If you're tired of your arms looking like limp noodles and want to pack some serious muscle onto the back of them, it’s time to give your triceps the attention they deserve. These three-headed muscles make up two-thirds of your arm, so if you’re skipping triceps day, you’re leaving gains on the table. Lucky for you, we’ve got five killer workouts that’ll turn those wobbly wings into steel cables.
Close-Grip Bench Press
Forget the standard bench press—this variation is where the real triceps magic happens. By bringing your hands closer together (about shoulder-width apart), you shift the focus from your chest to your triceps, forcing them to work overtime. Keep your elbows tucked in and lower the bar slowly to maximize tension. This move isn’t just about pushing weight; it’s about controlled destruction of those stubborn muscles.
Skull Crushers (EZ Bar or Dumbbells)
Yes, the name sounds terrifying, and honestly, it should. Skull crushers are brutal but oh-so-effective for isolating the long head of your triceps. Lie on a bench, extend your arms straight up, and slowly lower the weight toward your forehead (don’t actually crush your skull, please). The key here is keeping your elbows locked in place—no flaring allowed. If you want that horseshoe shape, this exercise is non-negotiable.
Triceps Dips (Weighted or Bodyweight)
Dips are the OG triceps builder, and for good reason. Whether you’re using parallel bars or a bench, this exercise forces your triceps to lift your entire body weight (or more, if you’re adding plates). Lean forward slightly to keep the emphasis on your arms instead of your chest. If bodyweight dips feel too easy, strap on a weight belt and watch your arms scream for mercy.
Overhead Triceps Extension (Dumbbell or Cable)
Want that full, rounded look? Overhead extensions target the long head of your triceps, which is crucial for thickness. You can do these seated or standing with a dumbbell or cable machine—just make sure you’re keeping your core tight and elbows close to your head. The stretch at the bottom and the squeeze at the top are what make this move a game-changer.
Rope Pushdowns
Cable machines aren’t just for show—they’re one of the best tools for carving out detail in your triceps. Grab the rope attachment, keep your elbows glued to your sides, and push down while flaring the rope outward at the bottom. The constant tension from the cable means no rest for your muscles, ensuring every rep counts.
Bonus Tip: Train Smart, Not Just Hard
Triceps respond well to volume, but that doesn’t mean you should go slinging weights around like a maniac. Focus on form, control the eccentric (lowering) portion of each rep, and don’t be afraid to push close to failure. And for the love of gains, stretch them out afterward—tight triceps can mess with your shoulder mobility.
Now hit the gym, crush these workouts, and get ready to flex some serious arm meat. Your T-shirt sleeves won’t know what hit them.
