When it comes to building bigger, stronger arms, focusing on your triceps workout is essential. Many people mistakenly spend most of their time training their biceps, but in reality, the triceps make up a larger portion of your upper arm’s size.
A well-designed triceps workout can not only improve your arm aesthetics but also boost your performance in pressing exercises like bench presses and push-ups. In this article, we will explore everything you need to know about creating the best triceps workout routine, whether you train at home or in the gym.
You may also like: Sam Sulek Workout: Routine, Secrets, and Scientific Breakdown
What are Triceps?
The triceps brachii, commonly known as the triceps, is a large muscle located at the back of the upper arm. It plays a key role in various upper-body movements, especially those that involve elbow extension and shoulder stabilization.
Understanding the anatomy and functions of the triceps is crucial when designing an effective triceps workout, whether you’re training at the gym or following a triceps workout at home.
Anatomy of the Triceps Muscle
The triceps is a three-headed muscle, hence the name “triceps” — derived from the Latin words “tri” (three) and “ceps” (heads). These three heads are responsible for the various movements that extend the elbow and stabilize the shoulder. Each head is located in different regions of the upper arm, and all three work together to allow for smooth and efficient arm extension.
- Long Head: The longest of the three heads, the long head originates from the scapula (shoulder blade) and runs along the back of the arm. This head is primarily responsible for shoulder stabilization and plays a key role in chest and triceps workouts, as well as shoulders and triceps workouts.
- Lateral Head: Located on the outer side of the arm, this head is involved in all movements of the arm, especially those requiring forceful extension.
- Medial Head: Found underneath the other two heads, the medial head is the most responsible for generating force during elbow extension, making it critical for pressing movements.
Functions of the Triceps
The primary function of the triceps muscle is elbow extension, which allows the arm to straighten already mentioned in the above section. This is why exercises like triceps workout with dumbbells, triceps workout at home, and triceps workout gym are so effective — they target these muscles, helping you extend your arm more forcefully and with greater control.
- Elbow Extension: When you perform exercises such as a triceps workout dumbbell or a biceps triceps workout, the triceps engage to straighten your arm from a flexed position. This action is crucial in everyday activities such as pushing objects or performing movements in sports and physical tasks.
- Shoulder Stabilization: The long head of the triceps assists in stabilizing the shoulder joint during overhead movements like overhead presses and tricep dips. In exercises such as chest shoulders and triceps workout, this stabilization is critical for maintaining joint health and preventing injury.
Best Triceps Workout Exercises (with Dumbbells, Cables, and Bodyweight)
An effective triceps workout targets all three heads of the triceps — the long head, lateral head, and medial head — to ensure balanced growth and strength.
Below are some of the best exercises you can include in your routine, with explanations on which triceps head they focus on. Whether you’re following a biceps and triceps workout gym plan or doing a triceps workout at home, these exercises can be modified to fit any environment or fitness level.
1. Triceps Dips
Primary Target: Long Head, Lateral Head
Equipment: Parallel bars, bench (for home workout)
How to Perform:
Triceps dips are one of the most effective compound exercises for the triceps. By lowering and pushing up your body weight, this exercise engages the long head (the largest part of the triceps) the most. If you lean slightly forward during the movement, you’ll also activate the lateral head, making it great for overall triceps development.
Focus Area: The long head is stretched during the downward phase of the dip, while the lateral head contributes to the pressing movement at the top.
2. Close-Grip Bench Press
Primary Target: Long Head, Medial Head
Equipment: Barbell or Dumbbells
How to Perform:
The close-grip bench press involves bringing your hands closer together on the bar, forcing your triceps to take on a greater share of the work during the press. This is an excellent exercise for those looking to develop mass in the long head of the triceps. Additionally, this exercise activates the medial head as it stabilizes the movement during the lift.
Focus Area: The long head gets more attention due to the arm’s positioning, while the medial head helps stabilize and extend the elbows during the press.
3. Triceps Pushdowns
Primary Target: Lateral Head
Equipment: Cable machine
How to Perform:
Triceps pushdowns are a fantastic isolation exercise for the lateral head. By using a cable machine with a rope or bar attachment, you can perform controlled pushdowns to fully activate the triceps. Keep your elbows close to your torso as you push the weight downward.
Focus Area: The lateral head is fully engaged during the pushing motion, while the other two heads assist in elbow extension.
4. Overhead Triceps Extension
Primary Target: Long Head
Equipment: Dumbbell or Cable machine
How to Perform:
The overhead triceps extension is a fantastic exercise for stretching and targeting the long head. By holding a dumbbell with both hands (or using a cable attachment), extend your arms overhead and lower the weight behind your head, then return to the starting position. This exercise provides a deep stretch for the long head while helping with shoulder stabilization.
