The Best Exercises For Big Triceps

In this article, I’m going to show you the best exercises for big triceps.

When you think of growing bigger arms, what’s the first thing that comes to mind?

Probably your biceps, right?

While they definitely add size, it’s actually your triceps that make up the bulk of your arms.

Plus, strong triceps will lead to a stronger bench press if you’re in to that sort of thing.

I don’t know about you, but that sounds amazing to me.

So, the question then becomes…

What Are The Triceps?

The triceps are the muscles that run down the back of your upper arm.

Some might say they look like a “horseshoe” because when you have well defined triceps, it looks like a horse stepped on the back of your arm.

The triceps consist of 3 separate heads:

1. Long head
2. Medial Head
3. Lateral Head

All 3 heads are involved in extending (straightening) your elbow.

While the long head of the triceps also helps extend your arm as well.

So, the best exercises for big triceps are the ones that build that horseshoe look.

Now, the…

…Best Exercises For Big Triceps…

…are actually a combination of exercises that include both compound and isolation exercises.

Compound movements are the movements that work multiple muscles as once.

Think of a bench press – you’re using your chest, shoulders, triceps, and core.

This is great because you’ll be able to lift the heaviest weight possible in order to gain both strength and size in your triceps.

Therefore, compound movements are one of the best exercises for big triceps.

Isolation movements allow you to place more tension specifically on your triceps. The more tension you create, the more muscle is built.

For example, in a cable tricep extension, only your triceps are being worked.

Think of the Isolation movements as like the clean up crew – After the compounds do the bulk of the work, the isolation movements come through to clean up whatever the compounds miss out on.

In addition to incorporating different movements, you can manipulate what heads you’re working by changing your elbow position. 

All 3 heads will be at work to help extend your elbow.

But, if you remember from above, the long head is also responsible for shoulder extension.

So, by changing your elbow position, you can work the long head from a shortened or lengthened position – both are important for big triceps and arms.

When your elbows are at your sides, the long head will be worked in a “shortened” position because it’s fully contracted.

As you start move your arm in front of your body and above your head, the long head starts to stretch a bit – almost like a rubber band.

Now you’re working the long head from a “lengthened” position or greater range of motion, which is important for building muscle.

So, the best exercises for big triceps will be split up into 3 different categories:

1. Compound movements
2. Isolation elbow next to you
3. Isolation elbow in front/above you

You’re going to pick 1 from each category below per upper body workout.

Now…

The Best Exercises For Big Triceps: Compound Exercises

These are the movements you will START your workouts with.

The reason is simple: they require the most energy and you always want to start with your main goal.

In this case, that main goal is growing big triceps.

1. Bench Press: 3 sets, 4-8 reps

This is a staple upper body exercise and probably one of my favorites.

It allows you to build upper body strength and size in the chest, shoulders, and triceps.

It’s definitely one of the best exercises for big triceps.

You can change your hand position by incorporating more of a close grip or even reduce the range of motion and perform a floor press to emphasize more triceps.

Use a barbell for more strength and dumbbells for more hypertrophy or if your shoulders can’t handle the barbell. 

2. Dips: 3 sets, 6-10 reps

Dips are probably one of the most underrated exercises for big triceps out there.

Probably because they’re hard AF, so not too many people do them anymore.

Dips were an integral part to me building up my triceps. 

I’m not talking about dips where you place your hands on a bench and dip down.

I’ve found those to be brutal on the shoulders for both myself and coaching clients.

The dips I’m talking about are the ones where you place your hands to the side of you on a dip station or bars.

You can prioritize your triceps by having more of an upright torso and keeping your elbows tucked in close to your body because you want your elbows to flex (bend) more vs flaring out super wide.

Only go down as deep as it feels comfortable – don’t be stupid and force it. Listen to your body. 

If you can’t yet do bodyweight dips, you can add assistance with a band, perform negatives, or use a dip assisted machine at the gym.

The Best Exercises For Big Triceps: Isolation w/Elbow Next To Your Body

For these exercises, your elbows will be at your sides.

This will work all 3 tricep heads, while working the long head in a more “shortened” position. 

1. Cable Rope Tricep Extensions: 3 sets, 8-20 reps

One of the things I use to believe was that switching your hand position would have an impact on growing your triceps.

The only impact it’ll have is awkwardness and you lifting less weight. 

Therefore the best hand position is going to be palms down.

The key here is keeping your should blades in your back pocket, elbows pinned to your side, and pressing all of the way down to your waist through your pinkies so that you can get the best tricep contraction. 

This will work that horseshoe part of your triceps.

I recommend doing this with a rope attachment because it allows you to get a better contraction and more range of motion.

Keep in mind that there are many more variations and tricep exercises to try.

2. Pushup: 3 sets, max reps

The pushup is one of the best upper body and core exercises that you can do.

The cool thing with pushups is it’s a bodyweight movement that you can do anywhere and tailor to you.

Your triceps will be worked regardless, but if you really want to focus on them, you can bring your elbows and hands in closer to your body to get more bend in your elbow.

To start, you can elevate your hands on the wall, table, barbell, or bench to push up less bodyweight and make them a bit easier.

But if you’re ready, doing these from the ground will be challenging enough. 

And if this is still too easy, you can add weight to your back or place your hands on plates or blocks to get a bigger range of motion. 

