Ultimate Guide to Building Bigger Triceps

When most people think of getting bigger arms, the first think they think of is building huge biceps. Despite big biceps looking aesthetically pleasing, it is actually your triceps that make up two-thirds of your upper arm, making them essential to build.

The ultimate guide to building bigger triceps focuses around combining compound and isolation exercises.

In this article I am going to tell you the difference between compound and isolation exercises. I will also tell you the best compound and isolation exercises to build strength and muscle in your triceps.

Before I do this, it is important to know the anatomy of the triceps so you have a better understanding of where they are, and know the exact area of the triceps each exercises targets as I talk you through each exercise.

Anatomy of the Triceps Muscle

The triceps muscle is the main muscle of the upper arm which runs from the top of the shoulder to the elbow at the back of the arm. When the triceps muscle contracts, it causes the elbow to straighten.

The triceps are made into three different segments called heads. The long head, lateral head and medial head.

Long head: The long head runs from the shoulder blade down along the length of the humerus (upper arm bone).

Lateral head: The lateral head is located on the outer side of the back of the arm.

Medial head: The medial head is located on the inner side of the back of the arm.

Each head of the triceps has a separate short tendon that attaches the muscle heads to the shoulder blade and arm bones. All three heads combine together and structure one thicker and longer tendon that attaches the triceps to the elbow.

Compound Exercises vs Isolation Exercises

Compound exercises are exercises that work multiple muscle groups at the same time, which makes them great exercise for building strength and muscle mass.

They are also very convenient, as by working multiple muscles at once, it can save you a lot of time when working out, whilst at the same time burning a lot more calories than isolation exercises, as they activate more muscle cells.

Isolation exercises are important exercises when correcting muscle imbalances as they directly target and strengthen a certain muscle.

As they target certain muscles it also makes them very useful to target a certain muscle, if you feel like a certain part of your body is falling behind the rest of your body.

Both compound and isolation exercises are very important exercises in a workout routine, and if you want to build a nice physique, a balance of both compound and isolation exercises is essential.

The Best Compound Tricep Exercises

Compound exercises are just as important for triceps as they are for our larger muscle groups, as they allow you to lift heavier loads, which will help you gain strength and muscle mass in your triceps.

The best compound exercise for triceps are.

1. Parallel Bar Tricep Dips

Parallel bar tricep dips are a must have exercise in any tricep workout if you are trying to gain strength and muscle mass, as they activate a lot of muscle cells.

The primary muscles used are:

• Triceps
• Pectoral Major
• Anterior (front) Deltoids

The secondary muscles used are:

• Pectoral Minor
• Serratus Anterior
• Coracobrachialis
• Subscapularis

How to perform tricep dips…

• Stand in between the parallel bars and place each hand on either side of the bar.
• Jump and engage the core to raise the body and straighten your arms.
• Slowly lower down by bending at the elbows while keeping the torso upright.
• Lower until your elbows are about 90degrees angle, then push directly up, returning to the starting position.

If you combine tricep dips with some isolation exercises I am going to show you in this article, you will work your tricep to maximum volume and really force them to grow.

2. Close Grip Bench Press

The close grip bench press is the one of the best compound tricep exercise to build strength and muscle mass as it enables you to lift a much heavier load than other tricep exercises.

The primary muscles used are:

• Triceps
• Pectorals Major
• Anterior (front) Deltoid

The secondary muscles used are:

• Pectoral Minor
• Serratus Anterior

How to perform close grip bench press…

• Load the barbell and lie on a flat bench with a barbell on the rack above you.
• Grab the bar with an overhand grip, directly above shoulders, or slightly closer together.
• Breathe in and lower the bar slowly until it lightly touches your chest.
• Push the bar back up explosively to the starting position as you breathe out.

As well as being a great compound exercise to build triceps close grip bench press is also a great exercise for increasing the strength in your pectorals and increasing your 1 rep max in for the standard bench press.

3. Bench Dips

Bench dips are an easier variation of parallel bar dips, however, it is still a good compound exercise to improve strength in triceps, and also your shoulders and chest.

