Question 1

What are the best tricep exercises?

Accepted Answer

Three exercises cover the three heads of the triceps: close-grip bench press (lateral and medial heads, heavy loading possible), dips or close-grip push-ups (lateral head, fundamental bodyweight movement) and overhead tricep extensions (long head, the most neglected). Hitting all three heads in the same session makes the difference in final arm volume.

Question 2

How to train triceps without equipment?

Accepted Answer

Three bodyweight exercises are highly effective: close-grip push-ups (hands together under the shoulders), bench dips off a chair or couch, and diamond push-ups (hands forming a diamond). To intensify without gear, elevate the feet (decline push-ups) or slow down the eccentric phase (3-4 second descent).

Question 3

How many tricep exercises per session?

Accepted Answer

3 to 4 exercises are more than enough: one heavy compound (close-grip bench, weighted dips), one cable movement for the lateral head (rope or bar pushdown), one overhead movement for the long head (overhead dumbbell extension or skull crusher). 3 to 4 sets per exercise, 8 to 15 reps. Total volume: 12 to 16 sets per session.

Question 4

Train triceps or biceps first?

Accepted Answer

Train triceps first most of the time — they account for 2/3 of arm volume and benefit from being fresh on heavy compounds (close-grip bench, dips). If you combine with pressing work (chest/shoulders), put triceps after those compounds. Swap the order between triceps and biceps every 4-6 weeks to break the routine and spark progress.

Question 5

How often to train triceps?

Accepted Answer

Twice a week is ideal for most lifters: enough to stimulate hypertrophy without overtraining, spacing sessions by at least 48 hours. Triceps are already loaded by pressing exercises (bench, dips), so one dedicated session plus light tricep work at the end of a chest or shoulder day usually does the job. Advanced lifters can go to three sessions by varying volume.

All Exercises for Massive Triceps

Why train your triceps?

Barbell Lying Triceps Skull Crushers

Cable Skull Crushers

Banded Skull Crushers

Dumbbell Skull Crusher

Decline Bar Skullcrushers

Incline Barbell Skull Crushers

Narrow Grip Barbell Tricep Press To Chin

Tate Press

Assisted Triceps Dip (kneeling)

Lever Seated Dip on Machine

Lever Triceps Dip Machine with plate-loaded

One Arm Dip