Triceps Torch

Build stronger, defined arms with a focused triceps workout that prioritizes form, progressive overload, and recovery. This routine is efficient for beginner to intermediate lifters looking to add size and strength to the back of the upper arm, and it pairs well with broader training programs like the 10 best full-body workouts for maximum results to keep your gains balanced.

Why triceps matter

The triceps brachii make up a large portion of your upper arm mass and play a major role in pushing movements. Strengthening them improves bench press performance, overhead lifts, and everyday pushing tasks while giving the arm a more finished look.

Quick, effective triceps routine

Perform this routine 1–2 times per week depending on your overall split. Use controlled tempo (2 seconds concentric, 1-second squeeze, 3 seconds eccentric) and rest 60–90 seconds between sets.

• Close-Grip Bench Press — 3 sets of 6–8 reps
  Focus: compound mass builder. Keep elbows tucked and drive through the triceps on each press.

• Overhead Dumbbell Triceps Extension — 3 sets of 8–12 reps
  Focus: long-head stretch and contraction. Use a single heavy dumbbell or two lighter ones.

• Triceps Dips (parallel bars or bench) — 3 sets of 8–12 reps
  Focus: depth and control. Lean slightly forward to involve chest; stay upright to target triceps more.

• Rope Triceps Pushdown — 3 sets of 10–15 reps
  Focus: peak contraction. Spread the rope at the bottom to maximize the squeeze.

• Diamond Push-ups (bodyweight finisher) — 2 sets to near-failure
  Focus: burnout and endurance. Keep hands close under chest and hips aligned.

Warm-up, progression, and tips

Begin with 5–10 minutes of light cardio and dynamic shoulder mobility. Do one warm-up set for each movement with lighter weight.

Progression: increase weight by small increments when you can complete the top end of the rep range with good form for all prescribed sets. Track your sets, reps, and RPE.

Technique tips:

• Keep elbows stable and avoid flaring.
• Prioritize full range of motion and a strong mind-muscle connection.
• Use controlled eccentrics to drive hypertrophy.

Complement your arm work with a short core routine on off days to stabilize your lifts; many trainees like the quick results from the 10-minute abs workout everyone is saving right now for a compact core session.

Conclusion

For more variations and demonstration of triceps-specific movements, check out the comprehensive triceps exercise guide on Muscle & Strength which lists progressions and alternative tools to keep your routine fresh.