Build Bigger Arms Fast: The Best Tricep Exercises for Serious Gains

Exercise	Level	Equipment	Focus Head
Close-Grip Bench	Intermediate	Barbell	All
Dips	Intermediate	Bars/Bench	Lateral, Long
Overhead Ext.	Beginner	Dumbbell/Cable	Long
Pushdowns	Beginner	Cable	Lateral
Skull Crushers	Intermediate	Dumbbell/Bar	Long
Diamond Push-Ups	Intermediate	Bodyweight	Medial
Kickbacks	Beginner	Dumbbell	Lateral
JM Press	Advanced	Barbell	Medial, Long
Ring Push-Ups	Advanced	Rings	All

Get to Know Your Triceps

Anatomy breakdown: Your triceps are made up of three parts, or “heads.”
- Long head: Runs along the back of your arm and connects to your shoulder blade.
- Lateral head: Sits on the outer part of your upper arm, giving it that horseshoe look.
- Medial head: Lies underneath the others, playing a big role in stability and strength.

A good workout routine will make sure all three are being worked properly.

Why You Should Train Your Triceps

More than looks: Training your triceps doesn’t just make your arms look great. Strong triceps help you push heavier weights on bench presses, push-ups, and overhead presses. They also keep your elbows and shoulders happy by adding joint support. Plus, building your triceps gives your arms that defined, muscular look that so many people want.

Best Tricep Exercises for Strength and Size

Close-Grip Bench Press: This exercise shifts focus from your chest to your triceps. Lie on a bench, grip the barbell slightly narrower than shoulder-width, lower it to your chest with elbows tucked, and push it back up until your arms are straight.

Form tip: Avoid letting your elbows flare out. Keep your wrists lined up with your forearms for a safe and strong press.

Tricep Dips: Dips are a killer bodyweight move that work all three heads of the triceps. You can do them on parallel bars or a bench. Lower yourself by bending your elbows to about a 90-degree angle, then push yourself back up.

Beginner tip: Try the bench version with feet flat and knees bent. Don’t lower too much to avoid shoulder strain.

Overhead Tricep Extension (Dumbbell or Cable): This exercise targets the long head of the triceps. Lift a dumbbell or cable overhead, keeping elbows close to your ears. Lower it behind your head, then raise it back up.

Control is key: Keep your elbows steady. If they start to flare out, you’ll be using your shoulders more than your triceps.

Tricep Pushdowns (Cable Machine): A gym favorite, pushdowns let you really focus on squeezing your triceps at the bottom of each rep. Stand in front of the cable machine with a straight bar or rope attachment, and push it down while keeping your elbows tight to your sides. Fully extend your arms before slowly returning to the top.

Equipment tip: Rope attachments let you get an even better squeeze at the bottom. Don’t lean too far forward—it takes the work off your triceps.

Skull Crushers (Lying Tricep Extensions): Despite the intimidating name, skull crushers are fantastic for building size in the long head of your triceps. Lie back on a bench with an EZ bar or dumbbells. Lower the weight toward your forehead (carefully!), then extend your arms to bring it back up.

Form tip: Keep your elbows locked in place and avoid locking out your arms too hard at the top.

Diamond Push-Ups: No equipment? No problem. Diamond push-ups hit your triceps hard and don’t require a single weight. Get into push-up position and place your hands together in a diamond shape under your chest. Lower yourself until your chest touches your hands, then push back up.

Bonus: These are tough but super effective—and they also work your core at the same time.

Tricep Kickbacks (Dumbbell or Cable): Kickbacks are perfect for polishing off your triceps at the end of a workout. Hinge at your waist, hold a dumbbell in each hand, and raise your elbows so your upper arms are parallel to the floor. Extend your arms back, squeezing your triceps at the top.

Avoid this: Swinging your arms or using momentum. Go slow and steady.

Want to Level Up? Try These Advanced Tricep Movements

Close-Grip Push-Ups on Rings: This adds instability, requiring more control and activating stabilizing muscles. Great for core and upper body development.
JM Press: A hybrid between the close-grip bench and skull crusher, this move is ideal for increasing size and strength while reducing elbow strain.
Cable Overhead Extensions with Rope: These provide a full range of motion and deep stretch, giving the long head of your triceps a great workout.

How to Build a Complete Tricep Workout

Beginner plan (2x per week):

Tricep Pushdowns – 3 sets of 12 reps
Overhead Extensions – 3 sets of 10 reps
Bench Dips – 3 sets of 15 reps

Intermediate plan:

Close-Grip Bench Press – 4 sets of 8 reps
Skull Crushers – 3 sets of 10 reps
Rope Pushdowns – 3 sets of 12-15 reps
Diamond Push-Ups – 2 burnout sets

Advanced plan:

JM Press – 4 sets of 6 reps
Cable Overhead Extension – 4 sets of 12 reps
Ring Dips – 3 sets to failure
Kickbacks – 3 sets of 15 slow reps

Smart Training Tips to Maximize Results

Form over weight: Your triceps respond best when you use strict form. Focus on clean, controlled reps.
Train twice a week: For best results, hit your triceps directly twice a week. Remember, they’re also engaged during chest and shoulder workouts.
Keep it fresh: Vary grips and angles to target all muscle fibers. Incorporate overhand, neutral, and underhand grips into your routine.
Mind-muscle connection: Really focus on the squeeze at the top of each rep. The more you can feel your triceps working, the more they’ll grow.

Conclusion

If you’re serious about growing your arms, you’ve got to make triceps a priority. They’re the driving force behind pushing power and make up the bulk of your arm size. Whether you’re working with dumbbells, cables, or just your body weight, these exercises give you all the tools you need to build strong, defined triceps. Keep your workouts varied, stay consistent, and always train with purpose—and you’ll start seeing those gains in no time.

Key Takeaway: The triceps have three distinct heads—the long head, lateral head, and medial head. To really grow and shape your arms, you’ll want to hit all three through different exercises and angles.

FAQs

How long does it take to see visible tricep gains?

If you’re training consistently and eating right, you might start to see definition in about 4 to 6 weeks. Bigger size gains can take a couple of months or more.

Can I train triceps and chest on the same day?

Absolutely. In fact, they pair well together because both involve pushing movements. Just make sure you’re not too fatigued to keep your form solid.

Is it better to lift heavy or do more reps for triceps?

It’s best to mix both. Go heavier with compound moves like the close-grip bench, and do higher reps on isolation exercises like kickbacks or rope pushdowns.

Should I hit all three heads of the triceps every workout?

Exactly. Use a mix of presses, overhead movements, and extensions to train the entire muscle.

Are resistance bands effective for tricep workouts?

Yes! Bands are great for pushdowns, kickbacks, and overhead extensions. They offer constant tension and are easy on the joints, making them ideal for home workouts too.