How to Get Bigger Triceps

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While biceps often steal the spotlight in discussions about arm development, it’s time to shine a light on their lesser-known counterpart: the triceps. Despite being a significantly larger muscle group, the triceps are often overlooked and under-trained in comparison to their bicep counterparts. However, neglecting triceps development means missing out on a key opportunity to enhance overall arm size, strength, and definition.

Comprising three distinct heads—the lateral, long, and medial heads—the triceps play a critical role in various upper body movements, including pushing and extending the arms. Not only do well-developed triceps contribute to the aesthetic balance of the arms, but they also provide essential functional benefits, such as improved performance in pressing exercises and enhanced overall arm stability.

Tricep Anatomy

Understanding the anatomy of the triceps is essential for designing an effective training program and maximizing muscle growth. The triceps brachii, as the name suggests, is a three-headed muscle located on the back of the upper arm. Each head of the triceps—lateral, long, and medial—originates from different points on the scapula and humerus and converges to form a common tendon that inserts onto the olecranon process of the ulna.

Lateral Head: The lateral head of the triceps is situated on the outer side of the upper arm and is primarily responsible for providing width and definition to the triceps. It originates from the upper half of the humerus and contributes to the overall aesthetic appearance of the arm when well-developed.

Long Head: The long head of the triceps is the largest and most visible of the three heads. It originates from the infraglenoid tubercle of the scapula and runs along the entire length of the humerus before joining the other heads to form the common tendon. The long head plays a crucial role in elbow extension and contributes to the overall mass and strength of the triceps.

Medial Head: The medial head of the triceps is located on the inner side of the upper arm, beneath the long head. It originates from the distal part of the humerus and contributes to the overall thickness and fullness of the triceps when well-developed. While smaller in size compared to the long head, the medial head is essential for achieving balanced triceps development.

By targeting all three heads of the triceps through a variety of exercises and training modalities, individuals can achieve comprehensive muscle growth and definition. Incorporating exercises that emphasize each head of the triceps ensures balanced development and contributes to overall arm aesthetics and strength. With a solid understanding of triceps anatomy, you can tailor your workouts to effectively target and stimulate muscle growth in this important muscle group.

Best Tricep Exercises

To effectively target and stimulate triceps growth, incorporating a variety of exercises into your workout routine is essential. By selecting exercises that target each head of the triceps and provide different angles of resistance, you can achieve comprehensive muscle development and maximize hypertrophy. Here are some of the best tricep exercises to include in your training regimen:

Close-Grip Bench Press

  • Lie on a flat bench with a narrow grip on the barbell, hands positioned slightly closer than shoulder-width apart.
  • Lower the barbell towards your chest while keeping your elbows close to your body.
  • Press the barbell back up to the starting position, fully extending your arms.

Close-grip bench press primarily targets the lateral and medial heads of the triceps while also engaging the chest and shoulders.

Skull Crushers (Lying Tricep Extensions)

  • Lie on a flat bench with an EZ-bar or dumbbells held straight above your chest, arms perpendicular to the floor.
  • Bend your elbows to lower the weight towards your forehead, keeping your upper arms stationary.
  • Extend your elbows to raise the weight back to the starting position, fully contracting your triceps.

Skull crushers target the long head of the triceps and provide an intense stretch and contraction.

Overhead Tricep Extension

  • Stand or sit with a dumbbell held overhead with both hands, arms fully extended.
  • Lower the dumbbell behind your head by bending your elbows, keeping your upper arms close to your head.
  • Extend your elbows to raise the dumbbell back up to the starting position, fully engaging your triceps.

Overhead tricep extensions primarily target the long head of the triceps and provide a deep stretch and contraction.

Cable Tricep Extensions (Pushdowns)

  • Attach a straight or angled bar to a high pulley cable machine and grasp the bar with an overhand grip.
  • Keep your elbows close to your body as you extend your arms downwards, fully contracting your triceps.
  • Slowly return to the starting position by bending your elbows, maintaining tension on the triceps throughout the movement.

Cable tricep extensions are an effective isolation exercise that targets all three heads of the triceps.


  • Grip parallel bars with hands shoulder-width apart and arms fully extended.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Push yourself back up to the starting position by extending your elbows, fully engaging your triceps.

Dips are a compound exercise that targets the entire triceps muscle, as well as the chest and shoulders.

Kettlebell Exercises

Don’t have access to a full gym? Here are some simple exercises you can do at home with just a kettlebell. 

Incorporating a combination of these exercises into your tricep workouts allows for comprehensive muscle stimulation and growth. Be sure to vary your grip widths, hand positions, and equipment choices to target different areas of the triceps and keep your workouts challenging and effective. With consistency and dedication, you can achieve bigger, stronger triceps and enhance your overall arm development.

Don’t just work out your triceps – it’s important to give equal attention to your biceps. Here are some tips on how to grow your biceps

Train Your Triceps with GYMGUYZ 

Are you having a hard time breaking through plateaus in your arm growth? Training your triceps with GYMGUYZ offers unparalleled convenience, expertise, and personalized attention to help you achieve your fitness goals. With a comprehensive understanding of triceps anatomy, effective exercise selection, and strategic programming, our certified trainers are equipped to guide you through challenging and effective workouts tailored to your individual needs and preferences.

Whether you’re aiming to build bigger, stronger triceps, improve arm definition, or enhance overall upper body strength and performance, our team at GYMGUYZ is committed to supporting you every step of the way. By incorporating variations and progressive overload techniques into your triceps training regimen and optimizing training frequency and volume, you can unlock your triceps’ full potential and achieve lasting results.

With GYMGUYZ, you’ll have access to top-quality equipment, personalized coaching, and the convenience of training in the comfort of your own home or preferred location. Our trainers will work closely with you to develop a customized training plan that aligns with your goals, preferences, and schedule, ensuring that you stay motivated, engaged, and on track to success.

Don’t let your triceps go unnoticed any longer—partner with GYMGUYZ to take your triceps training to the next level and unlock the arm gains you’ve been striving for. With our guidance and support, you’ll sculpt stronger, more defined arms and elevate your fitness journey to new heights. Get started with GYMGUYZ today and experience the difference firsthand!