If you're looking to sculpt strong, defined triceps fast, you’ve come to the right place. Those horseshoe-shaped muscles on the back of your arms aren’t just for show—they’re key to pushing power, stability, and that coveted "toned" look. The secret? A smart mix of compound lifts, isolation moves, and progressive overload. Forget endless reps with tiny weights—let’s build real strength and definition with a killer triceps workout chart designed to maximize gains.
The Anatomy of Killer Triceps
Before diving into the exercises, it helps to know what you’re working with. The triceps brachii has three heads: the long head (runs along the back of your arm), the lateral head (outer side, responsible for that "pop"), and the medial head (deepest layer, crucial for stability). To hit all three effectively, you need a mix of pressing movements (for overall mass) and extensions (for peak definition).
The Ultimate Triceps Workout Chart
This plan balances heavy lifts for strength and high-rep finishers for muscle endurance. Aim for 2-3 triceps-focused sessions per week, either as part of upper-body days or paired with shoulders/chest.
1. Close-Grip Bench Press
Why it works: This compound move overloads all three heads while engaging your chest and shoulders for extra power.
How to do it: Lie on a bench, grip the bar slightly narrower than shoulder-width. Lower it to your mid-chest, then press up explosively. Keep elbows tucked to maximize triceps engagement.
Sets/Reps: 4 x 6-8 (heavy weight, 2-3 min rest)
2. Weighted Dips
Why it works: Dips are a beast for triceps growth, especially when you add weight via a belt or vest. They stretch the long head for maximum hypertrophy.
How to do it: Use parallel bars, lean slightly forward, and lower yourself until your elbows hit 90 degrees. Drive up through your palms—no flaring elbows!
Sets/Reps: 3 x 8-10 (moderate weight, 90 sec rest)
3. Overhead Dumbbell Triceps Extension
Why it works: Targets the long head for that "sweep" down your arm. Going overhead increases the stretch, sparking more growth.
How to do it: Sit on a bench, press one dumbbell overhead with both hands. Lower it behind your head, then extend fully at the top. Squeeze hard!
Sets/Reps: 3 x 10-12 (controlled tempo, 60 sec rest)
4. Triceps Rope Pushdown
Why it works: The lateral head loves this move—especially when you twist the rope outward at the bottom for an extra contraction.
How to do it: Attach a rope to a high cable, push down until your arms lock out, then flare the rope apart. Slow negatives = more time under tension.
Sets/Reps: 3 x 12-15 (light-moderate weight, 45 sec rest)
5. Diamond Push-Ups (Finisher)
Why it works: Bodyweight burn to cap things off. The close hand position forces your triceps to work overtime.
How to do it: Form a diamond shape with your hands, keep your core tight, and lower until your chest nearly touches the floor. No sagging hips!
Sets/Reps: 2 x AMAP (as many as possible, 30 sec rest)
Pro Tips for Faster Results
Stick to this plan for 6-8 weeks, and you’ll see serious arm gains. And hey, if you catch yourself flexing in every mirror you pass? We won’t judge.
