. Great for the long head triceps exercises.

• Cable Kickbacks:

  • Stand facing the cable machine. Set the pulley at a low position.
  • Attach a single handle. Grab it with one hand. Step back.
  • Bend at the hips and knees. Keep your back straight. Your chest is almost parallel to the floor.
  • Bring your elbow up to your side. It should be bent at 90 degrees. Your upper arm is parallel to the floor.
  • Keep your upper arm still. Extend your forearm back. Straighten your arm fully. Squeeze the triceps.
  • Slowly return to the start. Control the weight.
  • This is like the dumbbell version. The cable gives constant tension. Good for the lateral head. Do all reps on one arm. Then switch sides.

• Cable Lying Triceps Extension:

  • Lie on a bench facing the cable machine. Set the pulley low.
  • Attach a straight bar or rope. Grab the handle.
  • Extend your arms straight up over your chest. Your hands are shoulder-width apart.
  • Keep your upper arms still. Lower the handle toward your forehead or behind your head by bending your elbows.
  • Extend your arms back up using the triceps.
  • This move works all three heads. The cable keeps tension throughout the movement.

Cable triceps exercises are good for adding variety. They work well for high reps. They give a strong “pump” feeling.

Barbell Triceps Exercises

Barbells let you lift heavier weight. They are good for building strength and mass.

• Close-Grip Bench Press:

  • Lie on a bench like you would for a regular bench press.
  • Grip the bar with hands slightly narrower than shoulder-width.
  • Lower the bar toward your chest. Keep your elbows tucked in close to your sides. They should not flare out.
  • Push the bar back up using your triceps and chest. Squeeze your triceps at the top.
  • This move works the triceps hard. It also hits the chest and front shoulders. It is a major exercise for building triceps mass.

• Barbell Lying Triceps Extension (Skullcrushers):

  • Lie on a bench. Hold a barbell (straight or EZ-bar) with an overhand grip. Your hands are about shoulder-width apart.
  • Extend the bar straight up over your forehead or slightly behind.
  • Keep your upper arms still. Lower the bar toward your forehead or behind your head by bending your elbows.
  • Extend your arms back up using the triceps.
  • An EZ-bar can feel better on the wrists and elbows for this move. Be careful with the weight. This is a classic exercise for building triceps mass.

Barbell exercises are powerful. They are good for strength day workouts.

Targeting the Triceps Heads

To get full triceps growth, try to hit all three heads. Different exercises work certain heads more.

• Long Head: This head is worked well when your arms are overhead. Exercises where your arms are above your head stretch the long head most.
  • Overhead triceps extension (dumbbell, cable, barbell).
  • Long head triceps exercises like cable overhead extensions or overhead dumbbell extensions are key.
  • Lying triceps extensions (skullcrushers), especially lowering behind the head.
• Lateral Head: This head is worked well in pushdown motions. Exercises where your arms are by your sides target the lateral head.
  • Triceps pushdown (bar or rope).
  • Dumbbell kickbacks.
  • Cable kickbacks.
• Medial Head: This head works in most triceps exercises. It is hard to isolate. It works with the other two heads to extend the elbow. Finishing sets with partial reps at the bottom of a pushdown can emphasize it slightly.

Including a mix of overhead movements, pushdowns, and dips in your triceps workout helps ensure all heads get worked.

Planning Your Triceps Workout

How you plan your triceps workout matters. Here are some ideas.

• Workout Splits: Triceps are often trained on a “push” day. This is with chest and shoulders. They are also trained on an “arms” day with biceps. You can also train them on a full-body day.
  • Push Day: Start with chest and shoulder presses. Then do 2-3 triceps exercises.
  • Arms Day: Work biceps first. Then do 3-4 triceps exercises.
  • Full Body: Pick 1-2 exercises for triceps after larger muscle groups.
• Exercise Order: Start with compound movements if you do them (like close-grip bench press or weighted dips). Then move to isolation exercises (like pushdowns or extensions).
• Sets and Reps: For building triceps mass, aim for 3-4 sets per exercise. Use 8-12 reps per set. If you want more strength, use heavier weight and 4-6 reps. For muscle endurance, use lighter weight and 15+ reps.
• Exercise Selection: Pick 3-4 exercises per workout. Make sure they hit the triceps from different angles. Include at least one exercise for the long head (long head triceps exercises). Include a pushdown variation. Maybe include dips or close-grip bench press.
• Warm-up: Always warm up before heavy lifting. Do 5-10 minutes of light cardio. Then do 1-2 light sets of the first exercise you plan to do.

Here is an example triceps workout for building triceps mass:

Example Triceps Workout (Mass Focus)

Exercise	Sets	Reps	Notes
Close-Grip Bench Press	3	6-8	Focus on controlled movement
Triceps Pushdown (Rope)	3	10-12	Squeeze hard at the bottom
Overhead Triceps Extension (Dumbbell)	3	10-12	Get a good stretch, good for long head
Triceps Dips (Bench)	3	As many as possible	Keep back close to bench

This example includes a compound move (close-grip bench), a cable move (pushdown), an overhead move (dumbbell extension for long head), and a bodyweight move (dips). It hits all angles. It mixes different types of exercises. This is a good approach for best triceps exercises in one session.

