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READ MORETarget Your Triceps The Right Way With These Dumbbell Triceps Workouts
TARGET YOUR TRICEPS THE RIGHT WAY WITH THESE DUMBBELL TRICEPS WORKOUTS 
Some of you might be old enough to remember the days when most guys believed that if you wanted bigger guns, you had to work almost exclusively on the biceps. Thankfully, the popularity of bodybuilding and fitness equipment magazines and books let people in on a little secret:
If you want bigger arms that are balanced and aesthetic, the triceps are your ticket.
Making up the majority of the size of your arm, the triceps are not a muscle to be overlooked in any type of workout. They are critical for the proper movement patterns of your elbows and shoulders, which makes them essential for the execution of bodybuilding favorites like the chest press.
Let’s take a closer look at your triceps muscle. We’ll cover its anatomy along with proven triceps exercises for each head. You’ll also walk away with a few triceps workouts to get you started.
Table of contents
- Breakdown of the Triceps Muscle
- Best Triceps Exercises
- Big Or Lean Triceps? How To Adjust Your Workouts Based On Your Goals
- Triceps Workouts From Beginner To Advanced
- Growth Or Definition: Don’t Forget About Diet
1. BREAKDOWN OF THE TRICEPS MUSCLE
The triceps brachii is found on the back of the arm and it is comprised of three sections or heads: lateral, long, and medial.The triceps has a unique shape because you’ll find that the two tendons surround the largest part of the muscle with all of fibers running parallel.
Your bicep muscle (biceps brachii) is located opposite of the triceps muscle, making it the antagonist muscle. When you flex or contract your triceps muscle, this is made possible by the simultaneous relaxation of the biceps muscle.
1.1 Lateral Head
The triceps lateral head is the largest part of the muscle. If you’re looking at the back of your arm, you’ll find it on the outside of your upper arm. The lateral head’s primary role is to help with extending your elbow.
1.2 Long Head
The triceps long head is the second largest part of the muscle. Again, looking at it from the back of your upper arm, you’ll find the long head on the inside of your arms, nearest the body.The long head helps to extend your forearm at the elbow. It also extends and moves your arm inwardly at the shoulder.
1.3 Medial Head
It’s not as predominant as the others but the medial head of the triceps is just as important given its responsibility for allowing the forearm to extend at the elbow. It also supports shoulder elevation.However, it is tricky to locate. You can’t see it if you’re looking at your triceps muscle from the back because it’s covered by the long and lateral heads. It’s easier to see the medial head from the front.
As we’ll discuss more below, some exercises are better suited to target each individual head of the triceps muscle.
THE BEST TRAINING REQUIRES THE BEST EQUIPMENT
From $375.002. BEST TRICEPS EXERCISES
Below, you’ll find the best triceps dumbbells exercises based on the head that they target the most. Each head of the triceps muscle will contribute to some degree to all of the exercises below, but one head is usually primarily targeted depending on which exercise you’re performing.We’re also going to include a few proven bodyweight exercises. You can use bodyweight exercises to achieve complete fatigue when you’re not able to move the weights.
If you want to have well-balanced muscle development in the triceps, you’ll want to incorporate one or two triceps exercises from each of the following categories.
Medial Head Tricep Exercises
Lateral Head Tricep Exercises
3. BIG OR LEAN TRICEPS? HOW TO ADJUST YOUR WORKOUTS BASED ON YOUR GOALS
Now that you know which exercises are best suited for your triceps, you’re going to need the acute variables to go with them.The sets, repetitions, intensity, and rest breaks that you perform will be based on what your goal is. Do you want Mr. Olympia-sized triceps? Or do you want to get your tris lean, defined, and tight?
Here are two sets of acute variables that you can use depending on what you want your triceps to look like in a few months.
3.1 Hypertrophy
In order to get bigger triceps, you’ll want to use a weight that is heavy enough for you to get no more than 15 repetitions. The sweet spot is between 8 and 12 so if you can reach 15 repetitions with ease, you know it’s time to increase the weight.Shorter rest breaks will help to fatigue to muscle and tap into greater levels of hypertrophy.
- Sets: 3 to 5 per exercise
- Repetitions: 8 to 15 per set
- Rest: No more than 90 seconds. Sixty seconds is ideal.
3.2 Definition
When definition is what you’re after in your triceps, the acute variables will look a little different. The focus will be on lighter weights that allow you to complete a greater number of repetitions.The expression “feel the burn” is going to be your mantra as you sculpt your triceps. The higher repetition count is going to burn but you’re also rewarded with a slightly longer rest break.
- Sets: 2 to 4 per exercise
- Repetitions: 12 to 25 per set
- Rest: No more than 120 seconds. Ninety seconds is ideal.
4. TRICEPS WORKOUTS FROM BEGINNER TO ADVANCED
We’re not going to leave you hanging. If you’re not sure how to put together your own triceps workout, here are three to choose from based on your experience level.We’ll also throw in two sets of acute variables, based on the information from above, that will allow you to choose which goal you want to go after.
4.1 Beginner Triceps Workout
Complete all of the repetitions for one triceps exercise before moving on to the next exercise. In between sets, give yourself between 60 to 90 seconds of rest.Diamond Push-Ups (If you need to, perform from the knees.)
- Growth: 5 sets of 15 repetitions
- Definition: 4 sets of 20 repetitions
Dumbbell Floor Press
- Growth: 3 x 8 – 12
- Definition: 2 x 15 – 20
Tricep Dips
- Growth: 3 x 8 – 12
- Definition: 2 x 15 – 20
4.2 Intermediate Triceps Workout
Tricep Kickbacks
- Growth: 5 sets of 12 – 15 repetitions
- Definition: 4 sets of 15 – 20 repetitions
Reverse Grip Dumbbell Press
- Growth: 4 x 8 – 12
- Definition: 3 x 15 – 20
Close Grip Dumbbell Press
- Growth: 4 x 8 – 12
- Definition: 3 x 15 – 20
Overhead Dumbbell Tricep Extension
- Growth: 4 x 8 – 12
- Definition: 3 x 15 – 20
4.3 Advanced Triceps Workout
Dumbbell Skull Crushers
- Growth: 5 sets of 8 – 12 repetitions
- Definition: 4 sets of 15 – 20 repetitions
Dumbbell Tricep Kickback on an Incline Bench
- Growth: 5 x 8 – 12
- Definition: 4 x 15 – 20
Dumbbell Crush Press
- Growth: 5 x 8 – 12
- Definition: 4 x 15 – 20
Decline Overhead Dumbbell Tricep Extension
- Growth: 5 x 8 – 12
- Definition: 4 x 15 – 20
5. GROWTH OR DEFINITION: DON’T FORGET ABOUT DIET
Regardless if you want bigger or leaner triceps, the importance of diet cannot be overstated. A high-protein diet will ensure proper muscle recovery and growth. Complex carbohydrates and healthy fats ensure there is fuel in the tank.If you want super defined triceps, you may need to enter a caloric deficit while keeping protein levels high. This is something you should speak with a certified nutritionist about.
