If your goal is having arms that bust from your sleeves every-time you wear a new t-shirt, then you must consider adding both biceps and tricep exercises in your gym routine.
However, frequency and volume of the tricep workouts should be greater than the biceps workout as it makes up more than two-third of your upper arm.
No matter what your fitness level, what you need – exercises or workouts for tricep, at gym or at home tricep workout, I got you’ve covered in this article.
So, sit back and relax, grab yourself a pre workout or a coffee because it’s gonna be a looooong article!
What Exercise Works the Tricep
One of the most common mistakes people make in the gym, not only for tricep but also for any muscle in the body is to choose any random exercises without knowing if it actually affects the muscle or not?
Understanding exercises that help you to grow triceps or for any muscle is not that hard, all you should know are the different heads of it and how they work when you do any exercise for that muscle group.
For the tricep, it has three heads namely, lateral, medial and long head.
In order to have a great tricep definition, you should focus on all three muscle heads.
Check out the graphic below to understand the different tricep heads, sometimes people also named it differently though.
Now you know about the different tricep head and it’s different name, let’s look at it’s anatomy along with some tricep exercises that work different tricep heads.
As you read further, you will see there are no exercise instructions on how to do this and how to do that exercise as I don’t really bore you with the exercise instruction that you can find all over the web.
I learn most of the exercise form from three sources
Exercises For Outer Tricep – Lateral Head
As you’ve seen some tricep exercises for lateral head, find some more below.
If you really don’t know whether this tricep exercise works lateral head or not just check that exercise you’re doing with arms at sides and have an overhand grip.
- Straight Bar Push-downs
- Bench dips or tricep dips
- Diamond Pushups
- Close grip bench press
Exercises For Middle Tricep – Medial Head
If you’re doing any tricep exercise and it has an underhand grip that means you’re training the medial head of the tricep.
- Reverse grip press down
- Tricep KickBack
Exercises For Inner tricep – Long Head
- Rope Overhead Tricep Extension
- One Arm Overhead tricep Extension
- Decline/Incline Bench Skullcrushers
Tricep Best Compound Exercises
I believe most of you know about compound exercises but for some who don’t know what it is?
A compound exercise is an exercise that trains more than two muscles at a single time, aka multi-joint exercises.
It has been shown many times in the study that compound exercises are better for muscle hypertrophy than the isolation exercises.
Most of the time, no matter which exercise you’re doing it will be a compound exercise as there are very few isolation exercises for triceps.
- Heavy bench press
- Overhead tricep extensions
- Lying barbell tricep extensions
- Tricep dips
- Ez bar tricep extension – seated
Tricep Best Isolation Exercises
As I said earlier, there are few isolation exercises not only for triceps but most of the body parts.
In my best knowledge below are a few best isolation exercises for triceps that you can do at gym.
- Single rope pushdowns
- Tricep kickbacks*
- Skurll Crushers
- One arm overhead extensions*
Some people found Tricep kickbacks and one arm overhead extensions are great for isolation, while some have difficulty with the shoulder when they perform these exercises.
This can be different for person to person so give it a try and see for yourself!
Great Tricep Workouts
We all want a great, and intense workout that we can feel during and after the workout but have you ever asked yourself what it takes to have a great workout?
In order to have a great workout not only from a muscle growth perspective but other perspectives as well, you should focus on two things: exercise volume and exercise intensity.
Now before you see workouts for yourself, what I really like to do in my tricep workout is choose one or two exercises for each head and train them.
You can do the same just keep in mind that never overtrain your muscles.
Tricep Workouts for Men
Tricep Workout 1
|Exercise||Diamond Pushups||Incline Skullcrusher||Tricep Kickback|
Tricep Workout 2
|Exercise||Ez-Bar Tricep Extensions||Cable Push downs||Weighted Bench Dips|
Tricep Workout 3
|Exercise||Close grip bench press||Rope Overhead Tricep extension||Reverse grip press down||Diamond or Regular Pushups|
As you can see there are a total three workouts and each workout targets all of your tricep heads.
This is the sample tricep workout In order to customize it for yourself you can change the intensity, volume of exercise or exercises but make sure that you train all your tricep heads.
Tricep Workouts for Female
I saw many times people asking me over the internet and on my IG Dms that can you tell me the workout for this body part for females?
I don’t know why people ask this question over and over again but let me tell you that no matter what your gender is, you should incorporate all exercises for specific body parts in your workout routine in order to have maximum muscle growth.
One tip that I can give you for female tricep workout is you can decrease your volume if you find it too hard to complete it.
Tricep Workouts Without Weights
Now when it comes to doing bodyweight workouts for triceps, there are some exercises that you can do at home.
- Regular Pushups
- Diamond Pushups
- Bench dips on your chair
- Modified Narrow grip pushups
- Plank to push ups
- Press Up
Now you know which body weight tricep exercise you can do at home let’s look at the without weights tricep workout.
|Exercise||Regular Push ups||Bench Dips(Weighted if possible)||Diamond Pushups||Plank to Push Ups|
How can I train my tricep at home
Now you know tricep workouts at home, there are some tips that you can apply to train your triceps at home.
- First of all, you can take any weights in the home and put it on your legs to perform bench dips.
- Try to do diamond push ups till failure(My favourite home workout tip!)
- From the workout plan you saw for the tricep, you may think that there is a lot of push up variation in the workouts.
Now if you don’t want to do all pushup variation, it’s ohk.
What you can do is increase your tempo, that means take time to lift your body when you do pushups and keep time the same when you go down while doing pushups.
Worst Tricep Exercises
When I first started my gym, after the few weeks when I was doing skrullcrusher, a guy approach me and told me that “don’t do this exercise, you’ll injured your shoulder”
Fast forward today, I’ve been doing skrullcrusher all the time in my tricep workout but never had an injury in my wrist or in my shoulder due to that!
The reason for having injury while working out in bad exercise form and not having muscle flexibility to perform that exercise.
Many people have injuries in their wrist during lifting, not because they lift heavy weight but they either lift wrong or they don’t have proper flexibility in their forearm and in their wrist.
If you’re looking for the worst tricep exercise that injured you then every tricep exercise can injure you.
I’ve seen people having elbow injuries while they are performing tricep push-downs.
So, there is nor worst or bad tricep exercises, all you’ve to do is focus on better form everyday and flexibility in your joints and muscles.
Shoulder friendly tricep exercises
Now, I admit that some people have shoulder injuries due to some reason and they really want to maintain their arm muscles.
So which tricep exercises can they really do?
However, let’s look at which tricep exercises are the worst for them.
- Bench/Tricep dips
- Diamond Pushups
- Overhead tricep extensions
- Tricep kickbacks*
Let’s see few shoulder friendly exercises that they can do at the gym.
- Ez bar pushdown
- Reverse grip pushdown
- One arm overhead dumbbell extension – light weight please!
Although there is not much shoulder friendly exercise for triceps that you can do but exercises above can help you to maintain your arm size.
Just keep in mind that don’t lift heavy when you’re performing one arm overhead dumbbell extension because if you lift heavy your shoulder will be under more stress.
Now, you’ve all tricep exercises, workouts, tips for tricep workout and all the things you need in order to grow your arms.
What you can do now is pick one of the tricep workouts you found best for you or made one for yourself from the tricep exercises list.
Stay with it at least for 8-12 weeks in order to see a noticeable arm size difference.