Tricep Workout Plans (Personalized)

Tricep Workout Program

This comprehensive tricep workout program is developed based on scientific research from EMG studies and peer-reviewed literature. Well-developed triceps not only create impressive arms but also enhance pressing strength and performance in various sports and daily activities. This program targets all three heads of the triceps brachii with specific exercises and training parameters proven to maximize muscle growth and strength development.

Research-Backed Tricep Training Principles

Muscle Length Training

Groundbreaking research published in the European Journal of Sport Science found that triceps brachii hypertrophy was substantially greater (1.4-1.5 times) when training was performed in the overhead position compared to the neutral arm position. This is attributed to the greater stretch placed on the long head of the triceps in the overhead position, despite using lower absolute loads during training.

Exercise Selection

ACE-sponsored research identified the most effective triceps exercises based on EMG activation. The triangle push-up, kickbacks, and dips were found to generate the highest overall triceps activation. For optimal development, incorporating exercises that target all three heads (long, lateral, and medial) is crucial, with special emphasis on long head exercises which have the greatest growth potential.

Training Volume & Frequency

Research suggests that triceps respond well to moderate-to-high training volumes. Studies show optimal growth occurs with 12-16 total weekly sets, distributed across 2-3 training sessions. For hypertrophy, the 8-15 rep range is most effective, while strength development benefits from occasional heavy loading (4-8 reps) when form can be maintained with proper technique.

Triceps Anatomy & Function

Long Head

The long head is the largest of the three triceps heads and crosses both the shoulder and elbow joints (biarticular). Research published in 2023 shows it experiences maximal stretch in the overhead position, making overhead exercises particularly effective for its development. This head contributes most to the visible mass on the back of the arm.

Lateral Head

The lateral (outer) head is most visible when the arm is viewed from the side and gives the horseshoe appearance to developed triceps. This monoarticular head only crosses the elbow joint and is most activated during pressing movements and exercises with the arms at the sides. It responds well to heavier loading patterns.

Medial Head

The medial head lies beneath the other two heads and is only visible in very lean individuals. It acts as a stabilizer during elbow extension, activating in all triceps movements but particularly when the elbow is bent beyond 90 degrees. Research shows it’s highly engaged during close-grip and diamond push-ups.

Designing an Effective Tricep Workout

Muscle Length Principle

Based on landmark research by Maeo et al. (2023), training triceps in a stretched position (overhead) leads to substantially greater hypertrophy than in neutral positions. The study showed 28.5% growth in the long head when trained in the overhead position versus 19.6% in the neutral position. For maximal triceps development, incorporate both overhead extensions and neutral position exercises, with emphasis on the former for optimal long head development.

Exercise Selection Strategy

For complete triceps development, each workout should include: 1) A compound pressing movement (such as close-grip bench press or dips), 2) An overhead extension exercise for the long head, and 3) A neutral or pushdown variation that targets the lateral and medial heads. This strategy ensures all three heads receive adequate stimulus while prioritizing exercises based on scientific research of muscle activation patterns.

Most Effective Tricep Exercises

Overhead Extensions

Research by Maeo et al. demonstrated 1.5 times greater hypertrophy of the triceps long head when performed in the overhead versus neutral position. These exercises maximize the stretch on the long head, which has the greatest potential for growth. Cable, dumbbell, and EZ bar variations are all effective, with the key factor being the fully overhead position to place the long head under maximal stretch.

Close-Grip Bench Press

EMG studies show this compound movement effectively activates all three triceps heads while allowing for heavy loading. Research indicates hand placement at shoulder-width or slightly narrower maximizes triceps activation while minimizing wrist strain. This exercise is particularly effective for developing pressing strength and overall triceps mass.

Dips

ACE research identified dips as one of the top exercises for overall triceps activation. The movement involves all three heads with emphasis on the lateral head. Leaning forward reduces chest involvement and increases triceps activation. For those unable to perform bodyweight dips, assisted variations or bench dips are effective alternatives.

