If you're looking to build serious arm definition, the triceps are where it's at. These muscles make up about two-thirds of your upper arm, so if you want that sculpted, sleeve-busting look, you can't afford to skip triceps day. Lucky for you, we've got five killer workouts that'll torch those three-headed muscles and leave you feeling the burn in the best way possible.
Close-Grip Bench Press
This move is a classic for a reason—it targets all three heads of the triceps while also engaging your chest and shoulders. Lie flat on a bench, grip the barbell with hands shoulder-width apart (closer than a standard bench press), and lower it to your chest before pressing back up. Keep your elbows tucked to really isolate those tris. Go for 3-4 sets of 8-12 reps with a weight that challenges you but still allows for good form.
Skull Crushers (Lying Triceps Extensions)
Don't let the name scare you—this exercise is a triceps killer in the best way. Lie on a bench holding an EZ bar or dumbbells, arms extended straight up. Slowly lower the weight toward your forehead (hence the name) by bending your elbows, then extend back up. Keep your upper arms still to maximize triceps engagement. Aim for 3 sets of 10-12 reps.
Triceps Dips
No gym? No problem. Dips are a bodyweight beast that'll have your arms screaming. Use parallel bars or even a sturdy bench. Lower yourself by bending your elbows until they're at about 90 degrees, then push back up. For extra resistance, add a weight plate on your lap or use a dip belt. Shoot for 3 sets to failure or 12-15 reps per set.
Overhead Triceps Rope Extension
This one hits the long head of the triceps, which is key for that full, rounded look. Attach a rope to a cable machine, grab the ends, and step back so there's tension. With elbows bent and close to your head, extend your arms overhead, squeezing at the top. Slowly return to the starting position. Do 3-4 sets of 12-15 reps for maximum burn.
Diamond Push-Ups
A bodyweight finisher that'll leave your arms on fire. Get into a push-up position but bring your hands close together so your thumbs and index fingers form a diamond shape. Lower yourself while keeping your elbows tucked, then push back up. These are tough, so start with 3 sets of as many reps as you can manage with good form.
Mix these into your arm day or full-body routine, and watch those triceps pop. Remember, consistency and progressive overload (gradually increasing weight or reps) are key. Now go get those gains!
