Tricep Workout Program: Build Bigger Arms (Complete Guide)

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Your Complete Guide to Tricep Workouts

When it comes to arm day, biceps tend to get all the attention. But what many people don’t realize is that the triceps actually make up about two-thirds of your upper arm! That means if you’re chasing bigger arms, or just want to improve your overall upper body strength, you need a solid tricep workout program.

Strong triceps aren’t just about aesthetics, either. They play a crucial role in pressing movements, which are essential for many exercises and athletic endeavors. Think about pushing a door open, doing a push-up, or throwing a ball – all of these rely on strong triceps.

This guide provides a comprehensive approach to triceps training, covering everything from anatomy to exercise selection and workout programming. We’ll break down exercises that target all three heads of the triceps muscle, helping you maximize muscle growth and strength. We’ll also cover essential concepts like progressive overload, range of motion, and proper form, so you can get the most out of every rep.

Triceps Brachii Muscle Anatomy

To get the most out of your tricep workout program, it’s helpful to know a little about the anatomy of the triceps brachii. The triceps brachii is a three-headed muscle on the back of your upper arm, and it’s responsible for extending your elbow. Each of the three heads has a slightly different origin and function.

Lateral Head

The lateral head is on the outside of your upper arm. It’s most engaged when your arms are close to your body.

Medial Head

The medial head lies deep within the triceps muscle. Exercises that target the medial head may help give you more width in your arms.

Long Head

The long head is the largest of the three, running along the back of the upper arm. It crosses both the shoulder and elbow joints, and it’s involved in both extension and adduction. If you’re looking to add overall size to your triceps, the long head is the one to focus on.

To maximize your tricep workout, make sure you’re taking your muscles through their full range of motion. Exercises like cable tricep pushaways and drag pushdowns fully stretch and contract the long head, which can lead to better gains.

What does the triceps brachii muscle do?

The triceps brachii’s main function is to extend your elbow joint. The long head also helps with shoulder adduction and stabilization.

Why are tricep workouts important?

You might be wondering if tricep workouts are worth your time. Here’s a quick look at the benefits:

  • Enhancing Upper Body Strength: Strong triceps help you with exercises like bench presses, overhead presses, and even push-ups. If you want to get better at pressing movements, tricep workouts are essential.
  • Improving Arm Aesthetics: While biceps get all the attention, well-developed triceps give your arms size and definition. They make a huge difference in the overall look of your arms.
  • Injury Prevention: Strong triceps help stabilize your elbow joints, which can reduce your risk of injuries when you’re working out or just going about your day.
  • Functional Benefits: From pushing open a heavy door to lifting objects, strong triceps make everyday tasks easier.

How to get bigger triceps: Exercise selection and technique

To get bigger triceps, you’ll have to choose the right exercises and perform them correctly. Here are a few of the basics.

Key principles for triceps growth

  • Progressive overload. To build muscle, you have to gradually increase the amount of weight you’re lifting, the number of reps you’re doing, or the number of sets you’re performing.
  • Proper form. Using the correct form for each exercise will ensure that you’re working the right muscles and that you’re not at risk of injury.
  • Full range of motion. To recruit as many muscle fibers as possible, be sure to use a full range of motion.
  • Mind-muscle connection. Focus on contracting your triceps with each rep. This will help you to activate the muscles and build them up over time.

Triceps exercises for the long head

The long head is one of the three heads that make up the triceps muscle. Here are some exercises to target it:

  • Lying triceps extension. Lie on a bench with a barbell or dumbbells. Extend your arms straight up, and then lower the weight toward your forehead. Concentrate on stretching the long head of the triceps. The lying triceps extension, especially when performed with an EZ curl bar, is a great exercise.
  • Overhead triceps extension. Stand or sit with a dumbbell or cable attachment. Extend your arms overhead, and then lower the weight behind your head. Focus on the stretch you feel in the long head.
  • Drag pushdown. Use a cable machine to drag the weight down, keeping your elbows close to your body. Feel the contraction in the long head.

Triceps exercises for the medial head

  • Triceps pushdown. Use a cable machine with a rope or bar attachment. Push the weight down, keeping your elbows close to your body.
  • Diamond push-up. Perform push-ups with your hands close together, forming a diamond shape under your chest. This emphasizes the triceps.

THE BEST TRICEPS WORKOUT PROGRAM: A SAMPLE ROUTINE

Ready to build bigger, stronger triceps? Here’s a sample routine to get you started.

Workout Structure

  1. Warm-up (5-10 minutes): Kick things off with some light cardio, like jogging in place or jumping jacks, followed by dynamic stretching to get your muscles prepped for the work ahead.
  2. Compound Exercises (2-3 sets): These are your big hitters, working multiple muscle groups at once while giving your triceps a good workout.
  3. Isolation Exercises (3-4 sets): Now it’s time to zero in on those triceps with exercises that target the muscle directly.
  4. Cool-down (5-10 minutes): Wind down with static stretching, holding each stretch for 20-30 seconds, to improve flexibility and reduce any post-workout muscle soreness.

