The Complete Triceps Workout: Build Strength, Size, and Definition

If your arms aren’t growing the way you want despite countless curls, the issue may not be your biceps—it’s likely your triceps. The triceps make up roughly two-thirds of your upper arm mass, and to develop truly strong, well-defined arms, you need a full triceps workout that hits all three heads: the long head, lateral head, and medial head.

Here’s a complete triceps workout plan that combines proven compound and isolation exercises, ideal for both strength and hypertrophy.

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Why Training All Three Triceps Heads Matters

Each of the three triceps heads plays a unique role in arm movement and stability. A balanced triceps routine targets:

• Long head: adds mass to the upper arm; best activated with overhead movements.

• Lateral head: creates that horseshoe shape; responds well to heavier pressing.

• Medial head: supports elbow stability and gets activated during all pressing, especially at lockout.

Neglecting any of these will not only slow your progress—it can also increase your risk of joint pain and imbalances.

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Full Triceps Workout (3x/week for optimal growth)

Warm-Up (5–10 mins)

• Arm circles, band pushdowns, light rope extensions – 2 sets of 15–20

1. Close-Grip Bench Press
4 sets x 6–8 reps
Heavy compound movement that allows progressive overload while targeting the lateral and medial heads.

2. Overhead Dumbbell Triceps Extension
3 sets x 10–12 reps
Stretches and fully engages the long head. Use one or two hands depending on comfort.

3. Triceps Rope Pushdown
3 sets x 12–15 reps
Control each rep, especially the eccentric. Focus on locking out fully and separating the rope at the bottom.

4. Skull Crushers (EZ Bar or Dumbbells)
3 sets x 8–10 reps
A staple in any complete triceps workout, this hits all three heads and builds size fast—just keep your elbows stable.

5. Bench Dips or Parallel Bar Dips
3 sets to failure
Bodyweight finisher that builds endurance and hits the entire triceps complex.

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Training Tips That Make a Difference

• Don’t swing: Isolate the triceps by minimizing shoulder and chest involvement.

• Keep elbows tight: Especially on extensions and pushdowns.

• Control > Weight: Use weights you can move through full range without joint strain.

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My Personal Insight

I remember the first time I hit a plateau in my upper body strength. I had been over-prioritizing my biceps, assuming that was the key to bigger arms. A mentor at my local gym pointed out my lack of triceps isolation work. I started incorporating overhead extensions and close-grip bench press regularly, and the difference was visible within weeks—both in strength and aesthetics.

That taught me a valuable lesson: balance and structure matter. The best arm growth comes not from random sets but from a smart full triceps workout that hits all angles with intention.

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Final Thoughts

Strong triceps don’t just look good—they power up your bench press, support your shoulders, and bring functional strength to daily tasks. This complete triceps workout provides a well-rounded foundation whether you're training for strength, size, or definition. Stick to it, track your progress, and you'll start seeing real changes in both performance and physique.