If you’re dreaming of sculpted, strong arms that turn heads, your triceps are the secret weapon. Often overshadowed by biceps, these three-headed muscles actually make up about two-thirds of your arm’s mass—so if you want serious definition, you’ve gotta hit ’em hard. Lucky for you, we’ve got five killer triceps workouts that’ll torch fat, build strength, and carve out those enviable lines in no time.
Close-Grip Bench Press: The Heavy Hitter
This isn’t just a chest exercise—it’s a triceps destroyer. By bringing your hands closer together on the barbell (shoulder-width or slightly narrower), you shift the focus from your pecs to your tris. Keep your elbows tucked in as you lower the bar to your chest, then explode up. Go heavy but controlled—ego lifting here will only wreck your shoulders. Aim for 3-4 sets of 6-10 reps.
Diamond Push-Ups: Bodyweight Beast Mode
No weights? No problem. Diamond push-ups (hands close together, thumbs and index fingers forming a diamond shape) force your triceps to work overtime. Keep your core tight and lower yourself until your chest nearly touches your hands, then push back up. If these are too tough at first, start on your knees. Shoot for 3 sets of 12-15 reps—your arms will be screaming by the end.
Triceps Dips: The Classic That Never Quits
Dips are a gold-standard move for a reason. Whether you’re using parallel bars, a bench, or even a sturdy chair, this exercise nails all three triceps heads. Lean slightly forward to maximize triceps engagement, lower yourself until your elbows hit 90 degrees, then press up. Too easy? Add weight with a belt or a plate on your lap. Do 3 sets of 8-12 reps.
Overhead Triceps Extension: The Long-Head Shredder
Want that horseshoe shape? The long head of your triceps needs extra love, and overhead extensions deliver. Grab a dumbbell or EZ bar, press it overhead, then lower it behind your head—keeping elbows tight—before extending back up. Single-arm variations work great for fixing imbalances. Go for 3 sets of 10-12 reps with a challenging weight.
Skull Crushers: Brutal (But Worth It)
Yes, the name sounds terrifying, but done right, this move is pure triceps magic. Lying on a bench, lower an EZ bar or dumbbells toward your forehead (not actually smashing your skull, please), then extend back up. Keep elbows stationary—flaring them turns this into a shoulder workout. Start light to nail the form, then ramp up. Hit 3 sets of 8-10 reps.
Bonus Tip: Don’t Forget the Burnout
After your main lifts, finish with a killer burnout set. Try rope push-downs on the cable machine, squeezing at the bottom for a second on each rep until failure. Or blast through a set of bench dips with your feet elevated. That extra pump will push your growth into overdrive.
Consistency is key—hit these moves 2-3 times a week, eat enough protein, and watch those arms transform. Get ready to flex with confidence!
