Massive Triceps Gains: The Only 6 Triceps Workout Exercises You Need

If you’re aiming for massive arms, focusing on your triceps is essential. Your triceps make up two-thirds of your arm’s muscle mass, meaning bigger, stronger triceps translate directly to more impressive arms. Whether you’re a beginner or an advanced lifter, mastering these triceps workout exercises will unlock gains like never before. Here’s your ultimate guide to the only six triceps exercises you need for massive growth.

1. Tricep Pushdown

4 Sets x 12 Reps

The tricep pushdown is a staple in any triceps workout. This exercise targets all three heads of the triceps: the long, lateral, and medial heads, making it an excellent move for overall muscle development.

How to Perform

1. Attach a straight bar or rope to a cable machine and set the pulley to the highest setting.
2. Stand upright, with a slight bend in your knees, and grip the bar or rope with palms facing down.
3. Tuck your elbows close to your sides and extend your arms downward, fully straightening them.
4. Slowly return to the starting position, resisting the weight.

Pro Tips

• Avoid letting your elbows flare out; keep them stationary for maximum isolation.
• Use a moderate weight to ensure proper form while performing all 12 reps.

This exercise is perfect for warming up your triceps and setting the tone for the rest of your workout.

2. Lying Tricep Skull Crushers

2 Sets x 15 Reps

Lying skull crushers are an effective isolation exercise for building the long head of the triceps. Adding this movement to your triceps workout ensures you’re maximizing your muscle growth.

How to Perform

1. Lie flat on a bench and hold an EZ bar or dumbbells with an overhand grip.
2. Extend your arms straight up, with your elbows locked but not overextended.
3. Slowly lower the bar or dumbbells toward your forehead by bending your elbows.
4. Push the weight back up to the starting position, fully extending your arms.

Pro Tips

• Control the weight during the descent to avoid injury.
• Ensure your elbows stay in place to isolate the triceps effectively.

This exercise provides a deep stretch in the triceps, leading to better muscle activation.

3. Bar Tricep Dips

2 Sets x 12 Reps

Bar dips are a classic bodyweight triceps workout exercise that builds strength and endurance. They emphasize the lateral and long heads of the triceps, while also engaging your chest and shoulders.

How to Perform

1. Grip parallel bars and lift yourself off the ground, arms fully extended.
2. Lean slightly forward, but keep your elbows tucked close to your body.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
4. Push yourself back up to the starting position.

Pro Tips

• Avoid leaning too far forward to ensure your triceps, not your chest, are doing most of the work.
• Use a resistance band or an assisted dip machine if you’re unable to perform bodyweight dips initially.

Bar tricep dips are perfect for adding mass and developing functional strength in your arms.

4. Diamond Push-Ups

2 Sets x 12 Reps

Diamond push-ups are one of the best bodyweight exercises for isolating the triceps. This variation places your hands close together, forcing your triceps to work harder than in traditional push-ups.

How to Perform

1. Get into a standard push-up position, but bring your hands together to form a diamond shape with your thumbs and index fingers.
2. Lower your chest toward your hands by bending your elbows.
3. Push yourself back up to the starting position.

Pro Tips

• Keep your core tight to prevent sagging hips.
• Perform the movement slowly for greater muscle engagement.

Incorporate diamond push-ups into your triceps workout to build strength and endurance without needing any equipment.

5. Bench Dips

3 Sets x 10 Reps

Bench dips are another fantastic bodyweight exercise that targets your triceps while engaging your shoulders and chest. They are particularly effective for beginners looking to build strength and definition in their arms.

How to Perform

1. Sit on a sturdy bench or box and place your hands beside your hips, fingers pointing forward.
2. Slide your hips off the bench and extend your legs straight in front of you.
3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
4. Push yourself back up to the starting position.

Pro Tips

• Keep your elbows pointing straight back to avoid shoulder strain.
• For added intensity, place a weight plate on your lap.

Bench dips are highly effective for burning out your triceps at the end of a workout.

6. One-Arm Tricep Pushdown

2 Sets x 15 Reps

The one-arm tricep pushdown is an isolation exercise that helps build muscle symmetry while focusing on the lateral head of the triceps. It’s ideal for ensuring both arms develop evenly.

How to Perform

1. Attach a single handle to a cable machine and set the pulley to the highest position.
2. Grip the handle with one hand, keeping your elbow tucked into your side.
3. Push the handle downward until your arm is fully extended.
4. Slowly return to the starting position and repeat with the other arm.

Pro Tips

• Use a moderate weight to maintain strict form.
• Focus on squeezing your triceps at the bottom of the movement for maximum contraction.

This exercise helps refine your triceps and address any imbalances in arm strength.

Creating the Perfect Triceps Workout Plan

To achieve massive triceps gains, you need to incorporate these six exercises into your training routine. Here’s how a typical triceps workout session might look:

1. Warm-Up: Start with light pushdowns or a few sets of diamond push-ups to warm up the triceps.
2. Power Moves: Perform bar tricep dips and skull crushers to target the long head and build strength.
3. Isolation: Focus on tricep pushdowns and one-arm pushdowns to refine and sculpt the muscle.
4. Burnout: Finish with bench dips or an additional set of diamond push-ups to exhaust the muscle fully.

Tips for Maximizing Your Triceps Gains

• Progressive Overload: Gradually increase the weight or reps over time to keep challenging your muscles.
• Proper Form: Prioritize technique over heavy weights to avoid injury and maximize muscle engagement.
• Rest and Recovery: Allow 48 hours between triceps workouts to give your muscles time to repair and grow.
• Nutrition: Support your triceps workout with a high-protein diet to fuel muscle growth.

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Conclusion

Building massive triceps doesn’t require endless exercises or complicated routines. With these six proven moves—tricep pushdowns, skull crushers, bar dips, diamond push-ups, bench dips, and one-arm pushdowns—you have everything you need to sculpt powerful, defined arms. Commit to consistency, focus on proper form, and watch your triceps transform with every workout.

Elevate your training by incorporating these triceps workout staples, and you’ll be flexing those massive gains in no time.