5 Triceps Workouts That Add Serious Arm Size

The triceps brachii is responsible for roughly two-thirds of the upper arm’s total muscle mass, yet it’s often overshadowed by the biceps in training routines. Developing thicker, stronger triceps not only enhances arm size but also improves pressing strength and athletic performance.

This article presents five evidence-based triceps workouts designed to maximize hypertrophy, backed by scientific research on muscle activation, mechanical tension, and volume optimization.

Understanding Triceps Anatomy and Function

The triceps brachii has three heads—long, lateral, and medial—each contributing uniquely to elbow extension and shoulder stabilization.

• Long head: Originates from the infraglenoid tubercle of the scapula. It crosses both the shoulder and elbow joints, making it critical for shoulder extension and overall arm fullness.
• Lateral head: Originates on the posterior humerus and contributes most to visible upper-arm thickness during contraction.
• Medial head: Lies deeper, providing stability and strength through the entire range of motion.

Electromyographic (EMG) studies demonstrate that different exercises emphasize each head to varying degrees. For instance, overhead extensions preferentially activate the long head, while close-grip presses target the lateral and medial heads (Lehecka et al., 2020).

Science of Triceps Hypertrophy

Hypertrophy is driven by mechanical tension, muscle damage, and metabolic stress (Schoenfeld, 2010). The triceps respond best to a mix of compound pressing and isolation work performed across multiple joint angles. Research suggests training each muscle group at least twice weekly and accumulating 10–20 hard sets per week for optimal growth (Schoenfeld et al., 2019).

Using a combination of heavy pressing and high-rep isolation ensures recruitment of both high-threshold motor units and endurance fibers, promoting maximal hypertrophy.

Workout 1: Strength-Driven Triceps Power

Overview

This workout focuses on mechanical overload through multi-joint movements. It’s designed to develop pressing power and foundational arm mass.

Exercises and Rationale

1. Close-Grip Bench Press – 4 sets of 6–8 reps
   A narrower grip reduces pectoral involvement and increases triceps activation (Barnett et al., 1995). Using a shoulder-width grip maximizes elbow extension torque.
2. Weighted Dips – 3 sets of 8–10 reps
   Dips show high EMG activation across all triceps heads when performed upright with elbows tucked (Paoli et al., 2011). Keep the torso vertical to prevent anterior shoulder strain.
3. Overhead Dumbbell Extension – 3 sets of 10–12 reps
   The long head is stretched maximally in the overhead position, enhancing hypertrophic signaling (Schoenfeld, 2013).
4. Rope Pushdown – 3 sets of 12–15 reps
   Cables provide constant tension throughout the range of motion. Splitting the rope at the bottom increases lateral head activation.

Training Notes

Rest 90–120 seconds between sets. Emphasize controlled eccentrics (2–3 seconds lowering phase) to induce mechanical stress.

Workout 2: Volume-Optimized Hypertrophy

Overview

Volume is a key driver of muscle growth. This session strategically increases total work through moderate-load, higher-repetition schemes.

Exercises and Rationale

1. Incline Close-Grip Bench Press – 4 sets of 8–10 reps
   The incline variation shifts load distribution toward the long head due to greater shoulder flexion. Controlled tempo (3-1-1) enhances tension time.
2. Cable Overhead Triceps Extension – 3 sets of 12–15 reps
   Cable systems maintain resistance at peak contraction. A 45° torso lean allows natural shoulder movement and reduces joint stress.
3. Lying EZ-Bar Skull Crusher – 3 sets of 10–12 reps
   Performing this movement with the bar slightly behind the head maintains long head stretch and increases mechanical load across the full range.
4. Single-Arm Reverse Grip Pushdown – 3 sets of 15 reps
   Supinating the wrist increases medial head recruitment (Lehecka et al., 2020). Focus on a 1-second pause at lockout.

Training Notes

Use progressive overload, adding 2.5–5% weight every 1–2 weeks. Keep total weekly sets within 15–18 for recovery and adaptation.

Workout 3: Overhead Emphasis for Long Head Development

Overview

The long head of the triceps contributes most to overall arm length and mass. Because it crosses the shoulder joint, exercises performed with the arms overhead are crucial for full development.

Exercises and Rationale

1. Seated Overhead Barbell Extension – 4 sets of 8–10 reps
   Studies show greater long head activation when the shoulder is flexed beyond 90° (Gottschall et al., 2018). Maintain neutral spine alignment to avoid lumbar strain.
2. One-Arm Dumbbell Overhead Extension – 3 sets of 12 reps
   Unilateral training corrects asymmetries and enhances neuromuscular coordination.
3. Incline Dumbbell Kickback – 3 sets of 15 reps
   Though light in load, this movement provides maximal contraction at full elbow extension, enhancing metabolic stress.
4. Bench Dips (Bodyweight or Weighted) – 3 sets to failure
   As fatigue accumulates, bodyweight dips safely increase metabolic accumulation—a proven hypertrophic trigger (Schoenfeld, 2013).

