If you want bigger arms, your triceps deserve more attention than your biceps.
The triceps make up roughly two-thirds of your upper arm mass. That means if your goal is sleeve-stretching size, stronger pressing power, or overall arm thickness, triceps training should be a priority.
Here’s how to grow them effectively.
Understanding Triceps Anatomy
The triceps brachii has three heads:
- Long head – the largest head; contributes significantly to overall mass
- Lateral head – gives the “horseshoe” look
- Medial head – assists in elbow extension and stability
The long head crosses the shoulder joint, which means overhead movements are especially important for fully developing it.
To maximize growth, you need variety in angles and movement patterns.
Progressive Overload Is Non-Negotiable
Muscle growth requires increasing demands over time. According to guidelines from the American College of Sports Medicine, progressive overload is essential for strength and hypertrophy.
Ways to progressively overload your triceps:
- Increase weight gradually
- Add reps or sets
- Slow down the eccentric (lowering phase)
- Increase weekly training volume
- Improve range of motion
If your weights never change, your arms won’t either.
Best Exercises for Triceps Growth
1. Close-Grip Bench Press
A compound movement that allows heavy loading while emphasizing the triceps.
Keep elbows tucked slightly and control the descent.
2. Dips (Triceps-Focused)
Stay upright rather than leaning forward to keep tension on the triceps.
Add weight as you get stronger.
3. Overhead Triceps Extensions
Essential for targeting the long head.
Can be done with:
- Dumbbells
- EZ bar
- Cable rope
Full stretch overhead is key.
4. Skull Crushers
Great for overall triceps mass when performed with control.
Lower the bar behind your head (not just to your forehead) to increase stretch.
5. Cable Pushdowns
Excellent for controlled contractions and finishing volume.
Focus on full elbow extension and squeezing at the bottom.
Train Triceps 2x Per Week
Your triceps are already involved in pressing movements like:
- Bench press
- Overhead press
- Push-ups
However, direct isolation work accelerates growth.
Ideal Weekly Volume:
- 10–18 quality sets per week
- Split across 2 sessions
Example:
- Heavy compound + isolation on one day
- Moderate weight, higher reps on another
Common Mistakes That Limit Growth
1. Only Doing Pushdowns
Pushdowns are useful, but you need overhead and compound movements for full development.
2. Letting Shoulders Take Over
Keep upper arms stable during extensions.
3. Using Too Much Weight
Swinging reduces tension and increases joint stress.
4. Ignoring the Stretch
The long head grows best when trained through a full range of motion.
Focus on Form and Tension
For maximum triceps activation:
- Keep elbows tucked
- Control the negative (2–3 seconds down)
- Fully extend at the bottom
- Avoid locking out aggressively
Quality reps build size faster than sloppy heavy ones.
Nutrition and Recovery Matter
To grow your triceps:
- Eat enough protein (around 0.7–1g per pound of bodyweight)
- Maintain a slight calorie surplus if gaining size
- Sleep 7–9 hours per night
Overtraining arms can lead to elbow irritation, so balance intensity with recovery.
Sample Triceps Workout
Workout A (Strength Focus):
- Close-grip bench press – 4×6
- Weighted dips – 3×8
- Cable pushdowns – 3×12
Workout B (Hypertrophy Focus):
- Overhead dumbbell extensions – 4×8–10
- Skull crushers – 3×10
- Rope pushdowns – 3×12–15
Alternate weekly for balanced development.
The Bottom Line
If bigger arms are your goal, prioritize your triceps.
Focus on:
- Progressive overload
- Compound + isolation balance
- Full range of motion
- Consistent weekly volume
- Proper recovery
Train them smart, stay consistent, and your arm size — and pressing strength — will grow.