The primary muscles used are:

• Triceps
• Pectoral Major
• Anterior (front) Deltoid

The secondary muscles used are:

• Pectoral Minor
• Serratus Anterior
• Coracobrachialis
• Subscapularis

How to perform bench dips…

• Stand facing away from a bench, put your hands on the edge of the bench with your hands fully extended, about shoulder-width apart, and have you legs straight in front of you.
• Slowly lower down by bending at the elbows while keeping the torso upright.
• Lower until your elbows are about 90degrees angle, then push directly up, returning to the starting position.

Bench dips are a very good exercise for beginners, as they are a simple exercise and it is easy to progress onto parallel bar dips when you get stronger.

4. Seated Dip Machine

Seated machine dips are a good exercise for people that do not feel comfortable or are not able to perform parallel bar or bench dips, as it is a simple machine that uses the same movement as body weight dips.

The primary muscles used are:

• Triceps
• Pectoral Major
• Anterior (front) Deltoid

The secondary muscles used are:

• Pectoral Minor
• Serratus Anterior
• Coracobrachialis
• Subscapularis

How to use seated dip machine…

• Sit down at the machine, with your back pressed against the pad, and your feet placed flat on the floor.
• Grab the handles using a closed, neutral grip (palms facing your body) with your elbows flexed and your arms near the sides of your torso.
• Push the handles down until your elbows are almost fully extended, keeping your back and upper arms pressed against the pads.
• Squeeze the triceps for a second or two at the bottom of the movement, then return to starting position.

Body weight dips may be too challenging for beginners, but the seated dip machine helps you learn proper form and build a baseline of strength. Performing the exercise on the dip machine, where the resistance is adjustable, makes it easier to direct your focus on the triceps.

Best Isolation Tricep Exercises

Isolation exercises work great when trying to build muscles in your triceps as you can directly target them, and keep them under constant tension through the entire movement of the exercises, increasing muscle hypertrophy.

The best isolation exercise for triceps are…

1. Tricep Rope Pushdowns

The tricep rope pushdown is a good exercise for isolating the triceps, leading to improved muscle size, strength, and definition in the upper arm.

To perform tricep rope pushdowns you should…

• Fasten a rope handle in the upper position of a cable pulley.
• Grab the rope with an overhand grip, and take one step back from the pulley.
• Pull the rope down until your arms are fully extended.
• Squeeze your triceps for a second or two at the bottom of the movement, then slowly let the rope go up until your arms are at a 90 degree angle.

Using a rope allows for a greater range of motion than a straight bar, as you can extend your arms past your body, and squeeze your triceps at the bottom of the movement, giving them a more thorough workout.

2. Skull Crushers

Skull crushers is an excellent exercise to increase strength, mass and definition in your triceps.

To perform skull crushers you should…

• Sit on the bench with the barbell on your lap.
• Grab the barbell with a shoulder-width grip and palms facing down.
• Lie down on the bench while bringing the weight up to a position over your collarbone.
• Slowly bend your elbows, bringing the weight down to just past your head, while keeping your elbows pointing straight ahead as you lower the weight.
• Hold for a second or two at the bottom of the movement. Then straighten your elbows and return to starting position.

The skull crusher is a good exercise to activate the medial head of the triceps which can help add mass to your triceps, which is important for bodybuilders.

3. Overhead Single-Arm Dumbbell Tricep Extension

The overhead single-arm dumbbell tricep extension is an excellent exercise to target the triceps one side at a time, which can help to help correct imbalances.

To perform overhead single arm dumbbell tricep extensions you should…

• Grab a dumbbell and sit on a bench with back support.
• Extend your arm straight up over your head.
• Slowly bend your elbow, lowering the dumbbell behind your head, until your arm is at a 90 angle.
• Extend your arm back above your head by flexing your triceps, returning to the starting position.
• Complete designated reps with your right arm, swap arms and repeat with your left.