Training Notes

Perform this session after chest day or on an accessory day. Keep rest intervals short (45–60 seconds) to maximize metabolic stress and blood flow.

Workout 4: Strength-Endurance and Pump Session

Overview

This workout targets muscle endurance and cellular swelling. It utilizes supersets to maintain high training density and metabolic overload.

Exercises and Rationale

Superset A

1. Diamond Push-Ups – 3 sets of 20 reps
   EMG data show diamond push-ups elicit high activation in the lateral head (Cogley et al., 2005).
2. Rope Pushdown – 3 sets of 15 reps
   Perform immediately after push-ups with minimal rest (<20 seconds).

Superset B

1. Overhead Cable Extension – 3 sets of 12–15 reps
2. Bodyweight Dips – 3 sets to near failure

Finisher
Band Pressdowns – 100 total reps (break into as many sets as needed)
This high-rep burnout increases muscle glycogen depletion and post-exercise cell volumization, which enhances protein synthesis signaling (Schoenfeld, 2010).

Training Notes

This workout should not replace heavy sessions but serves as an accessory hypertrophy driver once or twice weekly.

Workout 5: Integrated Push Power Day

Overview

This workout integrates triceps training with pressing power movements to improve strength transfer to compound lifts such as the bench press.

Exercises and Rationale

1. Board Press (3-Board or 4-Board) – 4 sets of 5 reps
   Reduces range of motion to emphasize triceps-dominant lockout strength. Studies confirm partial-range pressing increases triceps contribution (Duffey & Challis, 2007).
2. Close-Grip Floor Press – 3 sets of 6–8 reps
   Limits shoulder extension and isolates the triceps through the mid to lockout range.
3. JM Press – 3 sets of 10 reps
   This hybrid between a close-grip press and a skull crusher maximizes eccentric load on the triceps without wrist strain. Maintain elbows at ~45° to body.
4. Cable Pushdown (Drop Set) – 3 total drops of 12–15 reps
   Use descending loads (e.g., 70%, 50%, 30%) to extend time under tension and induce fiber fatigue across all triceps heads.

Training Notes

Perform on upper body strength days or after primary bench work. Rest 90–150 seconds between heavy sets.

The Role of Load, Frequency, and Range of Motion

Research indicates that hypertrophy is not restricted to a specific rep range; both low (6–8 reps) and high (12–20 reps) ranges stimulate growth when sets are taken near failure (Schoenfeld et al., 2014). Combining both within a program enhances muscle recruitment diversity.

Training frequency also plays a role. Twice-weekly triceps sessions allow higher total weekly volume while supporting adequate recovery. Complete range of motion (ROM) increases muscle fiber length and sarcomere addition, contributing to long-term growth (McMahon et al., 2014).

Common Mistakes to Avoid

1. Neglecting Overhead Movements
   Many lifters overemphasize pushdowns and neglect the long head. Overhead work ensures full muscle development.
2. Excessive Elbow Flare
   Flaring elbows during presses increases shoulder load and reduces triceps efficiency. Keep elbows tucked at ~45°.
3. Insufficient Volume
   Performing fewer than 8–10 weekly working sets often leads to suboptimal hypertrophy.
4. Lack of Load Progression
   Muscles adapt rapidly. Incremental load increases (even 1–2%) are critical for continued progress.
5. Skipping Recovery
   Tendons, particularly around the elbow, need rest. Include deloads or soft-tissue work to prevent overuse injuries.

Nutritional and Recovery Considerations

Hypertrophy demands sufficient energy and protein intake. Aim for a caloric surplus of 250–500 kcal/day and 1.6–2.2 g/kg of protein (Morton et al., 2018). Leucine-rich proteins such as whey or lean meats promote muscle protein synthesis via mTOR activation. Sleep of 7–9 hours per night enhances hormonal recovery and growth signaling (Dattilo et al., 2011).

Supplementation with creatine monohydrate (3–5 g/day) increases intramuscular phosphocreatine stores, improving performance in high-intensity triceps training (Buford et al., 2007).

Periodization for Maximum Triceps Growth

Structured periodization—alternating between strength, hypertrophy, and metabolic phases—yields superior results compared to constant loading (Rhea & Alderman, 2004).

Example 6-Week Block:

• Weeks 1–2: Heavy strength emphasis (Workouts 1 & 5)
• Weeks 3–4: Volume hypertrophy (Workouts 2 & 3)
• Weeks 5–6: Pump and endurance (Workout 4)

Repeat with progressive overload. Adjust volume based on recovery feedback.

Final Thoughts

Building serious triceps size requires more than random pushdowns—it demands structured programming across multiple angles, rep ranges, and loading schemes. Combining compound presses with targeted isolation and progressive volume delivers measurable growth. Pair training with proper nutrition, recovery, and load management for long-term success.

Key Takeaways

Bibliography

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