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Targeted Triceps Workout

Hey there! Today I want to share with you a fantastic home workout plan that specifically targets your triceps. If you're looking to tone and strengthen those upper-arm muscles, then this is the workout for you. No need for fancy gym equipment or expensive memberships; all you need is a little space and determination. So, get ready to feel the burn and achieve those toned arms you've always dreamed of!

Targeted Triceps Workout

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Triceps Anatomy

Muscle Structure

The triceps, also known as the triceps brachii, is a muscle located on the back of the upper arm. It is composed of three heads: the long head, lateral head, and medial head. These heads work together to provide strength and stability to the arm.


The primary function of the triceps is to extend the arm at the elbow joint. This means that when you straighten your arm or perform pushing movements, such as pushing a heavy door open or pushing yourself up from a seated position, the triceps are actively engaged.

Common Triceps Exercises

There are numerous exercises that specifically target the triceps, allowing you to effectively strengthen and tone this muscle group. Some popular triceps exercises include triceps pushdowns, skull crushers, diamond push-ups, and overhead triceps extensions.

Importance of Targeting Triceps

Arm Definition

Targeting the triceps is crucial for achieving well-defined arms. While many people focus solely on bicep exercises, neglecting the triceps can lead to an imbalanced appearance. By incorporating triceps exercises into your workout routine, you can develop strong and aesthetically pleasing arms.

Improved Pushing Exercises

Strong triceps are essential for a variety of pushing exercises, such as push-ups, bench presses, and shoulder presses. When your triceps are weak, these movements can become challenging and limit your overall strength. By focusing on triceps workouts, you can enhance your performance in these exercises and achieve better results.

Injury Prevention

Strengthening the triceps is not only important for aesthetics and performance but also for injury prevention. Weak triceps can lead to imbalances in the arm muscles, increasing the risk of injuries such as elbow tendinitis or shoulder impingement. By targeting the triceps, you can maintain a balanced upper body and reduce the likelihood of such injuries.

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Choosing the Right Exercises

Compound vs. Isolation Exercises

When selecting triceps exercises, it's important to consider both compound and isolation exercises. Compound exercises, such as close-grip bench press and triceps dips, involve multiple muscle groups and provide overall strength. Isolation exercises, such as triceps pushdowns and overhead triceps extensions, specifically target the triceps for focused muscle development.

Equipment Options

Triceps exercises can be performed using various equipment options, such as dumbbells, barbells, resistance bands, or cable machines. Each equipment option offers a unique stimulus to the triceps muscles, allowing for different degrees of resistance and range of motion. It is beneficial to incorporate a combination of equipment options into your triceps workout routine to continuously challenge and stimulate muscle growth.

Bodyweight Exercises

Bodyweight exercises are an excellent option for targeting the triceps, especially for those who prefer working out at home or have limited access to equipment. Exercises such as diamond push-ups and triceps dips can be performed using just your body weight, making them convenient and effective options for triceps development.

Warm-up Routine

Shoulder Mobility Exercises

Before starting your triceps workout, it's essential to adequately warm up your shoulder joints. Performing shoulder mobility exercises, such as arm circles, shoulder rolls, and shoulder dislocations, helps improve the range of motion and prepares your shoulders for the triceps exercises to come.

Arm Circles

Arm circles are a simple warm-up exercise that specifically targets the triceps and shoulders. Stand with your feet shoulder-width apart and extend your arms out to the sides. Start making small circles with your arms, gradually increasing the size of the circles. Perform this exercise for about 20 to 30 seconds in both clockwise and counterclockwise directions.

Triceps Dynamic Stretches

To further warm up the triceps, incorporating dynamic stretches can help increase the blood flow and flexibility of the muscle before exercising. One effective triceps dynamic stretch is the triceps overhead reach. Stand tall, extend one arm overhead, and bend it at the elbow, allowing your hand to reach between your shoulder blades. Gently press your elbow with your other hand to deepen the stretch, hold for a few seconds, and repeat on the other side.

Targeted Triceps Workout

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Triceps Workouts for Strength

Close-Grip Bench Press

The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. To perform this exercise, lie on a bench with your feet flat on the floor and hands placed on the barbell, slightly narrower than shoulder-width apart. Lower the barbell to your chest, then push it back up to the starting position, focusing on contracting the triceps throughout the movement. Aim for 3 to 4 sets of 8 to 12 reps.

Triceps Dips

Triceps dips are a bodyweight exercise that can be performed using parallel bars, a dip station, or even the edge of a sturdy chair. Start by gripping the bars or chair edge with your hands shoulder-width apart and legs extended in front of you. Lower your body down by bending your elbows until your upper arms are parallel to the ground, then press back up to the starting position. Complete 3 to 4 sets of 10 to 15 reps.

Overhead Triceps Extension

The overhead triceps extension targets the long head of the triceps and can be performed using a dumbbell, kettlebell, or even a resistance band. Begin by standing or sitting with your back straight and holding the weight with both hands overhead. Lower the weight behind your head by bending your elbows, then extend your arms back up to the starting position. Perform 3 to 4 sets of 8 to 12 reps.

