Why tricep strength matters
If you want stronger arms and more powerful presses, a focused tricep workout for strength is hard to beat. Your triceps make up around 70% of your upper arm mass, so training them directly does more for arm size and pushing strength than biceps alone. Strong triceps also stabilize your shoulders and help you lock out heavy bench presses and push ups.
In this guide, you will learn exactly how to build tricep strength safely and efficiently, including the best exercises, rep ranges, and weekly structure.
Understand your triceps
The triceps have three distinct heads that work together whenever you straighten your arm:
- Long head: Runs along the back of your arm and crosses the shoulder. It contributes heavily to overall size and lockout strength.
- Lateral head: The outer portion that adds “sweep” and definition.
- Medial head: The deeper section that supports stability and endurance.
For a well balanced tricep workout for strength, you want to:
- Use heavy compound lifts that hit all three heads
- Add overhead movements that stretch the long head
- Include pushdown or extension work for control and joint friendly volume
Set clear strength goals
Before you jump in, decide what “stronger” looks like for you. A few examples:
- Press your own bodyweight on the close grip bench
- Perform 8 to 10 clean bodyweight dips
- Add 10 to 20 pounds to your regular bench press lockout
Your goals will guide how heavy you train and how often you hit triceps.
Strength vs size: choose your main focus
You can build strength and size together, but your main focus affects reps and load:
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Strength focused training
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1 to 5 reps per set
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About 80 to 100% of your one rep max
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Longer rests so you can push heavy loads
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Hypertrophy (muscle size) focused training
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8 to 12 reps per set
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About 60 to 80% of your one rep max
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Moderate rests to keep tension high
You will use both zones, but strength work will lead in this plan.
Use the best tricep strength exercises
Below are key tricep moves that emphasize strength while still supporting growth. Mix heavy compound lifts with smart isolation work so you hit every head of the triceps.
Close grip bench press
The close grip bench press is one of the strongest tools in a tricep workout for strength. Narrowing your grip shifts more of the load from chest to triceps and challenges all three heads.
How to do it
- Lie on a flat bench with feet planted.
- Grip the bar roughly at shoulder width, not ultra narrow, to reduce wrist and elbow strain.
- Lower the bar under control to the lower chest, keeping elbows close to your sides.
- Press up hard, locking out by straightening your arms without shrugging your shoulders.
Strength guidelines
- 3 to 5 sets of 3 to 6 reps
- Rest 90 to 120 seconds between sets
Dips
Dips are a classic pushing movement for powerful triceps. They also recruit your chest and shoulders, which allows heavy loading and strong carryover to pressing strength.
You can adjust difficulty by leaning more forward for chest or keeping the body more upright for tricep emphasis.
How to do it
- Grab parallel bars and support your body at arm’s length.
- Keep your torso fairly upright and elbows tucked.
- Lower yourself until your upper arms are at least parallel to the floor.
- Press back up by driving through your hands and locking out strongly.
Strength guidelines
- 3 to 4 sets of 4 to 8 reps
- Add weight with a belt or vest when bodyweight becomes easy
- Rest 90 to 120 seconds
Overhead tricep extensions
Overhead tricep extensions stretch the long head, which is linked to sizable growth when trained in a lengthened position. You will use moderate loads here to protect your elbows and shoulders.
You can do these with a dumbbell, cable, or rope attachment.
How to do it (seated dumbbell)
- Sit tall on a bench, back supported if possible.
- Hold a single dumbbell with both hands or perform one arm at a time.
- Start with arms extended overhead, elbows close to your ears.
- Lower the weight behind your head by bending your elbows.
- Extend your arms again until your triceps are fully contracted.
Strength and size guidelines
- 3 to 4 sets of 8 to 12 reps
- Rest 60 to 90 seconds
Skull crushers (with caution)
Skull crushers are excellent for targeting the long head, but they can be tough on elbows, especially for beginners. Some lifters experience soreness or strain when they first add them, particularly with an EZ bar and too much weight.
If you choose to use skull crushers, treat them as an accessory and keep the load reasonable.
How to do it
- Lie on a flat bench with an EZ bar or dumbbells.
- Start with arms straight above your shoulders.
- Bend at the elbows to lower the weight toward your forehead or slightly behind your head.
- Extend your arms to return to the top, focusing on squeezing your triceps.
Safety tips
- Use a lighter weight if you feel joint discomfort.
- Warm up thoroughly before your first working set.
- If pain persists, switch to pushdowns or overhead extensions, which are often more joint friendly.
Tricep pushdowns
Tricep pushdowns are versatile, easy to control, and great for both warm ups and finishers. You can use a rope, V bar, straight bar, or bands if you do not have cables handy.
How to do it
- Set the cable attachment at a high point.
- Stand with a slight forward lean and elbows pinned close to your sides.