Focus Area: The long head is the primary muscle activated here, as it is stretched and extended through the full range of motion.
5. Skull Crushers (Lying Triceps Extensions)
Primary Target: Long Head, Medial Head
Equipment: EZ curl bar or Dumbbells
How to Perform:
Skull crushers are an excellent exercise for isolating the triceps. Lying on a bench, extend your arms straight above you with an EZ curl bar or dumbbells. Lower the weight towards your forehead, then push it back up to the starting position. The long head of the triceps is emphasized during this exercise, with the medial head contributing to the extension.
Focus Area: The long head is the primary focus due to the angle of the arms, but the medial head also plays a role in the pressing phase.
6. Dumbbell Kickbacks
Primary Target: Lateral Head, Medial Head
Equipment: Dumbbells
How to Perform:
Dumbbell Kickbacks are a simple yet effective exercise to target the lateral head of the triceps. Hold a dumbbell in one hand, bend forward at the hips, and extend your arm straight back while keeping your upper arm parallel to the floor. Fully extend your arm at the top of the movement to activate the lateral head.
Focus Area: The lateral head is emphasized, while the medial head assists with elbow extension.
7. Diamond Push-Ups
Primary Target: Long Head, Lateral Head
Equipment: Bodyweight
How to Perform:
Diamond push-ups are a variation of the traditional push-up, where your hands are placed closer together in a diamond shape beneath your chest. This hand placement places greater stress on the triceps, especially the long head. Lower your body slowly and push back up for maximum muscle engagement.
Focus Area: The long head of the triceps is stretched and activated, while the lateral head contributes to the pressing motion.
8. Triceps Kickbacks Cables (Advanced)
Primary Target: Long Head
Equipment: Dumbbells
How to Perform:
For those looking for a more advanced version of the traditional kickback, try performing triceps kickbacks with cables while lowering the weight. This exercise works well to isolate the long head of the triceps and provides a controlled contraction at the top of the movement especially if you keep your arm behind your torso.
Focus Area: This exercise primarily targets the long head, helping to shape the outer part of the triceps for a more defined look.
9. Cable Triceps Overhead Extension
Primary Target: Long Head
Equipment: Cable machine
How to Perform:
Standing or seated, grab the cable attachment with both hands and pull the weight overhead. Keeping your elbows close to your head, lower the cable down behind your head, and then extend your arms upward. The long head is activated during this extension, especially as the arms are brought overhead.
Focus Area: The long head is fully stretched during the downward movement and worked during the upward extension.
10. Bodyweight Triceps Dips (Chair Dips)
Primary Target: Lateral Head, Medial Head
Equipment: Chair or bench
How to Perform:
Bodyweight triceps dips (also called chair dips) are a great option for at-home triceps workout at home. Sit on the edge of a bench or chair, place your hands beside you, and lower your body toward the ground by bending your elbows. Press back up to the starting position. These engage the lateral head and medial head, especially when the movement is controlled and performed deeply.
Focus Area: The lateral head and medial head are engaged primarily during the push-up phase.
You may also like: 10 Best Bicep Curl Exercises: 19 Inch Arms
Triceps Workout Routine
Routine 1
- Dumbbell Overhead Triceps Extension — 3 sets x 12 reps
- Dumbbell Triceps Kickbacks — 3 sets x 12 reps
- Dumbbell Close-Grip Floor Press — 3 sets x 10 reps
Routine 2
- Cable Triceps Pushdown — 4 sets x 10–12 reps
- Close-Grip Bench Press — 3 sets x 8 reps
- Cable Overhead Triceps Extension — 3 sets x 12 reps
Routine 3
- Tricep Dips — 4 sets x 10–12 reps
- Skull Crushers — 3 sets x 8 reps
- Cable Overhead Triceps Extension — 3 sets x 12 reps
Routine 4 (Home)
- Close Grip Pushups — 4 sets x 10–12 reps
- Dumbbell Overhead Extension — 3 sets x 8 reps
- Dumbbell Kickbacks — 3 sets x 12 reps
Common Mistakes to Avoid in Your Triceps Workout
When it comes to building strong and defined triceps, avoiding common mistakes in your triceps workout is crucial for ensuring proper muscle activation and preventing injury. Injuring triceps often start with elbow issues so it is important to not ignore the early signs like pain and inflammation. Follow the below mentioned rules to avoid this situation.
1. Neglecting Proper Warm-Up
One of the most common mistakes people make before starting their triceps workout is neglecting a proper warm-up. A warm-up is essential to prepare your muscles for the upcoming load and to avoid injuries. Without an adequate warm-up, your triceps workout at gym or home session can lead to strained muscles or joints.
Always start with dynamic stretches and light cardio before jumping into exercises like triceps dips or dumbbell triceps extensions.
Warm-up with exercises that engage the shoulder joints and triceps, such as light push-ups or arm circles.
