10 Most Effective Exercises For Bigger Triceps

Add serious size to your upper arms with these beginner, intermediate and advanced triceps exercises.



an arms workout that isn’t worthy of you and your (soon-to-be) mighty arms-enal. The triceps make up the majority of the muscle mass in your upper arms, which means if you’re chasing sleeve-busting muscles, you need to be doing triceps exercises regularly.

Training your triceps isn’t just about aesthetics either, as Olu Adepitan, head of fitness at BXR London, explains. “Not only do well developed triceps look good, but they can also enhance sporting performance, because of the association of triceps strength with punch power or throwing a ball at speed.

Overhand Barbell Extension : 

set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

2 Overhand Dumbbell Extension : 



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

3 Dumbbell Extension :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec

4 Overhand Bumbbell Extension :




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

5 Close Grip Bench Press :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

6 Decline Skull Crusher : 




set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

7 Overhead Barbell Triceps Extension :



set 1 : 15 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 10 reps / 30 sec

8 Bench Dip :



set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec

9 Dumbbell Kickback :



set 1 : 12 reps / 30 sec

set 2 : 10 reps / 30 sec

set 3 : 08 reps / 30 sec

10 Selectorized Triceps Extension :




set 1 : 12 reps / 30 sec

set 2 : 12 reps / 30 sec

set 3 : 12 reps / 30 sec

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