Example Triceps Workout (Mix of Bodyweight & Dumbbells)

Exercise	Sets	Reps	Notes
Bodyweight Triceps Dips	3	As many as possible	Add weight if too easy
Lying Triceps Extension (Dumbbell)	3	8-12	Control the weight
Seated Overhead Triceps Extension (Single Dumbbell)	3	10-15 per arm	Keep elbow pointing up
Dumbbell Kickbacks	3	12-15 per arm	Focus on squeeze at the top

This workout uses only bodyweight and dumbbells. It is flexible for home or gym. It still hits different angles and exercises for the long head triceps exercises.

Doing Exercises Right

Proper form is key for safety and results. Let’s look at form tips for some key exercises.

Doing the Triceps Pushdown

1. Stand tall at the cable machine. Set the pulley high.
2. Grab the handle (bar or rope). Tuck your elbows against your sides.
3. Your feet can be shoulder-width apart. One foot slightly in front of the other helps balance.
4. Lean slightly forward from your hips. Keep your back straight.
5. Push the handle down. Extend your arms fully. Only your forearms move.
6. Squeeze your triceps hard at the bottom.
7. Let the handle come up slowly. Control the weight. Stop when your forearms are about parallel to the floor. Do not let your elbows flare out.
8. Keep your shoulders down. Do not use your body weight to push the handle down. It’s all triceps power.

Using a rope lets you pull the ends apart at the bottom. This gives an extra squeeze. Using a straight bar works well too.

Doing the Overhead Triceps Extension

1. Sit or stand. Hold a dumbbell with both hands. Or use a cable machine with the pulley low and your back to the machine.
2. Lift the weight overhead. Your arms should be straight. Hands are close together.
3. Keep your arms next to your ears. Elbows point forward.
4. Bend your elbows. Lower the weight behind your head. Feel the stretch in your triceps.
5. Keep your upper arms still. Only your forearms should move.
6. Extend your arms back up. Use your triceps to lift the weight.
7. Squeeze your triceps hard at the top. Straighten your arms fully.
8. Do not let your back arch too much if standing. Keep your core tight. This exercise is great for the long head triceps exercises.

Control the weight on the way down. This part of the move (the negative) helps build muscle.

Doing Triceps Dips

1. Use a bench, chair, or parallel bars.
2. Bench Dips: Sit on the edge. Hands by hips, fingers forward. Slide off. Legs straight or bent. Lower body by bending elbows. Keep back near bench. Push up.
3. Parallel Bar Dips: Grab parallel bars. Hang with arms straight. Lower body by bending elbows. Lean forward slightly. Lower until arms are parallel to floor or lower if comfortable. Push back up.
4. Keep your elbows close to your body. Do not let them flare way out.
5. Control the movement. Do not drop quickly.
6. Straighten arms fully at the top. Squeeze triceps.
7. If bench dips are too easy, add weight to your lap. If parallel bar dips are too hard, use an assisted dip machine or resistance bands.

Triceps dips on parallel bars are a harder version. They work the triceps more if you stay upright. Leaning forward more works the chest more.

Building Triceps Mass

To make your triceps bigger, follow these tips.

• Use Enough Weight: You need to challenge the muscle. If you can do more than 15 reps easily, the weight is too light for mass. Use a weight where you can do 8-12 good reps. The last few reps should feel hard.
• Eat Enough Protein: Muscles need protein to grow. Eat protein with every meal. Chicken, fish, meat, eggs, dairy, beans, and protein powder are good sources.
• Get Enough Calories: You need enough total food energy to build muscle. Do not eat too little.
• Rest and Recover: Muscles grow when you are resting. Sleep 7-9 hours each night. Give your triceps muscles time to recover between workouts. Do not train them hard every day. 2-3 times a week is usually enough, spread out (like Monday and Thursday).
• Be Consistent: You will not build muscle overnight. Stick to your plan. Train your triceps regularly over weeks, months, and years.
• Include Compound Moves: Exercises like close-grip bench press and weighted dips work the triceps with other muscles. They let you lift heavier weight. This helps build overall size and strength.
• Focus on Mind-Muscle Link: Really try to feel the triceps working. This helps you target the muscle fibers effectively.

Combining hard work in the gym with good eating and rest is the recipe for building triceps mass.

Avoiding Pain and Injury

Protect your elbows and shoulders. Triceps exercises can put stress on these joints.

• Warm Up: Never skip your warm-up. Get blood flowing to the muscles and joints.
• Use Good Form: This is the best way to prevent injury. Lower the weight if your form breaks down.
• Do Not Lock Out Hard: Fully straightening your arm is good. But do not snap or jerk into the locked position. Control the movement.
• Listen to Your Body: If an exercise hurts your elbow or shoulder, stop. Try a different exercise or adjust the form.
• Do Not Go Too Heavy Too Soon: Increase weight slowly over time. Let your joints get used to the load.
• Cool Down and Stretch: Light stretching after a workout can help muscle recovery.

