Triceps Workout: the best exercises for all three heads
The triceps are the muscle on the back of the upper arm — three heads (long, lateral, medial) that straighten the elbow, and they make up about two-thirds of upper-arm size. If you want bigger arms, most of that is triceps, not biceps.
The best triceps exercises
Lead with heavy pressing for size, then add an overhead movement and a pushdown to cover every head.
| Exercise | Sets | Reps | Targets |
|---|---|---|---|
| Close-Grip Bench Press | 3–4 | 6–10 | All heads (heavy compound) |
| Weighted Dip | 3 | 8–12 | Lateral + medial |
| Overhead Cable/Dumbbell Extension | 3 | 10–15 | Long head (arms overhead) |
| Skullcrusher (EZ-bar) | 3 | 8–12 | Long head + overall |
| Rope Pushdown | 3 | 12–15 | Lateral + balanced |
| Reverse-Grip Pushdown | 2–3 | 12–15 | Medial bias |
A sample triceps workout
A complete session in four movements — a heavy press, a dip, a long-head movement, and a pushdown to finish.
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench Press | 4 | 6–10 |
| Weighted Dip | 3 | 8–12 |
| Overhead Cable Extension | 3 | 10–15 |
| Rope Pushdown | 3 | 12–15 |
Triceps anatomy
Three heads share the job of extending the elbow, but they sit differently and respond to different angles.
- Long head — the largest, running down the inner back of the arm. It crosses the shoulder joint, so it's biased by overhead positions: overhead extensions and movements with the elbows behind the body.
- Lateral head — the visible outer "horseshoe". It's biased by pushdowns with the arms at your sides, using an overhand or neutral grip.
- Medial head — deep and mostly hidden, working as a stabiliser. It's slightly biased by a reverse/underhand grip with the elbows tucked.
All three insert at the elbow, so none can be fully isolated — and most growth still comes from heavy compound pressing, not endless pushdown variations.
How to train triceps
Train triceps about twice a week for roughly 10–16 sets across the week, counting the work they get from your pressing. Use double progression: stay in the rep range, add reps until you hit the top across all sets, then add weight and reset. A heavy compound press, one long-head movement, and a pushdown covers all three heads.
Common mistakes
- Flaring the elbows out on pushdowns instead of keeping them pinned at your sides.
- Using body momentum to swing the weight rather than driving with the triceps.
- Only doing pushdowns and neglecting the long head, which needs overhead work.
- Going too heavy on skullcrushers and cutting the range of motion short.
Common questions
How do I hit all three triceps heads?
Press heavy (close-grip bench, dips) for overall size, do an overhead movement for the long head, and pushdowns for the lateral head — that covers all three.
Is the long head the biggest triceps head?
Yes — it runs down the inner back of the arm and crosses the shoulder, so overhead movements with the arms raised bias it best.
How often should I train triceps?
Twice a week works well for most lifters, with around 10–16 total sets across the week, including the triceps work you get from pressing.
Can you isolate one triceps head?
Not fully — all three extend the elbow together. You can only bias one with grip and arm position.
Setting weights for the close-grip bench and dips? Work back from a recent hard set — estimate your max without testing one, or run a set through the 1RM calculator to pick your working loads.