The Best Compound Tricep Workouts to Build Mass and Strength

When it comes to building bigger arms, most people obsess over biceps. But if you really want that impressive arm size and definition, it’s time to give your triceps the attention they deserve. After all, your triceps make up nearly two-thirds of your upper arm. While isolation movements like pushdowns and kickbacks have their place, focusing on compound tricep exercises is key for gaining real strength and mass.

In this article, we’ll break down the best compound exercises for triceps, why compound movements are more effective than you might think, and how to structure them into your workout routine.

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What Are Compound Tricep Exercises?

Compound exercises are movements that work multiple muscle groups and joints at the same time. While many people associate compound lifts with chest or back workouts, compound movements for triceps are some of the most powerful ways to build muscle and functional strength.

Unlike isolation moves, compound triceps exercises recruit the chest, shoulders, and even the core—while still hitting the triceps hard. This not only leads to better strength carryover but also saves time in the gym.

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Benefits of Compound Movements for Triceps

Here’s why you should incorporate more compound triceps exercises into your training:

• Greater Load = Greater Growth: Compound lifts allow you to push heavier weights, creating more mechanical tension for muscle growth.

• More Muscle Recruitment: Engages secondary muscles like the chest and deltoids, enhancing overall upper body strength.

• Improved Athletic Performance: Many compound tricep movements mimic real-life or sport-specific pushing patterns.

• Time-Efficient: Instead of isolating every small muscle, you hit multiple groups at once.

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Best Compound Tricep Exercises

Let’s dive into the top compound movements that specifically target the triceps while delivering full upper-body engagement.

1. Close-Grip Bench Press

This classic powerlifting move is a triceps builder. Narrowing your grip places more emphasis on the triceps compared to a traditional bench press.

• How to do it: Use a grip slightly narrower than shoulder-width. Lower the bar slowly to your lower chest, then press up while keeping your elbows tucked.

• Why it works: It allows you to load the triceps with heavy weight, promoting strength and size gains.

2. Dips (Weighted or Bodyweight)

Triceps dips are a bodyweight staple that can be modified with added resistance as you progress.

• How to do it: Use parallel bars. Lower yourself by bending at the elbows, then push back up. Keep your torso upright to emphasize the triceps over the chest.

• Pro tip: Add a dip belt once bodyweight dips become easy.

3. Overhead Shoulder Press (Barbell or Dumbbell)

While primarily a shoulder movement, the overhead press heavily involves the triceps in the lockout phase.

• How to do it: Start with weights at shoulder level and press them straight overhead. Fully extend your arms to activate the triceps.

• Why it’s effective: Triceps have to work hard to stabilize and lock out the press.

4. Diamond Push-Ups

An underrated but powerful compound tricep movement using just your bodyweight.

• How to do it: Form a diamond shape with your hands under your chest. Lower and push up while keeping elbows close to your body.

• Where it fits: Ideal as a burnout set or for home workouts without equipment.

5. Landmine Press

This hybrid movement trains triceps while being easier on the shoulders.

• How to do it: Anchor one end of a barbell, hold the other in both hands, and press upward in an arc motion.

• Bonus: Excellent for improving stability and control.

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Compound vs. Isolation: What’s Better for Triceps?

Isolation exercises like rope pushdowns or skull crushers zero in on the triceps—but they can’t match the muscle-building potential of heavy compound lifts. That said, both have their place.

• Use compound exercises to build a solid foundation of strength and size.

• Finish with isolation to maximize hypertrophy and pump.

A balanced routine might look like this:

• Close-Grip Bench Press – 4 sets of 6–8

• Dips – 3 sets to failure

• Overhead Press – 4 sets of 8–10

• Rope Pushdowns – 3 sets of 12–15 (optional finisher)

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Final Thoughts: Train Smart, Go Compound

If your arm day consists of endless cable pushdowns and dumbbell kickbacks, it’s time for a reset. Integrating compound tricep workouts will lead to faster gains, better strength, and a more functional physique. Whether you’re training for size, performance, or aesthetics, the best compound tricep exercises should form the backbone of your program.

So grab that barbell, crank out some dips, and let your triceps do the heavy lifting.