Transform Your Triceps: Discover the Best Exercise for Maximum Gains

Published on 21 May 2024 at 18:16

Triceps are often overlooked when trying to increase the size of your arms, but they play a crucial role in achieving that strong, defined look. In this article, we will break down the most researched and best-studied triceps exercises that can help you maximize your muscle gains. This guide is for everyone, from beginners to experts. Let’s dive in and discover how you can sculpt your triceps to perfection!

Why Focus on Triceps?

The triceps actually make up about two-thirds of your upper arm's muscle mass. So, naturally, training them right will significantly increase your overall arm size and strength. Strong triceps not only enhance your arm aesthetics but also improve your performance in various pressing movements like bench presses and overhead presses.

Anatomy of the Triceps

The triceps consist of three heads:

  1. Long Head: The largest part of the triceps that runs along the back of your arm.
  2. Lateral Head: Located on the outer side of the arm.
  3. Medial Head: Positioned on the inner side of the arm, underneath the long head.

Each head can be targeted with specific exercises to ensure balanced development and maximum gains.

Top Exercises

Tricep Dips

Rating: 4.8 stars
5 votes

Tricep dips are considered one of the best exercises for building tricep strength and size. This compound movement not only targets all three heads of the triceps but also engages your chest and shoulders, making it a highly efficient exercise.

  1. Setup: Find parallel bars or a sturdy bench. Position your hands shoulder-width apart on the bars or the edge of the bench.
  2. Starting Position: Lift yourself up so your arms are fully extended, supporting your body weight.
  3. Lowering Phase: Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. Keep your elbows close to your body to maximize tricep engagement.
  4. Pressing Phase: Push yourself back up to the starting position by straightening your arms. Focus on using your triceps to lift your body.

Close-Grip Bench Press

Rating: 4.6 stars
5 votes

This variation of the bench press shifts the focus from the chest to the triceps.

  1. Setup: Lie on a bench with your hands placed closer than shoulder-width apart on the barbell.
  2. Execution: Lower the bar to your chest, keeping your elbows close to your body, then press it back up.

Overhead Tricep Extension

Rating: 5 stars
5 votes


This exercise targets the long head of the triceps.

  • Setup: Hold a dumbbell or an EZ bar with both hands and extend your arms overhead.
  • Execution: Lower the weight behind your head by bending your elbows, then extend your arms back up.


Tricep Pushdowns

Rating: 4.8 stars
5 votes

Using a cable machine, this exercise effectively isolates the triceps.

  1. Setup: Attach a straight bar or rope to the high pulley of a cable machine.
  2. Execution: Push the bar or rope down until your arms are fully extended, then return to the starting position.


Strong, well-defined triceps are essential for impressive arm size and overall upper body strength. By incorporating exercises like tricep dips, close-grip bench presses, overhead tricep extensions, and tricep pushdowns into your routine, you can ensure balanced development and maximum gains. Remember, consistency and proper form are key to achieving your fitness goals. So, start incorporating these exercises into your workout plan and watch your triceps transform!

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