Tricep workout routine is key to stronger arms. Your triceps make up two-thirds of your upper arm. Training them boosts arm strength.It also helps you lift heavier weights. A good tricep routine builds a balanced physique. It’s essential for both strength and aesthetics.
A targeted tricep workout strengthens your arms. It also improves pushing movements. Think bench presses and overhead lifts. Focus on different parts of the triceps. This leads to more complete muscle development.
Why Tricep Workouts Matter
- Triceps make up two-thirds of your upper arm
- They’re key for overall arm strength.
- Focusing on them helps build arm size.
- They’re key for overall arm strength.
- Triceps power pushing movements
- Strong triceps improve your bench press and overhead press.
- They’re crucial for pushing heavier weights.
- Strong triceps improve your bench press and overhead press.
- Triceps contribute to arm aesthetics
- Defined triceps help create that “horseshoe” shape.
- They balance out the look of your arms.
- Defined triceps help create that “horseshoe” shape.
- Neglecting tricep training leads to imbalances
- Only training your biceps leads to uneven arm development.
- A balanced routine should target both biceps and triceps.
- Only training your biceps leads to uneven arm development.
Top Tricep Exercises You Should Try
Close-Grip Bench Press
- Targets: Triceps, chest, and shoulders
- Instructions: Keep your hands closer than shoulder-width apart on the bar.
Tricep Kickbacks
- Targets: Lateral head of the triceps
- Instructions: Use a dumbbell and keep your upper arm parallel to the floor.
Diamond Push-ups
- Targets: Triceps
- Instructions: A bodyweight exercise. Place your hands close together to form a diamond shape.
Single-Arm Tricep Extensions
- Targets: Long head of the triceps
- Instructions: Perform with a dumbbell or cable machine, one arm at a time.
Overhead Tricep Press
- Targets: Long head of the triceps
- Instructions: Hold a dumbbell or barbell overhead. Keep your elbows steady and extend your arms up.
Building Your Tricep Workout Routine
A solid tricep workout targets all three heads. Combine compound and isolation exercises. This routine builds strength, size, and definition.
| Exercise Combination | Sets | Reps | Rest | Benefits |
|---|---|---|---|---|
| Close-Grip Bench Press + Tricep Kickbacks | 3-4 | 8-12 (close-grip) + 12-15 (kickbacks) | 60-90 seconds | Builds tricep size and pushing power |
| Diamond Push-ups + Single-Arm Tricep Extensions | 3 | To failure (diamond push-ups) + 10-12 (extensions) | 60 seconds | Increases tricep definition and strength |
| Overhead Tricep Press + Tricep Dips (Bench Version) | 3 | 10-12 (press) + 10-12 (dips) | 60-90 seconds | Targets long head and improves overall arm endurance |
A good tricep workout routine is key for stronger arms. Focus on different exercises for balanced development. Stick to it, and you’ll see noticeable results.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
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