Triceps Workouts for Size

Triceps Pushdown

The triceps pushdown is an isolation exercise that effectively targets the triceps. To perform this exercise, attach a straight bar or rope to a cable machine and stand facing it with your feet shoulder-width apart. Grab the bar or rope with an overhand grip and position your elbows at your sides. Push the bar or rope downward until your arms are fully extended, then slowly return to the starting position. Aim for 3 to 4 sets of 10 to 15 reps.

Skull Crushers

Skull crushers, also known as lying triceps extensions, are a popular exercise for triceps development. Lie on a bench with a barbell or dumbbells held directly above your forehead, arms fully extended. Slowly lower the weight towards your forehead by bending your elbows, keeping them pointed towards the ceiling. Extend your arms back up to the starting position, focusing on engaging the triceps. Complete 3 to 4 sets of 8 to 12 reps.

Cable Kickbacks

Cable kickbacks are another effective exercise for targeting the triceps. Begin by attaching a single-hand handle to a low cable machine, standing a couple of steps away from it. With your left hand on your hip, hold the handle with your right hand, palm facing upward. Extend your arm straight back, squeezing your triceps at the end of the movement, then return to the starting position. Perform 3 to 4 sets of 10 to 15 reps per arm.

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Triceps Workouts for Definition

Diamond Push-Ups

Diamond push-ups are a challenging variation of the traditional push-up that effectively targets the triceps. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down by bending your elbows, keeping them close to your sides, then push back up to the starting position. Aim for 3 to 4 sets of 8 to 12 reps.

Triceps Rope Pushdown

The triceps rope pushdown is a variation of the triceps pushdown exercise that provides a different grip for targeting the triceps. Stand facing a cable machine with a rope attachment. Grab both ends of the rope, palms facing each other, and position your elbows at your sides. Push the rope downward until your arms are fully extended, then slowly return to the starting position. Complete 3 to 4 sets of 10 to 15 reps.

Triceps Bench Press

The triceps bench press is a variation of the traditional bench press that emphasizes triceps engagement. Lie on a bench with a barbell or dumbbells, hands placed slightly wider than shoulder-width apart. Lower the weight to your chest by bending your elbows, then push it back up to the starting position, keeping your elbows close to your body. Perform 3 to 4 sets of 8 to 12 reps.

Frequency and Repetition Range

Training Frequency

The frequency at which you train your triceps depends on your overall workout routine and individual goals. As a general guideline, it is recommended to train the triceps 2 to 3 times per week with at least one day of rest in between sessions. This allows for sufficient recovery and growth of the triceps muscles.

Recommended Repetition Range

The repetition range for triceps exercises can vary depending on your goals. For strength development, aim for 8 to 12 repetitions per set, using a weight that challenges you by the last few repetitions. For size and definition, increase the repetition range to 10 to 15 reps per set, focusing on maintaining proper form and engaging the triceps throughout each rep.

Progressive Overload

To continue seeing progress and improvements in triceps strength and size, it is important to gradually increase the weight or resistance used in your exercises. This concept, known as progressive overload, helps stimulate muscle growth and adaptation. Start with a weight that allows you to complete the desired repetitions with proper form, and incrementally increase the weight over time as your triceps become stronger.

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Tips for Proper Form

Maintaining Proper Alignment

Proper alignment is key to maximizing the effectiveness of triceps exercises and minimizing the risk of injury. When performing exercises such as the close-grip bench press or triceps dips, ensure that your elbows are pointing straight back and your wrists are aligned with your elbows. Avoid letting your elbows flare out to the sides or allowing your wrists to bend excessively.

Range of Motion

To fully engage the triceps and achieve optimal results, it is important to perform exercises through a full range of motion. When doing exercises such as triceps pushdowns or skull crushers, focus on fully extending your arms and squeezing the triceps at the bottom of each movement. Avoid cutting short the range of motion, as this limits the effectiveness of the exercise.

Avoiding Excessive Momentum

Maintaining controlled and deliberate movements is crucial for isolating the triceps and preventing the use of excessive momentum. It can be tempting to swing or jerk the weights during exercises such as cable kickbacks or triceps rope pushdowns, but this takes the emphasis away from the triceps and increases the risk of injury. Always control the weights throughout the exercise, using a slow and controlled tempo.

Sample Triceps Workout Routine

Exercise 1: Close-Grip Bench Press

  • Warm up with a few light sets prior to the working sets.
  • Perform 3 sets of 10 reps with a weight that challenges you by the last few reps.
  • Focus on keeping your elbows close to your body and fully engaging your triceps throughout the movement.

Exercise 2: Triceps Pushdown

  • Attach a straight bar or rope to a cable machine.
  • Perform 4 sets of 12 reps, maintaining proper form and contraction of the triceps at the end of each rep.

Exercise 3: Skull Crushers

  • Lie on a bench with a barbell or dumbbells held above your forehead.
  • Perform 3 sets of 8 to 12 reps, focusing on a controlled descent and contraction of the triceps at the bottom of each rep.

By following this comprehensive triceps workout routine, you can effectively target, strengthen, and develop your triceps muscles. Remember to prioritize proper form, gradually increase weight and resistance, and listen to your body's needs for rest and recovery. With consistency and dedication, you can achieve defined, strong, and injury-resistant triceps.

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