The triceps may not have the same cultural cache as their cousins on the other side of the humerus, but in the strength world, they’re just as important—if not more so! Whether you’re a bodybuilder or just someone looking to get stronger in your presses, it’s worth your time to add some size to the back of your arms.
You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume, and rest periods. But rather than making you sit down to try and figure all of that out, I’ve done the work for you here with six straightforward and effective triceps workouts.
Each is a bit different from the others based on your training experience and goals. Each one includes movements from the large family of triceps exercises—close-grip bench presses and dips, skullcrushers, press-downs, overhead extensions, and kick-backs—that focus on one or more of the three heads (lateral, long, and medial). Of course, you can’t isolate a particular head, but you can shift the focus to some degree with changes in hand and body position.
Pick a routine you like, try it for 4-8 weeks wherever it makes sense in your split, then go back to your regular workout or try another from the list.
But don’t forget that you need more than just a great triceps workout to build serious arms! Check out the Muscle-Building Workout Plans in Bodybuilding.com All Access to get a total-body program that puts the principles of these workouts into action. The plans are created by professionals and offer detailed training and nutritional assistance for any lifter looking to add overall muscle mass and strength.