2. Improper Form During Exercises
Using improper form during triceps workout with dumbbells or any other exercise is one of the most detrimental mistakes for muscle growth. For instance, in exercises like dumbbell triceps kickbacks or overhead triceps extensions, failing to maintain proper posture can lead to wasted effort and strain on the joints.
Keep a neutral spine, especially when performing movements like dumbbell triceps workout or cable triceps pushdowns. This ensures that your triceps are doing the bulk of the work.
Avoid locking your elbows at the peak of the movement, as this can reduce muscle tension and increase the risk of injury.
3. Focusing Too Much on Isolation Exercises
While isolation exercises such as triceps pushdowns and overhead triceps extensions are fantastic for targeting the triceps, relying solely on them can limit overall strength and development. A triceps workout gym should also include compound movements like close-grip bench presses and triceps dips to engage more muscle groups.
Compound exercises help build overall strength and provide more functional muscle growth, which is especially important when planning a balanced triceps workout.
4. Overtraining or Undertraining
One of the most critical factors in any triceps workout routine is ensuring that you’re training with the right intensity. Overtraining can lead to burnout and injury, while undertraining will hinder muscle growth. Striking the right balance is essential for long-term results.
For instance, doing triceps workout at home with minimal equipment might be effective, but too many reps or sets without sufficient rest can be counterproductive.
Aim for progressive overload by gradually increasing the weight or reps during each best triceps workout session. Make sure to train your triceps at least 2 times a week to make ensure proper muscle protein synthesis.
5. Skipping the Long Head of the Triceps
Many individuals neglect the long head of the triceps when training. This head plays a significant role in the overall appearance and development of your triceps, especially when performing exercises like overhead triceps extensions or triceps pushdowns.
If you’re doing a triceps workout gym routine, ensure that exercises like close-grip bench presses or skull crushers are included to target the long head.
At home, incorporating triceps workout with dumbbells like overhead triceps extensions is an excellent way to hit the long head for better muscle balance.
6. Not Varying Your Routine
Sticking to the same triceps workout routine every week can cause muscle adaptation, resulting in a plateau. Your body becomes accustomed to the same exercises, leading to diminished results over time. To continue seeing progress, vary your routine every 4–6 weeks.
Introduce variations of common exercises like dumbbell triceps kickbacks, triceps pushdowns, and dips to engage the muscle in new ways.
You can also try switching between a triceps workout at home with dumbbells and a triceps workout at gym to add variety and target the muscle with different equipment.
7. Ignoring Recovery
Recovery is just as important as the workout itself. Overworking the triceps without giving them time to rest can result in muscle fatigue, injury, and slower growth. After an intense triceps workout at gym or triceps workout with dumbbells, make sure to include rest days and active recovery.
Implement rest days between workouts targeting the triceps, especially if you’re doing intense sessions like biceps triceps workout gym or triceps workout with dumbbells for beginners.
8. Lifting Too Heavy Too Soon
While it’s important to challenge yourself during a triceps workout, lifting too heavy weights too soon can lead to improper form and injury. Start with manageable weights and gradually increase the load as your strength improves.
For example, in exercises like triceps dips or dumbbell triceps extensions, use a weight that allows you to perform 8–12 reps with proper form. Avoid using excessively heavy weights that cause your form to break down.
9. Ignoring Range of Motion
A crucial mistake that many people make during their triceps workout is failing to maintain the proper range of motion (ROM) during exercises. The range of motion refers to the distance your muscles travel during an exercise. Not using the full ROM can limit muscle engagement, reducing the effectiveness of your triceps workout at home or triceps workout with dumbbells.
Ensure that exercises like triceps dips, overhead triceps extensions, and triceps pushdowns are performed through a complete range of motion, from the fully extended position to the contracted position.
In exercises like dumbbell triceps kickbacks, extend your arms fully without locking your elbows, keeping constant tension on the triceps throughout the movement.
By optimizing the range of motion in your best triceps workout, you engage more muscle fibers, leading to better development and greater strength.
10. Poor Elbow Positioning
A common mistake many make during triceps workout at home or in the gym is improper elbow positioning, which can prevent full triceps engagement and increase the risk of injury. Keeping the elbows in the wrong position can limit the range of motion, which directly impacts the effectiveness of exercises like triceps pushdowns, overhead triceps extensions, or close-grip bench presses.
Keep your elbows stationary during exercises like triceps dips and triceps pushdowns. Flaring your elbows out or allowing them to move excessively can take the focus off the triceps and put more stress on your shoulders and wrists.
In exercises like dumbbell triceps kickbacks and overhead extensions, ensure that your elbows are aligned properly and do not shift forward or backward.
