The Ultimate Full Triceps Workout: Build Bigger, Stronger Arms

When it comes to upper body training, most people focus heavily on the biceps. But if you want truly impressive arms, the triceps—which make up about two-thirds of your upper arm—deserve just as much, if not more, attention. A complete triceps workout targets all three heads: the long, lateral, and medial.

Below is a full triceps workout routine that combines bodyweight, cable, and free weight triceps exercises to maximize size, strength, and definition.

---

Warm-Up: Prime Your Elbows and Triceps

Before hitting heavy reps, loosen up the elbows and activate your triceps:

• Arm circles – 2 sets of 20 reps

• Band triceps pushdowns – 2 sets of 15-20 reps

---

Workout Plan: Complete Triceps Development

1. Close-Grip Bench Press (Mass Builder)

This compound move targets the triceps while engaging the chest and shoulders.

• Sets/Reps: 4 sets of 6–10 reps

• Tip: Keep elbows tucked in to maximize triceps activation.

2. Overhead Triceps Extension (Long Head Focus)

Perfect for stretching and isolating the long head of the triceps.

• Equipment: Dumbbell or EZ-bar

• Sets/Reps: 3 sets of 10–12 reps

• Tip: Perform standing or seated—keep elbows stable.

3. Cable Triceps Pushdown (Lateral Head Isolation)

A staple in any cable workout for triceps.

• Attachment: Straight bar or rope

• Sets/Reps: 3–4 sets of 12–15 reps

• Tip: Squeeze hard at the bottom of the movement.

4. Skull Crushers / Lying Triceps Extensions (Full-Length Contraction)

This exercise allows for a deep stretch and full contraction.

• Sets/Reps: 3 sets of 8–12 reps

• Tip: Lower the bar behind your head, not just to the forehead, for better range.

5. Triceps Dips (Bodyweight or Weighted)

A powerful finisher that engages all three heads.

• Sets/Reps: 3 sets to failure

• Tip: Lean slightly forward to increase triceps tension, and add weight for progressive overload.

---

Optional Superset Finisher (Burnout)

Rope Overhead Cable Extensions
superset with
Cable Triceps Kickbacks

• Reps: 15+ reps each, no rest between

• Sets: 2–3 rounds

---

Triceps Training Tips

• Train triceps 2x per week for optimal growth.

• Vary angles and grips to hit all heads of the triceps.

• Allow 48 hours of rest between heavy triceps sessions.

---

Conclusion

A complete triceps workout isn’t just about hammering pushdowns. It’s about targeting all three heads of the muscle using a strategic mix of compound lifts, isolation moves, and cable exercises. Stick with this routine for 6–8 weeks, gradually increase your weights, and watch your arms grow stronger and more defined.

Whether your goal is strength, hypertrophy, or tone, this triceps workout plan can help you get there—one press, extension, and pushdown at a time.