Common issues include elbow pain. This can happen from too much weight or bad form on exercises like skullcrushers or pushdowns with elbows flared out. Keep your elbows tucked in where needed. Choose exercises that feel good for your body. An EZ-bar might be better than a straight bar for skullcrushers if your wrists hurt.

Putting It All Together: Sample Routines

Here are a couple of simple triceps workout routines you can try. Remember to warm up first.

Simple Triceps Workout (Beginner)

This routine is great if you are new to triceps training. Focus on learning the movements.

Exercise	Sets	Reps	Notes
Triceps Pushdown (Bar)	3	12-15	Use a weight you can control well
Seated Overhead Triceps Extension (Single Dumbbell)	3	10-15 per arm	Use lighter weight, focus on feel
Bodyweight Triceps Dips (Bench)	3	As many as possible	Focus on slow lowering

Rest 60-90 seconds between sets. Do this workout 1-2 times a week.

Advanced Triceps Workout (Mass & Strength)

This routine is for people with training experience. It uses heavier compound moves and isolation work.

Exercise	Sets	Reps	Notes
Close-Grip Bench Press	4	5-8	Use heavy weight, focus on triceps drive
Overhead Triceps Extension (Cable Rope, from low pulley)	3	8-12	Focus on stretch at the bottom
Lying Triceps Extension (EZ-Bar)	3	8-10	Control the negative part
Triceps Dips (Parallel Bars, Weighted if needed)	3	8-12	Or do bodyweight max reps if no weight

Rest 90-120 seconds for close-grip bench press. Rest 60-90 seconds for other exercises. Do this workout 1-2 times a week.

Remember, these are just examples. You can switch exercises. Find the Best triceps exercises that work best for you. Mix in dumbbell triceps exercises, cable triceps exercises, and bodyweight triceps exercises. Don’t forget exercises for the long head triceps exercises. The key is to train hard, train smart, and be consistent for building triceps mass.

Frequently Asked Questions

Here are answers to common questions about training triceps.

Q: How often should I train my triceps?

A: Most people train triceps 2-3 times a week. Give your muscles at least one rest day between triceps workouts. For example, train them on Monday and Thursday. If you do a lot of other pressing exercises (like bench press), your triceps get worked then too. Make sure you do not overtrain them.

Q: Can I train triceps every day?

A: No, training triceps every day is not a good idea for most people. Muscles need time to rest and repair after a workout. This is how they grow stronger and bigger. Training them daily can lead to overtraining, fatigue, and injury. Rest days are just as important as workout days.

Q: What are the Best triceps exercises for mass?

A: The best triceps exercises for building triceps mass often include:
* Close-Grip Bench Press
* Weighted Triceps Dips (parallel bars)
* Lying Triceps Extensions (Skullcrushers) with barbell or dumbbells
* Heavy Triceps Pushdown (bar or rope)
* Overhead Triceps Extension (dumbbell or cable) – especially for the long head.
A mix of these heavy compound moves and focused isolation work is best.

Q: How do I make my triceps look bigger?

A: To make your triceps look bigger, focus on building triceps mass. This involves:
* Doing challenging workouts with enough weight and good form.
* Using progressive overload (getting stronger over time).
* Eating enough protein and total calories.
* Getting enough rest and sleep.
* Including exercises that hit all three heads, especially long head triceps exercises.

Q: Do Bodyweight triceps exercises build muscle?

A: Yes, bodyweight triceps exercises like triceps dips and close-grip push-ups can definitely build muscle. For beginners, they provide enough challenge. As you get stronger, you can make them harder by doing more reps, slowing down the movement, or adding weight (like wearing a backpack for dips). They are a great way to start or train without equipment.

Q: Are Overhead triceps extension good for the long head?

A: Yes, overhead triceps extension exercises are excellent for targeting the long head triceps exercises. When your arm is overhead, the long head is stretched more. This stretch can help activate its muscle fibers more effectively. Include overhead dumbbell extensions or cable overhead extensions in your routine.

Q: What is the difference between Triceps pushdown with a bar and a rope?

A: Both are types of Triceps pushdown. The main difference is the handle and movement.
* Bar Pushdown: Uses a straight or V-bar. Your grip is fixed. Works the lateral and medial heads well.
* Rope Pushdown: Uses a rope handle. At the bottom of the move, you can pull the ends of the rope apart slightly. This allows for a greater range of motion and a harder squeeze. Many feel this gives a better contraction in the triceps. It can hit the lateral and medial heads effectively, with some saying it feels better on the wrists.

Both are good cable triceps exercises. Try both to see which one you like more.

Conclusion

Exercising your triceps right is simple when you know how. Focus on proper form. Use different exercises like bodyweight triceps exercises, dumbbell triceps exercises, and cable triceps exercises. Make sure to include moves like triceps pushdown, overhead triceps extension, and triceps dips. Don’t forget long head triceps exercises to work all parts of the muscle. Plan your triceps workout smart. Lift enough weight for building triceps mass. Eat well. Rest well. Do this consistently. You will see good progress in your triceps strength and size. Keep working hard.