If you’re a skinny guy looking to add size to your arms, focusing on your triceps is key. The triceps make up about two-thirds of your upper arm, so strengthening them will give you that fuller look. Here are seven effective tricep workouts to help you build mass and strength at home or in the gym.
Table of Contents
Perks of These Tricep Workouts
- Increases Arm Size: Since the triceps make up two-thirds of the upper arm, strengthening them leads to bigger arms.
- Boosts Upper Body Strength: Strong triceps improve overall pushing power for exercises like bench presses and push-ups.
- Enhances Definition: These workouts help sculpt and tone the arms, giving them a well-defined look.
- Supports Chest and Shoulder Training: Strong triceps assist in better performance during chest and shoulder exercises.
- Improves Functional Strength: Everyday movements like pushing and lifting become easier with stronger triceps.
- Can Be Done at Home or Gym: These exercises require minimal equipment, making them accessible for everyone.
- Great for Beginners: The workouts are easy to follow and scalable as strength improves.
Workout Plan Overview
- Frequency: 2-3 times per week
- Duration: 20-30 minutes
- Reps: 8-12 per set
- Sets: 3-4 per exercise
- Rest Between Sets: 45-60 seconds
1. Close-Grip Push-Ups
- Muscles Targeted: Triceps, Chest, Shoulders
- How to Do It: Get into a standard push-up position, but place your hands closer together under your chest. Lower yourself and push back up.
- Tip: Keep your elbows tucked in to fully engage the triceps.
2. Triceps Dips (Using a Bench or Chair)
- Muscles Targeted: Triceps, Shoulders
- How to Do It: Sit on a chair, place your hands on the edge, and lower your body by bending your elbows. Push yourself back up.
- Tip: Keep your back straight and avoid flaring your elbows.
3. Diamond Push-Ups
- Muscles Targeted: Triceps, Chest
- How to Do It: Form a diamond shape with your hands and perform a push-up.
- Tip: Lower your chest close to your hands for maximum engagement.
4. Overhead Triceps Extension (Using Dumbbells or Resistance Bands)
- Muscles Targeted: Triceps
- How to Do It: Hold a dumbbell with both hands behind your head and extend your arms upward.
- Tip: Keep your elbows close to your head and avoid arching your back.
5. Triceps Kickbacks
- Muscles Targeted: Triceps
- How to Do It: Hold a dumbbell in each hand, bend at the waist, and extend your arms straight back.
- Tip: Squeeze your triceps at the top of the movement.
6. Bench Dips with Feet Elevated
- Muscles Targeted: Triceps, Shoulders
- How to Do It: Place your hands on a bench behind you and elevate your feet on another bench or platform while lowering and raising your body.
- Tip: Perform slow and controlled reps.
7. Close-Grip Bench Press (Using Dumbbells or Barbell)
- Muscles Targeted: Triceps, Chest
- How to Do It: Hold the barbell or dumbbells with a close grip and lower it to your chest before pressing it back up.
- Tip: Keep your elbows tucked in and focus on your triceps.
By incorporating these workouts into your routine and maintaining a proper diet, you’ll see great progress in your arm size and strength. Stay consistent and keep pushing!
Frequently Asked Questions (FAQs)
How often should I train triceps for growth?
2-3 times per week, allowing recovery days in between.
Can I do these workouts at home?
Yes! Exercises like push-ups, dips, and overhead extensions can be done with minimal equipment.
How long will it take to see results?
With consistency and a proper diet, you may see noticeable gains in 6-8 weeks.
Should I use heavy weights for the triceps?
Use moderate to heavy weights with proper form to maximize muscle growth.
Can these exercises help increase arm size overall?
Yes! Since the triceps make up most of the arm, building them will significantly improve overall arm size.
Do I need to eat more to build triceps?
Yes! Eating a protein-rich diet with a calorie surplus will support muscle growth.
Are resistance bands effective for triceps workouts?
Yes! Resistance bands provide excellent tension and can be used as an alternative to weights.
