Anatomy
The long head originates from the infraglenoid tubercle of the scapula; the lateral and medial heads from the humerus. All three insert on the olecranon of the ulna. Because the long head crosses the shoulder joint, overhead extension fully stretches it — making overhead tricep extensions particularly effective.
Function
Elbow extension
Min Sets/Week
6
Optimal Range
6–14
Max Sets/Week
14
Best Triceps Exercises
Close-Grip Bench Press
Intermediate Compound 3–4 × 6–10
Cable Tricep Pushdown
Beginner Isolation 3 × 10–15
Rope Pushdown
Beginner Isolation 3 × 12–15
Skull Crusher
Intermediate Isolation 3 × 10–12
Cable Overhead Tricep Extension
Beginner Isolation 3 × 12–15
Dumbbell Overhead Tricep Extension
Beginner Isolation 3 × 12–15
Tricep Extension Machine
Beginner Isolation 3 × 12–15
Bench Dip
Beginner Compound 3 × 10–20
Tricep Dip
Intermediate Compound 3 × 8–15
Band Skull Crusher
Beginner Isolation 3 × 12–15
Bench Dips
Beginner Compound 3–4 × 8–12
Bench Press - Powerlifting
Intermediate Compound 3–4 × 8–12
Compound Exercises
Isolation Exercises
Training Tips
- Overhead extensions stretch the long head — include at least one overhead movement.
- Pushdowns are great for the lateral and medial heads but do not stretch the long head.
- Heavy pressing already works your triceps substantially — do not overdo isolation volume.
Where triceps fits in a workout split
You can train triceps in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train triceps?
Most people benefit from training triceps 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for triceps?
6–14 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for triceps?
The best exercise depends on your equipment and goals. For overall development, tricep pushdown is typically one of the most effective choices.