Let’s be honest. Everyone wants bigger arms. But here’s the truth hardly anyone talks about—your triceps are the real key. Sure, biceps get all the glory, but triceps make up around two-thirds of your upper arm size. If your sleeves aren’t tight yet, your triceps are probably the missing link.
So, if you’re tired of soft-looking arms and half-filled t-shirts, it’s time to train triceps smart, not just hard. I’m breaking down the best tricep exercises and some killer workouts that’ll actually add inches to your arms—no nonsense, just what works in real gyms for real people.
Why Focus on Triceps?
Think about this—your biceps bend your arm, your triceps straighten it. Every time you push, press, or lock out a lift, your triceps fire up. Strong triceps don’t just look good; they help your bench press, overhead press, and dips skyrocket. Neglect them, and your lifts—and arms—stay small.
How the Tricep Works
Quick anatomy check. Your triceps have three heads:
- Long head: runs down the back of your arm, biggest of the three.
- Lateral head: gives that horseshoe shape when flexed.
- Medial head: sits underneath, adds density and thickness.
If you want impressive arms, you’ve got to hit all three. That’s why variety matters. Same boring pushdowns won’t cut it forever.
Best Tricep Exercises to Add Size
Let’s get into the meat—these moves are proven. Use them right and your arms will grow.
1. Close-Grip Bench Press
A classic. It’s basically a bench press but with your hands closer together, putting more stress on the triceps than the chest. Keep elbows tucked in, lower the bar to mid-chest, and press up strong.
- Reps: 6–8
- Sets: 3–4
2. Dips (Weighted if Possible)
Some call dips the upper body squat—and for good reason. They smash your triceps, chest, and shoulders. Lean forward to hit more chest, stay upright to hit more triceps. Once bodyweight dips are easy, strap on a belt and add plates.
- Reps: 6–12
- Sets: 3–4
3. Skull Crushers (Lying Tricep Extensions)
The name sounds rough, but the results are worth it. Use an EZ bar, lower it towards your forehead or behind your head for a deeper stretch. This hits the long head hard—exactly what you want for that hanging tricep look.
- Reps: 8–12
- Sets: 3
4. Overhead Dumbbell Extension
Great for stretching the long head again. Sit or stand, grab a heavy dumbbell with both hands, lower it behind your head, then extend up. Feel that stretch—it’s golden.
- Reps: 8–12
- Sets: 3
5. Rope Pushdowns
A staple for a reason. Done right, they bring out that horseshoe shape on the lateral head. Don’t lean your whole body over the cable—stay upright, elbows tight, and spread the rope at the bottom for a full squeeze.
- Reps: 10–15
- Sets: 3–4
6. Kickbacks (When Done Right)
Some people hate these, but done strict they torch the triceps. Keep your elbow locked in place and only move the forearm. Light weights, high reps, full squeeze. Think of these as finishers.
- Reps: 12–15
- Sets: 2–3
How to Build a Tricep Workout
It’s not just about throwing random moves together. Smart lifters stick to a structure. Here’s how to make a tricep workout that hits all heads and doesn’t just burn you out.
Example Tricep Workout for Bigger Arms
1 Close-Grip Bench Press: 4 sets x 6–8 reps
2 Weighted Dips: 3 sets x 8–10 reps
3 Skull Crushers: 3 sets x 10 reps
4 Rope Pushdowns: 3 sets x 12–15 reps
5 Kickbacks: 2 sets x 15 reps (optional finisher)
Rest 60–90 seconds between sets. Push the weight but don’t rush form.
How Often Should You Train Triceps?
Twice a week is plenty for most people. If you’re hitting chest and shoulders heavy, you’re already training triceps indirectly. Add a dedicated tricep session, or tack a few solid moves onto your chest day. Just don’t overdo it—triceps are smaller muscles, so pounding them daily backfires fast.
Common Tricep Training Mistakes
Let’s fix what holds most guys back:
- Half Reps: Lock out fully to engage the triceps. Don’t cut it short.
- Going Too Heavy: If your shoulders and back swing like a dance, lower the weight.
- Ignoring Stretch: Moves like skull crushers and overhead extensions work because they stretch the muscle. Feel it.
- No Variety: Pushdowns alone won’t build complete triceps. Mix pressing, overhead, and isolation.
Fueling Growth
Big arms don’t happen on empty plates. You need calories and protein. Eat for growth, not just maintenance. 1 gram of protein per pound of bodyweight is a good rule. Sleep well too—muscle repairs itself when you rest, not when you’re scrolling reels at 2 am.
Keep an Eye on Progress
Write stuff down. Track weights, reps, and how each move feels. Small jumps each week add up over time. If you’re lifting the same weight for months, you’re coasting, not growing.
Triceps and the Bigger Picture
Don’t forget—big triceps alone won’t look impressive if the rest of your arm is small. Train biceps, shoulders, and forearms too. Balanced arms look strong from every angle.
Final Thoughts
If you want thicker, stronger arms, start treating your triceps like they deserve. Pick proven lifts, push them hard, recover well, and watch your sleeves stretch. Forget the fancy tricks and stick to the real stuff that works.
Next time you grab that rope or lie back for skull crushers, remind yourself—this is what builds real arms. Be patient, be consistent, and your triceps will reward you every time you flex.