This exercise targets all three heads of the triceps, but when performed with the arm overhead, it can be extremely effective at building the long head of the triceps.

4. Tricep Kickbacks

Tricep kickbacks is a single arm tricep extension variation which works all three heads of the triceps, especially the lateral head.

To perform tricep kickbacks you should…

• Hold a dumbbell in one hand with the corresponding foot planted on the floor next to the bench, rest the opposing arm and knee on the bench so that your torso leans forward.
• Bend the arm that is holding the dumbbell until the elbow is at 90 degrees.
• Extend your arm whilst squeezing your tricep to push the dumbbell behind you.
• Squeeze tricep at top of the movement, then slowly lower the dumbbell, returning to the starting position.

This exercise can help to build strength and size in your arms whilst also being a good addition to your tricep workout to help to identify and reduce muscular imbalances.

5. Dumbbell Lying Tricep Extension

The dumbbell lying triceps extension works all three triceps muscles, while also allowing for a greater stretch to the long head of the triceps than other tricep exercises.

How to perform dumbbell lying single arm tricep extensions…

• Grab a dumbbell with a neutral grip and lie down on a weight bench.
• Hold the weight up, so your arm is straight and your elbow is locked out.
• Lower the weight behind or to the side of your head until you feel your triceps stretch.
• Extend your arm back above your head by flexing your triceps, returning to the starting position.
• Complete designated reps with your right arm, swap arms and repeat with your left.

The dumbbell lying single arm tricep extension is another great tricep exercises to correct any imbalances in the triceps as you target each arm individually.

Cable High Pulley Overhead Extension

Cable High Pulley Overhead Tricep Extension is a good tricep exercise to increase strength, mass and definition in your triceps.

How to perform cable high pulley overhead extensions…

• Stand facing away from the machine with your feet shoulder-width apart and your knees slightly bent.
• Grab the rope attachment with both hands and bring it behind your head, keeping your elbows close to your ears.
• Extend your arms upward, fully straightening your elbows and contracting your triceps.
• Pause for a second at top of the movement, squeezing the triceps, then slowly lower the rope back behind your head returning to starting position.

The cable high pulley overhead extension allows for a full range of motion, stretching and contracting the triceps muscles for optimal muscle growth.

Creating Your Tricep Workout Plan

Here is the tricep workout plan that I am currently using myself, and have used many times before to increase leg strength and muscle mass. It contains a combination of 2 compound exercises and 2 isolation exercises to maximize muscle growth.

Exercise	Repetitions	Muscles Worked
Parallel Bars Tricep Dips	6-8	Triceps
Close-Grip Bench Press	6-8	Triceps, Chest
Tricep Rope Extensions	6-8	Triceps
Skull Crushers	10-12	Triceps

It is important to perform each exercise with the correct form, and squeeze the tricep muscles for a second at the top or bottom of each exercise to maximize muscle hypertrophy.

Conclusion: Building Huge Triceps

In this article, we have discussed that the key to achieving your huge triceps is combining both compound and isolation exercises.

Whether you are just starting out as a bodybuilder or are a fitness fanatic, incorporating these principles and exercises into your workout routine can help you achieve the impressive arms you desire.

I have provided a balanced workout plan that combines the best of these exercises to help you achieve your fitness goals, whether it’s increased strength, building muscle, or definition.

However, no matter what chest workout you perform, it is essential to combine it with a good diet to match your training goals. There are also many supplements on the market to help you achieve your dream arms.

I have written the following articles that will help you to create the perfect combination of training, dieting and supplementation, to ensure you get best gains you can achieve.

• Fuelling Your Gains: The Ultimate Guide to Nutrition for Lean Muscle Building
• Top supplements for building lean muscle.
• Benefits and Side Effects of Creatine Monohydrate

Now that you have learned some new tricep exercises, it’s time to hit the gym to try out these exercises, and watch your triceps transform.

If you have any questions leave a comments in the comments section below. Feel free to share this article with others who share your passion for bodybuilding. Stay dedicated, and you will see the results you desire.