The Ultimate Triceps Training Guide
Developing strong triceps is essential for upper body power, pushing strength, and balanced arm development. This guide covers the most effective exercises, programming strategies, and expert tips to help you build impressive triceps.
Why Triceps Matter
- Pushing Power: Contribute 60-70% of upper arm mass
- Joint Stability: Support shoulder and elbow function
- Aesthetic Balance: Create arm definition and proportion
Top 5 Triceps Builders
1. Weighted Dips
The king of triceps exercises – targets all three heads with heavy loading potential.
- Lean forward slightly to emphasize triceps
- Add weight with dip belt for progression
- 3-4 sets of 6-10 reps
2. Close-Grip Bench Press
Compound movement allowing heavy overload for triceps growth.
- Hands shoulder-width apart
- Control eccentric (lowering) phase
- 4 sets of 6-8 reps
3. JM Press
Hybrid between close-grip bench and skull crusher for maximum tension.
- Elbows at 45-degree angle
- Bar touches upper chest/mid-torso
- 3 sets of 8-12 reps
4. Overhead Cable Extensions
Isolates long head with constant tension.
- Use rope attachment
- Keep elbows close to ears
- 4 sets of 12-15 reps
5. Tate Press
Unique dumbbell variation focusing on peak contraction.
- Palms face inward throughout movement
- Focus on squeeze at top
- 3 sets of 10-12 reps
Advanced Training Methods
| Technique | How To | Best For |
|---|---|---|
| Cluster Sets | 5 reps, 15s rest, repeat for 3-5 clusters | Strength gains |
| Drop Sets | 3-4 weight drops with no rest | Muscle hypertrophy |
| 1.5 Reps | Perform partial reps between full reps | Time under tension |
Sample 6-Week Triceps Program
Phase 1: Foundation (Weeks 1-2)
- Weighted Dips: 4×6-8
- EZ Bar Skull Crushers: 3×10-12
- Cable Pushdowns: 3×15
Phase 2: Intensity (Weeks 3-4)
- JM Press: 4×6-8
- Overhead DB Extension: 3×10-12
- Drop Set Rope Pushdowns: 2×12+
Phase 3: Peak (Weeks 5-6)
- Cluster Set Dips: 5×3+3+3
- Tate Press: 3×8-10
- 1.5 Rep Cable Extensions: 3×10
Key Training Principles
- Progressive Overload: Increase weight/reps weekly
- Full Range: Train through complete ROM
- Mind-Muscle: Focus on triceps contraction
- Recovery: 48-72 hours between sessions
Common Mistakes To Avoid
- ❌ Elbows flaring during presses
- ❌ Using momentum instead of muscle
- ❌ Neglecting overhead movements
- ❌ Overtraining (more than 4x/week)
Nutrition For Growth
- 1g protein per pound of bodyweight
- Healthy fats for hormone production
- Carbs around workouts for energy
- Stay hydrated – muscles are 70% water
Final Tips
- Film your form to check technique
- Prioritize sleep for recovery
- Be patient – triceps respond over weeks/months
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