The triceps make up around 60–70% of your upper arm size, making them essential for building big arms. To add serious mass, you need to train all three heads of the triceps:
- Long Head (inner, largest head)
- Lateral Head (outer sweep, gives width)
- Medial Head (underneath, visible from back)
This workout focuses on heavy presses, smart extensions, and stretch-based isolation, all backed by anatomy and hypertrophy science.
Best Tricep Workout for Mass (60 Min)
| Exercise | Sets x Reps | Focus |
|---|---|---|
| Close-Grip Barbell Bench Press | 4 x 6–8 | Heavy compound (overall mass) |
| Overhead Dumbbell Tricep Extension | 3 x 8–10 | Long head (stretch) |
| Tricep Dips (Bench or Parallel Bars) | 3 x 10–12 | Lateral + long head |
| Skullcrushers (EZ Bar) | 3 x 10–12 | Long + lateral head |
| Rope Cable Pushdowns | 3 x 12–15 | Lateral + pump |
| Reverse Grip Cable Pushdowns | 2 x 15–20 | Medial head + isolation |
Exercise Breakdown
1. Close-Grip Barbell Bench Press
- Why it works: Allows heavy overload; compounds triceps, chest, and front delts
- Tips:
- Hands shoulder-width apart
- Tuck elbows ~45° in
- Lower to mid chest, pause, and press
- Goal: Strength + mass builder
2. Overhead Dumbbell Extension
- Why it works: Stretches and targets the long head most effectively
- Tips:
- Use one heavy dumbbell held with both hands
- Elbows stay close to ears
- Go deep for full stretch
- Can be done seated or standing
3. Tricep Dips
- Why it works: Bodyweight overload with long/lateral head focus
- Tips:
- Lean back slightly to focus on triceps
- Lock out with squeeze at top
- Add weight if too easy
4. Skullcrushers (EZ Bar or Dumbbells)
- Why it works: Isolates long & lateral heads with mechanical tension
- Tips:
- Lower bar to forehead or behind head (for greater stretch)
- Don’t flare elbows
- Use slow negatives
5. Rope Pushdowns (Cable)
- Why it works: Perfect for lateral head and overall volume
- Tips:
- Pull rope apart at bottom
- Keep elbows fixed at sides
- Squeeze hard at full extension
6. Reverse Grip Pushdowns (Cable)
- Why it works: Hits the medial head often neglected
- Tips:
- Use a straight bar with palms up grip
- Lighter weight, higher reps
- Great finisher for full pump
Tricep Training Tips
- Train 2x per week if arms are a priority
- Use progressive overload: add reps or weight each week
- Emphasize full stretch and contraction in each rep
- Don’t overuse pressing—mix in isolation and stretch movements
- Warm up your elbows properly to prevent joint pain
Sample Weekly Split (Push or Arm Focus)
| Day | Training Type |
|---|---|
| Monday | Push day (Chest + Triceps) |
| Thursday | Arm day (Biceps + Triceps high volume) |
Optional Home Version (Dumbbells + Bands)
- Dumbbell Overhead Tricep Extension
- Dumbbell Kickbacks
- Diamond Push-ups
- Band Pushdowns
- Tricep Dips (Chair/Bench)
Common Mistakes
- Using too much weight with poor form
- Rushing through reps with no lockout
- Ignoring the long head (biggest part of the triceps)
- Only doing cable pushdowns — not enough overload
- Not training triceps directly after chest/pressing days
Final Thoughts
If you want bigger arms, you must prioritize triceps training just as much as biceps. Use a combination of heavy pressing, stretch-based movements, and high-rep finishers to stimulate every part of the muscle.
Stay consistent, train with focus, and feed your body — and your arms will grow fast.