Tricep Workouts & Exercises to Make Your Upper Arms Look Awesome! 

Why is it that the Triceps are neglected & overlooked when compared to their opposite, the biceps? Although the biceps are a flashy muscle, the Tricep muscle contributes most to upper arm size...and shape. Infact, for the ladies, working the triceps can be an instant way to get those nice toned arms.

The triceps need a significant amount of attention, from a variety of exercises from different angles, in order to achieve the full shape and definition that can dramatically enhance upper arm appearance.

Being a muscle that contributes so heavily to explosive pushing movements, having strong triceps can be beneficial to almost any full contact sport such as martial arts, wrestling, boxing, etc. And they complement the biceps very well, not only in terms of looks but also by creating greater blood blow and nutrient uptake in the entire region.

Keep in mind that you should only specialize on the Triceps after you've reached a certain strength level in the major upper body compound exercises and only after you've been training consistently for quite some time...

Quick Tip: The best approach to training your Triceps is to include them in a well-structured, total body workout program that scientifically plans all of these things for you: 1) volume, 2) intensity, 3) frequency, 4) progression, 5) exercise selection, 6) periodization & MUCH more...

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)

Here's an outline of the rest of this page:

1) Introduction of the Tricep muscle group
2) Triceps exercises
3) Quick training tips
4) Sample Tricep workout

Introduction & Basic Anatomy

Known as the Triceps Brachii, this large upper arm muscle has 3 heads known as the lateral, medial and long. Even though the lateral head gets a lot of attention for its "horseshoe" shape, the long head is actually where most of the bulk comes from. In addition, a well-developed medial head can contribute to added definition and detail.

The main function of the Tricep is extension of the elbow, or helping you straighten out your arm. The other function, which its shares with the latissimus dorsi, is adduction, or to bring the arm down towards the body. By knowing the different heads and the main functions of the muscle, a better choice of the best triceps exercises can be made to design an effective routine.

Tricep Exercises

Bar Dips

- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.

 French Press

- Lie on back.
- Hold barbell in hands as shown.
- Bend elbows, lowering barbell toward forehead.
- Straighten elbows and repeat.

Pulley Flex

- Stand in front of pulley.
- Grab rope, bar, or other attachment, palms down as shown.
- Straighten elbows, keeping elbows close to sides.
- Return to start position and repeat

Overhead Extension

- Stand with feet hip distance apart.
- Begin with weight straight overhead in both hands.
- Lower weight to center of upper back.
- Keep elbows close to ears and pointed up.
- Straighten and repeat

Pulley Pushdown

- Stand in front of pulley.
- Grasp handle with both hands.
- Begin with handle up to chin, elbows out to sides.
- Push down, straightening arms.
- Raise and repeat


- Stand with barbell in hands overhead.
- Bend elbows, lowering bar behind head.
-Straighten elbows.
- Lower and repeat

Triceps Kickback

- Stand, leaning over chair or table, arm back, elbow bent, as shown.
- Hold weight in hand.
- Straighten elbow through available range.
- Return to start position

Pulley Extension

- Attach pulley to secure object.
Grasp handle, thumb up, elbow bent, as shown.
Straighten elbow.
Return to starting position.

See More Triceps Exercises, Videos & Training Tutorials

Quick Training Tips

  • Perform cable pressdown variations with the straight-bar, V-bar and the rope to to get a variety of different stimulus, and focus on getting the maximum squeeze at the bottom of each rep. Try to keep your elbows fixed & stationary through the entire move.
  • With pressdowns, the straight bar slightly emphasizes the long inner head more while the rope attachment hits the outer head a little better for the horseshoe look. Maintain proper posture through the exercise by not swaying or hunching your back.
  • Try using the Ez-bar attachment for pressdowns, essentially doing a "reverse" pressdown so your palms are facing up instead of down. This will really allow you to feel a strong contraction in your triceps.
  • For maximum long head development, french presses done standing, seated or lying(skullcrushers) are extremely effective. The further back you position your elbows to be near your head or behind it, the less strain you'll feel on your elbows.
  • For french presses, prevent your elbows from jetting out too much laterally...keep them tucked in. Increase the difficulty by doing them on a decline bench. On the other hand, performing them on an incline bench will allow you to use more weight
  • Overhead dumbbell extensions are a great way to feel a deep stretch in your triceps. Try the one-arm dumbbell extension also, where you'll have to raise the weight laterally instead of straight back. A cable & rope apparatus can also be used with overhead extensions for additional variations.
  • Parallel bar dips deserve a role in every tricep building routine because they are a multi-joint movement that effectively work the whole tricep region. Grasp the bars at shoulder-width and maintain an Upright Posture...don't lean forward, otherwise the emphasis goes to the chest.
  • Dips are great for high-rep training and to get an incredible pump in the triceps, but by using a weight belt, they can easily be used for low rep ranges as well. Prepare to add mass with heavier loads!
  • Next to dips, close-grip bench presses are another great compound exercise for the triceps. There's no need to grasp the bar any closer than shoulder-width, as long as you keep your elbows tucked in. Try these on a decline bench to reduce stress on the shoulder joint.

Sample Tricep Workout

As we mentioned on the top of this page, its better to train your Triceps with a well-structured, total body workout program...

But, if you feel that you've been training long enough and have decent strength in the major upper body compound lifts, then you can try the sample Triceps workout below to further specialize on that area:

Lying French Press(SkullCrushers): after warming up, 2-3 sets of 8-10 reps
Rope Pressdown: 2-3 sets of 10-12 reps
Bar Dips: 2-3 sets of 12-15 reps

Depending on your full weekly routine and how your train your upper body, this Tricep workout can be done once a week and no more than twice. Rest times should be between 90-120 seconds between sets if you want to get the most growth.

 Discover the Secrets to Developing a Perfectly Balanced, Ripped Physique (95% of Gym Rats Have No Clue About This)


Upper: Abs | ArmsBack | Chest | Shoulders | Forearms | Biceps | Triceps | Lats | Full Upper
Lower: Quadriceps | Hamstring | Glutes | Calves | Full Lower