- Start with elbows bent and hands at about chest height.
- Push the attachment down until your arms are straight, then slowly return to the start.
- Focus on a full stretch and full contraction each rep.
Strength and size guidelines
- For strength emphasis: 3 to 5 sets of 3 to 6 reps with heavy but controlled weight
- For hypertrophy: 3 to 5 sets of 8 to 12 reps
- Rest 45 to 90 seconds depending on the load
Diamond push ups
Diamond push ups are a bodyweight option that places more load on your triceps than standard push ups. They are perfect if you train at home or want extra volume without more heavy pressing.
How to do it
- Get into a push up position with hands under your chest, fingers forming a diamond.
- Keep elbows close to your body as you lower your chest to your hands.
- Press back up by straightening your arms completely.
Volume guidelines
- 3 to 4 sets of 6 to 15 reps
- Rest 45 to 90 seconds
Structure your weekly tricep training
To build tricep strength efficiently, you need the right mix of volume and recovery.
How often to train triceps
Research suggests training triceps at least twice per week and aiming for about 12 to 28 total sets per week for optimal growth and strength. More than that does not seem to give extra benefit for most people.
A good starting point:
- 2 to 3 tricep focused sessions per week
- Around 12 to 18 total sets to start, then increase if you recover well
Example 2 day tricep strength split
You can fold this into a full upper body plan or run it alongside chest, shoulders, and back work.
Day 1: Heavy press focus
- Close grip bench press
- 4 sets of 3 to 5 reps
- Dips
- 3 sets of 4 to 6 reps
- Tricep pushdowns
- 3 sets of 8 to 10 reps
Day 2: Overhead and control focus
- Dips or diamond push ups
- 3 sets of 6 to 10 reps
- Overhead tricep extensions
- 3 to 4 sets of 8 to 12 reps
- Tricep pushdowns or skull crushers
- 3 sets of 8 to 12 reps
This structure balances heavy, moderate, and lighter ranges, which is ideal since triceps respond well to a mix of 5 to 30 reps per set with about half of your work in the moderate range.
Apply smart progression and recovery
A strong tricep workout for strength is not only about which exercises you choose. Progression and recovery matter just as much.
Use progressive overload
Aim to make small, steady increases over time:
- Add 2.5 to 5 pounds to your presses when you hit the top of a rep range for all sets
- Or add one extra rep per set with the same weight
- When all sets feel “comfortable,” raise the load slightly again
Track your main tricep lifts so you can see real progress.
Respect recovery windows
Your triceps assist in many upper body moves, so they often work even when they are not the main target. To avoid fatigue and stalled growth:
- Leave 24 to 48 hours between heavy tricep sessions
- Avoid adding lots of extra tricep isolation on days that already have heavy pressing
- If you feel lasting soreness or joint pain, back off volume or intensity for a week
Choose form over ego
Proper technique keeps tension on your triceps and keeps your joints safe.
Keep in mind:
- Do not let your shoulders or chest take over movements meant for triceps
- Use a shoulder width grip on close grip bench to protect wrists and elbows
- During pushdowns, keep elbows fixed and close to your sides
- Control the lowering phase on every rep instead of just dropping the weight
Overreliance on machines is not ideal either. While cables and machines are useful, free weights like dumbbells and skull crushers usually give a larger range of motion and stronger muscle activation when you can perform them safely.
Adjust if you are a beginner
If you are newer to tricep training or if certain moves cause discomfort, you can still build strong triceps without pushing into pain.
Start with joint friendly options
If skull crushers or heavy overhead presses feel rough, prioritize:
- Tricep pushdowns with comfortable attachments
- Machine based tricep extensions
- Bodyweight moves like diamond push ups
Some beginners experience intense soreness after their first sessions with skull crushers or heavy overhead presses, especially when the weight is too high. Reducing the load or swapping to cable movements is a simple way to protect your elbows while you learn good form.
Use lower volume and build up
In your first 4 to 6 weeks:
- Train triceps 2 times per week
- Start around 8 to 12 sets per week
- Focus more on technique than load
If you recover well, you can gradually move toward the 12 to 18 set range for ongoing strength gains.
Put it all together
Here is a quick recap you can save as your action plan:
- Train a tricep workout for strength at least twice per week
- Use a mix of heavy compound moves, overhead extensions, and pushdowns
- Stick mostly to 3 to 6 reps for heavy strength work and 8 to 12 reps for size
- Aim for about 12 to 28 sets per week, starting on the lower end and adjusting based on recovery
- Keep your technique tight and scale back or swap exercises if you feel joint pain
- Progress slowly and consistently with small jumps in weight or reps
Try adding just one or two of these exercises to your next upper body day, such as close grip bench and tricep pushdowns. As you get comfortable, you can build out the full routine and watch your pressing strength climb week by week.
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