Triangle Push-Ups

ACE research found this to produce the highest overall triceps activation among the exercises tested. The diamond or triangle hand position increases triceps involvement compared to standard push-ups. This bodyweight exercise can be modified for all fitness levels by adjusting hand elevation and is particularly effective for the medial and lateral heads.

Cable Pushdowns

Research shows cable pushdowns provide constant tension throughout the movement, making them highly effective for triceps development. Various attachments (rope, V-bar, straight bar) alter the emphasis slightly, with the rope allowing for external rotation at the bottom to enhance peak contraction. These exercises primarily target the lateral and medial heads.

Kickbacks

EMG analysis from ACE identified kickbacks as producing among the highest triceps activation, particularly at the end range of motion. While limited in loading potential, they create maximal contraction at full extension. Research suggests maintaining strict form with minimal momentum for optimal effectiveness.

Progressive Tricep Development Program

Select your experience level to view the appropriate tricep workout plan. Each level is designed based on scientific research to progressively overload the triceps muscles for optimal development with special emphasis on training at longer muscle lengths for maximal hypertrophy.

Level: 1 – Beginner

Exercise	Sets/Reps	Rest	Tempo	Notes
Diamond Push-Ups (or Elevated Version)	3 sets, 8-12 reps	60-90 sec	2:1:2	ACE research shows highest triceps activation; elevate hands if needed
Dumbbell Overhead Triceps Extension	3 sets, 10-15 reps	60 sec	2:1:2	Research shows 1.5x greater long head growth in overhead position
Rope Pushdowns	3 sets, 12-15 reps	60 sec	2:1:2	Focus on external rotation at bottom for peak contraction
Bench Dips	2 sets, 12-15 reps	60 sec	2:1:2	Keep elbows tucked to maximize triceps engagement

Exercise	Sets/Reps	Rest	Tempo	Notes
Close-Grip Bench Press	4 sets, 8-10 reps	90-120 sec	2:1:2	Use shoulder-width grip; focus on keeping elbows tucked
Cable Overhead Triceps Extensions	3 sets, 10-12 reps	60-90 sec	2:1:2	Research confirms superior long head development in overhead position
Weighted Dips	3 sets, 8-12 reps	90 sec	2:1:2	Lean forward slightly to increase triceps emphasis
V-Bar Pushdowns	3 sets, 10-12 reps	60 sec	2:1:2	Focus on full extension and controlled eccentric
Single-Arm Overhead Dumbbell Extension	2 sets, 10-12 reps/arm	45 sec	2:1:2	Enhances stability requirements and prevents asymmetries

Exercise	Sets/Reps	Rest	Tempo	Notes
Close-Grip Bench Press	4 sets, 6-8 reps	2-3 min	2:0:1	Heavier loading for strength development; maintain strict form
Weighted Dips	4 sets, 6-10 reps	2 min	2:1:2	ACE research confirms high activation of all three triceps heads
EZ Bar Overhead Extensions	3 sets, 8-10 reps	90 sec	3:1:2	Research shows 28.5% growth in long head with overhead training
Rope Pushdowns (with Superset)	3 sets, 10-12 reps	60 sec	2:1:2	Immediately follow with 6-8 partial reps in stretched position
Single-Arm Reverse Pushdowns	3 sets, 10-12 reps/arm	60 sec	2:1:2	Emphasizes lateral head; focus on external rotation component
Dumbbell Kickbacks	2 sets, 12-15 reps	60 sec	2:1:3	ACE research shows high activation; hold contraction for peak effect

EXPERT TIP: Recent research by Maeo et al. (2023) provides compelling evidence that triceps development is significantly enhanced when training is performed in the overhead position. Their study showed that the long head of the triceps—which has the greatest potential for growth—experienced 28.5% hypertrophy when trained in the overhead position compared to 19.6% in the neutral position. Even the lateral and medial heads showed 1.4 times greater growth (14.6% vs. 10.5%) despite using lower absolute loads in the overhead position. For optimal triceps development, prioritize overhead extension variations in your training program while still including a mix of pressing movements and pushdowns for complete development of all three heads.

References

Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J., & Jeon, I. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, 52(3), 201-205. https://doi.org/10.1016/j.aott.2018.02.005

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

Tricep Workout Planner

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