The triceps may not have the same cultural cache as their cousins on the other side of the humerus, but in the strength world, they’re just as important—if not more so! Whether you’re a bodybuilder or just someone looking to get stronger in your presses, it’s worth your time to add some size to the back of your arms.
You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I’ve done the work for you here with six straightforward and effective triceps workouts.
Each is a bit different from the others based on your training experience and goals. Each one includes movements from the large family of triceps exercises—close-grip bench presses and dips, skullcrushers, press-downs, overhead extensions, and kick-backs—that focus on one or more of the three heads (lateral, long, and medial). Of course, you can’t isolate a particular head, but you can shift the focus to some degree with changes in hand and body position.
Pick a routine you like, try it for 4-8 weeks wherever it makes sense in your split, then go back to your regular workout or try another from the list.
“But don’t forget that you need more than just a great triceps workout to build serious arms! Check out the Muscle-Building Workout Plans in BodyFit to get a total-body program that puts the principles of these workouts into action. The plans are created by professionals and offer detailed training and nutritional assistance for any lifter looking to add overall muscle mass and strength”.
If your goal is to build sleeve-splitting arms, you can’t overlook your triceps. Most people make the mistake of going too hard on their biceps but skip training their triceps. Your arm development can never be complete without some ripped triceps.
Your triceps have three heads; long, lateral, and medial. You need to be training them from all the angles to ensure an overall development. A combination of isolation and compound exercises is the most effective way of building horseshoe triceps.
Building ripped triceps requires targeting all three heads of the muscle: the long head, the medial head, and the lateral head. Here are five effective exercises that hit all these areas:
1. Cable Pushdowns – 3 Sets 15 Reps
Cables are a great way to maintain a constant tension on your target muscle throughout the movement. While using the cables, you have the same amount of tension on your triceps at the top of the movement as you have on the bottom.
Stand at an arm’s length from the pulley machine. Attach a straight bar to the pulley and grab it with an overhand grip with your thumbs over the bar. Keep your elbows pinned to your side and hold and squeeze your triceps at the bottom of the movement.
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2. Skull Crushers – 3 Sets 12 Reps
Skull crushers are an incredibly effective exercise when it comes to building ripped triceps. This exercise is also known as head smackers. Skull crushers train the long head of your triceps. The long head is also the hardest part to develop as only a few exercise can target it optimally.
You can use a straight bar or an EZ bar for this exercise. Make sure you have a complete range of motion while performing this exercise. Keep your elbows fixed at a single position, hold and squeeze your triceps at the top of the movement.
3. Smith Machine Close Grip Bench Press – 3 Sets 12 Reps
Smith machine close grip bench press works on the medial and lateral heads of your triceps. Using a Smith machine adds tension to your triceps while performing this exercise. Performing exercises with a complete range of motion are the secret to building horseshoe triceps.
Keep your elbows pinned to your sides throughout the movement. If you don’t have an access to a smith machine in your gym, you can perform the close grip bench press on a flat bench.
4. Cable Overhead Rope Tricep Press – 3 Sets 15 Reps
Ropes can target your triceps from a completely new angle. Overhead presses train the long head of your triceps. Keep your elbows pinned to the side of your head throughout the movement.
Keep the ropes together at the bottom of the movement, spread them out at the top and squeeze your triceps. Make sure you’re not using momentum while performing this exercise. Use moderate weights so you can handle and keep your reps slow and deliberate.
5. Dips – 3 Sets 15 Reps
By this point, your triceps will be completely exhausted. Dips can be a complete triceps buster and are a great exercise if you want shredded triceps. You can perform this exercise on parallel dip bars or on a flat bench.
If bodyweight version of this exercise is too easy for you, you can add extra resistance by using weights. Follow an explosive motion while performing this exercise. Hold and squeeze your triceps at the top of the movement.
Additional Five exercises for ripped triceps
- Close Grip Bench Press: This compound exercise is excellent for building triceps mass and strength while also engaging the chest and shoulders. By using a narrower grip than a traditional bench press, you increase the emphasis on the triceps, particularly the lateral and medial heads.
- How to: Lie flat on a bench, gripping a barbell with an overhand grip, hands about shoulder-width apart. Lower the bar slowly to your lower chest, keeping your elbows tucked close to your body. Press the bar back up to the starting position, focusing on engaging your triceps.
- Overhead Triceps Extension: This exercise effectively targets the long head of the triceps, which is often underdeveloped. You can perform this exercise with a dumbbell or EZ bar, either seated or standing.
- How to: Stand or sit on a bench, holding a dumbbell or barbell with both hands, hands in a neutral or overhand grip. Raise the weight overhead, keeping your elbows close to your head and pointing forward. Lower the weight behind your head by bending at the elbows, keeping your upper arms stationary. Extend your arms back to the starting position, squeezing your triceps at the top.
- Triceps Dips: This bodyweight exercise is a classic for building bigger triceps and improving overall upper-body strength. Dips primarily work the lateral tricep head.
- How to: Use parallel bars or the edge of a bench/chair. Lower yourself by bending at the elbows, keeping your torso upright and elbows tucked close to your sides. Push back up until your elbows are fully extended, engaging your triceps. Add weight with a dip belt or by placing a dumbbell between your feet if bodyweight dips become too easy.
- Skullcrushers (Lying Triceps Extensions): This exercise is known to target the long and lateral heads of the triceps effectively. Skull crushers allow for a large range of motion, placing the tricep in a lengthened position for a more targeted contraction.
- How to: Lie flat on a bench, holding an EZ bar or dumbbells with a narrow, overhand grip above your chest. Lower the bar or dumbbells toward your forehead by bending at the elbows, keeping your upper arms stationary. Extend your arms back to the starting position, contracting the triceps.
- Triceps Pushdowns (Cable Rope or Straight Bar): A staple for isolating the lateral and medial heads of the triceps. The rope variation can be particularly effective due to the ability to add a ‘flick’ at the bottom of the movement, increasing tricep activation and range of motion.
- How to: Stand facing a cable machine with a rope or straight bar attachment on a high pulley. Grip the attachment with both hands, elbows bent at a 90-degree angle, and upper arms close to your torso. Push the attachment down until your arms are fully extended, focusing on contracting your triceps. Slowly return to the starting position.
More About Best Exercises For Massive, Thick, And Shredded Triceps Training Contents
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