If you're looking to pack serious size onto your arms, you can't sleep on the triceps. These bad boys make up two-thirds of your upper arm, so if you want sleeves that can barely contain your guns, you’ve gotta hit 'em hard. Forget just doing endless bicep curls—building thick, powerful triceps is the real key to turning heads at the gym.
Close-Grip Bench Press
This is the king of tricep mass-builders. Unlike the standard bench press, where your hands are wider to engage the chest, the close-grip version shifts the focus to your tris. Keep your hands just inside shoulder-width, lower the bar to your lower chest, and press up with controlled power. The tighter grip forces your triceps to work overtime, leading to serious growth.
Pro tip: Don’t go too heavy too soon—your wrists and elbows will thank you. Start with a weight that lets you hit 8-12 reps with solid form.
Weighted Dips
Dips are a classic for a reason—they hammer all three heads of the triceps while also engaging your chest and shoulders. To maximize growth, add weight using a dip belt or hold a dumbbell between your legs. Lean slightly forward to keep tension on the triceps rather than letting your chest take over.
If bodyweight dips are still challenging, no shame—just focus on controlled reps until you’re ready to level up.
Skull Crushers (Lying Tricep Extensions)
The name sounds brutal, and yeah, if you drop the weight, it might live up to it. But done right, skull crushers are one of the best isolation moves for tricep hypertrophy. Lie on a bench, extend your arms straight up, and slowly lower the bar (or dumbbells) toward your forehead. Keep your elbows tight—flaring them out turns this into a shoulder workout.
For extra burn, finish with a few partial reps when you hit failure.
Overhead Tricep Extensions
Most people neglect the long head of the triceps, but this exercise fixes that. Whether you use a dumbbell, barbell, or cable, lifting weight overhead stretches the long head, leading to fuller-looking arms. Stand or sit, press the weight up, then lower it behind your head with control.
Cable versions are great for constant tension, but dumbbells let you work each arm individually to fix imbalances.
Tricep Rope Pushdowns
Cable pushdowns are a staple for a reason—they isolate the triceps like nothing else. Using a rope attachment lets you get a deeper contraction at the bottom by splitting the rope apart. Keep your elbows glued to your sides and focus on squeezing at the peak of each rep.
For extra intensity, try drop sets—once you hit failure, reduce the weight and keep going.
Diamond Push-Ups
No equipment? No problem. Diamond push-ups (hands close together in a diamond shape) force your triceps to carry the load. They’re tougher than regular push-ups, so start on your knees if needed. Once you can bang out 15-20 reps, elevate your feet to increase difficulty.
Programming for Maximum Growth
Triceps respond well to both heavy lifting and high-rep burnout. A solid approach:
Hit triceps 2-3 times per week, either after chest or on their own dedicated arm day. And don’t forget—progressive overload is key. If you’re not gradually adding weight or reps, growth stalls.
Final Tip: Eat for Growth
No amount of lifting will make your arms explode if you’re not eating enough. Prioritize protein (aim for 0.8-1g per pound of body weight) and don’t fear carbs—they fuel those brutal workouts.
Now get after it and turn those triceps into horseshoes. The gun show won’t start itself.