You may also like: Skull Crushers Guide: Triceps Growth, Variations, and Tips
FAQs (Frequently Asked Questions)
To workout triceps effectively, include a variety of triceps workout exercises like close-grip push-ups, triceps dips, and dumbbell kickbacks. Whether doing a triceps workout at home or in the gym, target all three triceps heads for maximum growth. Focus on form, full range of motion, and progressive overload.
For a powerful triceps workout with dumbbells, perform exercises like overhead extensions, triceps kickbacks, and dumbbell floor presses. A triceps workout dumbbell plan is ideal for beginners and advanced lifters. You can do a full triceps workout at home with dumbbells to build strength and definition efficiently.
You can workout your triceps by following a structured triceps workout routine. Include compound and isolation movements like dips and rope pushdowns. A triceps workout gym session or triceps workout at home with dumbbells can effectively build size, hitting the long, medial, and lateral triceps heads.
For an effective triceps workout, 9–12 total sets per session are ideal. If doing a biceps and triceps workout, split the sets evenly. Whether it’s a triceps workout at gym or a triceps workout at home, managing volume correctly ensures optimal muscle growth and proper recovery.
Pair triceps with chest or shoulders for maximum efficiency. A chest and triceps workout or a shoulders and triceps workout is a smart combination. This way, you target pressing muscles together, leading to stronger lifts. Home-based biceps and triceps workout sessions are also highly effective.
In a quality triceps workout, 2–3 exercises are enough. Whether doing a triceps workout gym routine or a triceps workout at home with dumbbells, focus on heavy compounds and one isolation movement. Balance is crucial for full triceps activation without overtraining.
Yes, you can perform a biceps and triceps workout on the same day. Many bodybuilders prefer this split for better arm focus. Whether at the gym or planning a triceps workout at home, training antagonistic muscles together saves time and increases arm pump.
After a heavy triceps workout, recovery takes about 48–72 hours. Whether it’s a chest and triceps workout or triceps workout with dumbbells, proper rest is essential for growth. Overtraining delays recovery, so space your biceps and triceps workout days accordingly for better gains.
To perform a strong triceps workout at home, use exercises like dumbbell overhead extensions, dips, and close-grip push-ups. A triceps workout with dumbbells is effective if you have equipment. Even a full triceps workout at home without equipment can give excellent results when done correctly.
Use compound and isolation movements for a great triceps workout with dumbbells. Exercises like dumbbell kickbacks and overhead extensions form the base of any triceps workout at home with dumbbells. Ensure proper elbow alignment and full range of motion for targeting all triceps heads.
Yes, combining a biceps and triceps workout is common and effective. This approach works both arm muscles in one intense session, whether it’s a biceps triceps workout gym plan or a quick triceps workout at home. Always balance pushing (triceps) and pulling (biceps) exercises.
Absolutely! A biceps and triceps workout on the same day is efficient. Many lifters use this strategy at the gym or during a biceps triceps workout gym session. It saves time and maximizes the arm pump, essential for faster arm muscle development and definition.
Yes, training biceps and triceps together is effective. You can plan a biceps and triceps workout at the gym or a triceps workout at home using dumbbells. Alternating curls and extensions ensures balanced arm development and prevents muscular imbalances over time.
Yes, a combined shoulders and triceps workout followed by biceps training works well. Many bodybuilders plan chest shoulders and triceps workout days to maximize upper body efficiency. Ensure proper structure to prevent fatigue and maintain strength during all parts of the triceps workout.
Yes, you can plan a biceps and triceps workout on the same day. Whether it’s a quick triceps workout gym session or a triceps workout at home, this split allows focused arm training. It’s efficient and promotes faster strength and hypertrophy gains.
Training biceps and triceps together is a smart way to maximize your workout time. A properly structured biceps triceps workout gym session or a biceps and triceps workout at home can produce a bigger arm pump and better growth by hitting both pushing and pulling muscles.
The best triceps workout includes a combination of overhead extensions, pushdowns, and close-grip bench presses. A chest and triceps workout also hits the triceps hard. At home, a triceps workout with dumbbells offers excellent results when performed with controlled form and progressive overload.
Triceps typically need 48 to 72 hours to recover after an intense triceps workout. Whether you follow a triceps workout at gym or a triceps workout at home, allowing complete recovery ensures muscle growth and prevents injury. Listen to your body for optimal rest timing.
Yes, doing a biceps and triceps workout on the same day is very effective. Whether following a biceps triceps workout gym split or a triceps workout at home with dumbbells, hitting both arms ensures better muscle symmetry, improved arm strength, and a massive pump.
You can combine triceps workout with chest or shoulders for better efficiency. A classic chest and triceps workout or shoulders and triceps workout optimizes strength and hypertrophy gains. Planning a proper triceps workout at gym or triceps workout at home ensures balanced development.
Pingback: Are Pull-Ups Enough for Back Development? - NutriHealthGym