Understanding Tricep Anatomy

The triceps brachii, commonly referred to as the triceps, is a three-headed muscle located on the back of the upper arm. It makes up approximately two-thirds of your upper arm mass, which makes it crucial for arm size and definition.

• Long Head: Originates from the scapula and crosses the shoulder joint. It's key for overall triceps size and is best targeted with overhead movements.
• Lateral Head: Located on the outer side of the arm. Responsible for that “horseshoe” look and activated during pushdowns and presses.
• Medial Head: Lies underneath the other two heads and helps with elbow extension in all triceps exercises.

Training Principles for Bigger Triceps

• Train your triceps 2–3 times per week with sufficient volume (10–20 sets per week total).
• Incorporate a mix of heavy compound and isolated movements.
• Use a full range of motion and prioritize mind-muscle connection.
• Vary angles and grips to target all three heads effectively.

Top Triceps Exercises

• Close-Grip Bench Press: Excellent compound lift that targets all three heads.
• Overhead Triceps Extension: Best for stretching and building the long head.
• Triceps Pushdown (Cable): Focuses on the lateral and medial heads.
• Dips (Parallel Bars or Bench): Great bodyweight compound move; lean forward to involve more triceps.
• Skull Crushers: Lying extensions that emphasize the long head.

Sample Triceps Workout

• Close-Grip Bench Press – 4 sets of 6–8 reps
• Overhead Dumbbell Extensions – 3 sets of 10–12 reps
• Cable Triceps Pushdowns – 3 sets of 12–15 reps
• Dips (Weighted if advanced) – 3 sets to failure

Tip: Perform triceps after chest or shoulder training for maximum pump and efficiency.

Recovery and Nutrition for bigger triceps

To grow muscle, your body needs more than just training. Make sure you’re eating enough protein (0.8–1g per pound of body weight), staying hydrated, and getting at least 7–9 hours of quality sleep. Rest days are where the growth happens—don’t neglect them.