If you're looking to build serious arm strength and carve out those triceps, you’ve come to the right place. The triceps make up two-thirds of your upper arm, so if you want sleeves to feel tighter (in the best way possible), these five killer workouts will get you there fast. No fluff, just the stuff that actually works—let’s dive in.
Close-Grip Bench Press
This isn’t your average bench press. By bringing your hands closer together (about shoulder-width apart), you shift the focus from your chest straight to your triceps. The tighter grip forces your triceps to work harder to lock out each rep. Start with a weight you can control—ego-lifting here is a one-way ticket to elbow pain. Aim for 3-4 sets of 8-12 reps, keeping your elbows tucked to maximize triceps engagement.
Dips (Weighted or Bodyweight)
Dips are a classic for a reason—they’re a beast for triceps development. Whether you’re using a dip station or parallel bars, keep your torso upright to minimize chest involvement. If bodyweight feels too easy, slap on a weight belt or hold a dumbbell between your legs. Go for 3 sets to near-failure, and watch your arms scream in the best way possible.
Skull Crushers (EZ Bar or Dumbbells)
Don’t let the name scare you—just don’t actually crush your skull. Lying on a bench, lower the weight toward your forehead (or just behind it) with control, then extend back up without locking out completely. This keeps constant tension on the triceps. Use an EZ bar for comfort or dumbbells for a deeper stretch. Shoot for 3-4 sets of 10-12 reps, and feel the burn.
Overhead Triceps Extension
This one targets the long head of the triceps, which gives your arms that full, horseshoe look. You can do it with a dumbbell, barbell, or cable—just make sure you’re pressing overhead with control. No jerky movements. Keep your core tight to protect your lower back, and aim for 3 sets of 10-15 reps. The pump after this is unreal.
Rope Triceps Pushdown
Cables might seem basic, but the rope attachment lets you get a killer squeeze at the bottom of each rep. Stand tall, keep your elbows glued to your sides, and push down while flaring the rope out at the bottom. This extra twist ensures maximum muscle engagement. Go for 3-4 sets of 12-15 reps, and don’t be surprised if you can’t straighten your arms afterward.
Bonus Tip: Train Smart, Not Just Hard
Triceps respond well to volume, but that doesn’t mean you should annihilate them every session. Two dedicated triceps workouts per week, with a mix of heavy and high-rep work, will get you growing without overtraining. And don’t skip the stretching—tight triceps can mess with your shoulder mobility over time.
There you have it—five killer moves to turn your triceps into a force to be reckoned with. Stick with these, eat enough protein, and those sleeves won’t know what hit ‘em. Now go get after it.
