Most people believe that biceps are the biggest muscles in the arms, but the reality is different. The biceps are a smaller muscle group, while the triceps are much larger, consisting of three muscle bundles and making up 60-70% of your arm’s muscle mass. So, if you truly want bigger arms, you must prioritize training your triceps more than you biceps.

Triceps Home Workouts

1: Diamond Push-ups

Bring your hands together under your chest, forming a diamond shape with your fingers. Perform push-ups 3 sets x 15 reps. it’s target triceps and core simultaneously.

2: Bench Dips

Use a chair or bench. Place your hands behind you and perform dips. Do 3 sets x 12 reps. It’s also trains triceps and shoulders together.

3: Close-Grip Push-Ups

Keep you hand shoulder-width apart and perform push-ups. Do 3 sets x 12 reps, it’s focuses more on the lateral head of the triceps.

4: Dumbbell Overhead Triceps Extension

Hold dumbbell with both hands (or one hand) behind your head and extend upward. Do 3 sets x 12 reps and also focuses on the long head of the triceps.

5: Dumbbell Kickbacks

Bend slightly forward at the hips and kick the dumbbell backward like a punching motion. Do 3 sets x 12 reps. Great for adding triceps definition.

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Triceps Gym Workouts

1: Close-Grip bench Press

Lie on a bench and press the bar with a narrow grip. Do 3 sets x 12 reps.

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2: Skull Crushers

Using a barbell or dumbbells, slowly lower the weight towards your forehead and extend back up. Do 3 sets x 12 reps.

3: Triceps Rope Pushdown

Using a cable machine, pull the rope down, then slowly release back up. Do 3 sets x 12 reps.

4:Dips on Parallel Bars

Hold the dip bars, lower your body and push yourself back up. Do 3 sets x 12 reps.

5: Overhead Cable Triceps Extension

Use a cable machine to pull from behind your hand upwards. Do 3 sets x 10 reps. This exercise activated the entire triceps.

Note on Home Workouts

Even at home, you can achieve great results by doing these exercise with light or moderate weights. If possible, gradually increase the weight for better progression.

Note on home Workouts

Training at a gym gives you access to better equipment, allowing you to train triceps at an extreme level. You can also experiment with different exercise variations for better growth.

Key Tips For Triceps Growth

Keep your rep range between 12-17 reps per set.

To grow the long head of the triceps, lifting heavier weight is essential.

Gradually increase muscle tension during sets, practice slow negative reps to improve muscle engagement.

Combine proper nutrition and rest for optimal recovery and growth.

Focus more on triceps than biceps for bigger arms.

Train triceps twice per week for better results.

Always vary your exercise, don’t repeat the same routine twice a week.

Dips and overhead movements are critical for serious triceps growth.

You can also train triceps after your chest workout, as pushing movements already engage the triceps.