Sample Triceps Workout Routine

  1. Close-Grip Bench Press: 3 sets of 8-12 reps: This is a variation of the classic bench press, but with a narrower grip to really fire up those triceps during the pressing motion.
  2. Overhead Dumbbell Extension: 3 sets of 10-15 reps: This exercise targets the long head of the triceps, giving you a fuller, more well-rounded look. Make sure you’re using a full range of motion for maximum benefit.
  3. Triceps Pushdown (Rope Attachment): 3 sets of 12-15 reps: Using a rope attachment on a cable machine lets you really isolate the triceps. Focus on squeezing the muscle hard at the bottom of each rep.
  4. Lying Triceps Extension (EZ-Bar): 3 sets of 10-15 reps: The EZ-bar is a comfortable and effective way to hit the triceps with a barbell. Keep your elbows tucked in close to your body as you lower the weight towards your forehead.
  5. Diamond Push-Ups: 3 sets to failure: These are tough, but they’re an awesome bodyweight exercise that really hammers the medial head of the triceps. Form a diamond shape with your hands under your chest and push up, keeping your elbows close to your body.

Progression and Variation

Don’t just stick to the same routine week after week! Here’s how to keep making progress:

  • Increase Weight: As you get stronger, gradually bump up the weight you’re lifting to keep challenging your muscles.
  • Adjust Reps and Sets: Play around with the number of reps and sets you’re doing to target different aspects of muscle growth and strength. For example, lower reps with heavier weight for strength, and higher reps with lighter weight for muscle endurance.
  • Change Exercises: Swap out exercises every few weeks to keep your muscles guessing and prevent plateaus. There are tons of triceps exercises out there, so experiment and find what works best for you.
  • Rest and Recovery: This is just as important as the workout itself! Make sure you’re getting enough sleep and giving your muscles adequate rest between workouts (at least 48 hours) to allow them to recover and rebuild.

Advanced triceps training techniques

Once you’ve mastered the basics, it’s time to kick your triceps workouts up a notch. Here are a few techniques to help you break through plateaus and maximize your gains.

Progressive overload strategies

Progressive overload is all about gradually increasing the stress on your muscles over time. Here are a few ways to do it:

  • Increasing weight: This is the most obvious method, but make sure you maintain good form. It’s better to lift a little lighter with perfect form than to heave a heavier weight with bad form.
  • Increasing reps: Once you can comfortably perform the prescribed number of reps, push yourself to do a few more. This helps build endurance and encourages muscle growth.
  • Increasing sets: Adding sets increases the overall volume of your workout, which can lead to greater muscle growth.
  • Reducing rest time: Shortening your rest periods between sets increases the intensity of your workout and can also improve your cardiovascular fitness.

Utilizing different training styles

Variety is the spice of life, and it’s also key to keeping your muscles guessing and growing. Here are a few training styles to incorporate into your triceps workouts:

  • Drop sets: Perform an exercise to failure, then immediately reduce the weight and continue for more reps. This is a great way to exhaust your muscles and stimulate growth.
  • Supersets: Perform two exercises back-to-back with no rest in between. This is a time-efficient way to increase the intensity of your workout. Try pairing a triceps exercise with a biceps exercise for a killer arm workout.
  • Eccentric training: Focus on the lowering (eccentric) phase of the exercise, as this can stimulate more muscle growth. Control the weight as you lower it, and take a few seconds to complete the movement.

Addressing strength curves

Different exercises emphasize different parts of the strength curve. For example, some exercises are easier at the beginning of the movement, while others are harder at the end. Consider the “rocking triceps pushdown” for a different take on the standard pushdown.

The BEST Dumbbell Triceps Workout

Ready to build some serious tricep strength? Here’s a dumbbell routine designed to target your triceps from every angle. Remember to warm up before you start and cool down afterward!

  1. Dumbbell Upright Dip (Strength): Adding dumbbells to dips cranks up the resistance, making this a fantastic strength builder. Focus on controlled movements and squeezing those triceps at the top.
  2. Dumbbell JM Press (Power): This hybrid move is a beast! It combines a close-grip bench press with a triceps extension. It’s all about explosive power, so go for a weight that challenges you but allows you to maintain good form.
  3. Lying Dumbbell Tricep Extension (Hypertrophy): You can’t go wrong with this classic. Lie on your back, hold a dumbbell in each hand, and extend your arms straight up. Lower the dumbbells towards your forehead, keeping your elbows tucked in. Feel the burn!
  4. Floor Dip Into Close Grip Dumbbell Pushup (Metabolic): Get ready to feel the heat! This combo exercise is designed to torch calories and create metabolic stress. Do a floor dip, then immediately transition into a close-grip dumbbell pushup. Repeat!
  5. Overhead Extension Thruster (Total Body): This dynamic movement engages your whole body while hammering your triceps. It combines an overhead extension with a squat thruster, making it a great way to build strength and burn calories.

Remember to adjust the weight and reps to match your fitness level. Listen to your body, and don’t be afraid to take breaks when you need them. Happy lifting!

The Bottom Line

If you want to build bigger, stronger arms and increase your upper-body strength, don’t skip the triceps work. Understanding the anatomy of the triceps muscles and using proper training techniques are essential if you want to see the best results.

The most important things to remember when building your triceps are consistency, progressive overload, and making sure you have good form. Stick with your program, gradually increase the weight or resistance, and focus on performing each exercise correctly and safely.