Either way, move your hands and elbows in a bit closer to prioritize your triceps.

The Best Exercises For Big Triceps: Isolation w/Elbow In Front/Above Your Body

These movements will be performed with your elbow either in front of or above your head.

As your elbow moves more in front of your body, the long head of the tricep becomes more “stretched” out and therefore creates more tension which will lead to bigger triceps.

1. Skull Crusher: 3 sets, 8-12 reps

The skull crusher sounds scary, but I promise it’s not.

You’re NOT actually going to smash your skull, even though the name implies that.

What you are going to do is build a gnarly set of triceps.

You’ll start with the weight directly above you, bend at the elbow, and only move your forearm.

Once at the bottom, you’re going to think of pushing the weight to the wall behind you.

So you’re almost pushing at a bit of an angle.

You can use DB, which is my preference since they’re easier on the wrists and elbows, or a barbell/EZ bar to load it up more.

2. OH Tricep Extensions: 3 sets, 8-12 reps

Again, the goal here is to work the long head of your triceps when it’s fully stretched by bringing your elbows above your head.

Make sure you position your elbows around 45 degrees so that it feels comfortable on your shoulders, elbows, and you can feel your triceps working.

You can do this with dumbbells or cable which will train triceps slightly different since there is constant tension.

Tips and tricks for Building Big Triceps:

1. Form always comes first.

Earn the right to add weight.

If you’re form is off, you’re not yet able to create enough tension and feel the movement in your triceps. 

Once everything feels and looks good, add weight.

2. Make sure you’re lifting heavy enough.

Once your form is on point, make sure your lifting heavy enough.

At first, you’ll grow muscle from the newbie gains. But once you gain more experience, those gains will wear off and your muscles will need a reason to grow.

So lifting heavy is important for challenging your muscles and forcing them to grow.

A good rule of thumb to know this is the case is that those last few reps should be very challenging and you should feel the need to rest 2-3 minutes.

Plus having a pump and burn in your triceps is a bonus that can potentially lead to more muscle growth and confidence, but it’s not a necessity.

3. Progressive overload.

Circling back to giving your muscles a reason to grow. 

If you always stick to the same weight and rep scheme, your muscles will stay the same because they have no reason to do anything else.

They’re lifting the same weight and reps and get use to it.

So, you have to do more in order for your muscles to adapt and grow bigger and stronger.

Welcome progressive overload.

Your body is an adaptation machine. It’s in our DNA to help us survive.

When your muscles lift heavier – either with more weight or more reps with the same weight – a signal is sent that they must grow bigger and stronger to be able to better handle that weight in the future.

So, each week try setting a new PR (personal record) in one thing for at least one exercise, whether it’s weight, reps, form, etc.

4. Train through a full range of motion.

This is the best for joint health and where most muscle is built. 

Fully extend your elbow for the best gains.

If you’re half repping everything because you’re lifting too heavy or your form is poo-poo, then you’re missing out on all of the benefits.

The more your muscles stretches, the more of that muscle you work. The more of that muscle you work, the stronger and more defined it’ll get.

So, make sure you’re lifting through a full range of motion for the best results.

5. Rest in between sets.

This is not a race.

“But I feel like I can keep going! Why rest dude?”

Well, so your muscles can recover and you can lift HEAVY again. 

Building muscle is a 2 step equation: break down the muscle and recover.

If you’re not resting enough, you’re limiting how much weight you can lift.

When you limit how much weight you can lift, you’re limiting your gains.

This isn’t a race to burn calories and get out of breathe.

This a goal to build muscle and to do that, you have to rest so you can continue to lift heavy.

For the bigger compound movements, aim for 3-5 minutes of rest.

For the smaller isolation movements, aim for 1-3 minutes of rest depending on the rep range.

Over time, you’ll have a better idea of how much rest you need before moving onto the next set.

But if you feel like you don’t need much rest, that’s a sign you gotta lift heavier dude.

6. Aim for 10-20 weekly sets in total.

This is what research shows to be the most optimal volume in terms of building muscle.

Some will come from your big compound movements, others will come from direct isolation work.

For example:

1. BB Bench Press: 4 sets
2. DB Skull Crushers: 3 Sets
3. Cable Tricep Pressdowns: 3 Sets

Total: 10 Weekly Sets

You can slowly increase these over time by adding in more sets or another tricep exercise.

7. Eat enough food. 

That extra fuel from food can help you push harder in your workouts, and give you enough to recover and grow bigger muscles. 

So, aim for a 200-300 calorie surplus and get after it!

Big Triceps Focused Program

I’m giving you a free program that includes the best exercises for big triceps.

Follow this for 4-8 weeks while following the tips and tricks from above, and you’ll see a difference in those triceps.

Use the google thingy to find exercise demonstrations 🙂

Upper Body 2:

1. Dips: 3×6, Rest 3-5 min

2. Inverted Row: 3×8, Rest 2 min

3a. Seated DB Hammer Curl: 3×8-10

3b. Seated Side Lateral Raises: 3×10-12, Rest 2 min

4a. DB Skull Crusher: 3×10-12

4b. Cross Cable Tricep Extension: 3×10-12, Rest 1-2 min

And that’s it!

If you follow these guidlines and programs to a T, you’ll have a nice set of arms.

Talk soon,

-Coach Bob

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