How to Build Triceps Faster

Learn how you can build triceps faster with these tips and exercises.

Triceps, the often overshadowed arm muscles, play a crucial role in sculpting impressive arms. Accounting for about two-thirds of the arm, they are integral to achieving that coveted arm bulk. Today, we’re diving deep into the anatomy of the triceps, their function, and how to effectively target them for maximum growth.

The information used for this article was based on a video shared by House of Hypertrophy. And the answers they came up with are based on numerous scientific studies that you can check for yourself in the links below:

Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations

Association between regional differences in muscle activation in one session of resistance exercise and in muscle hypertrophy after resistance training

Nonuniform muscle hypertrophy: its relation to muscle activation in training session

Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length

Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?

Understanding Triceps Hypertrophy

The triceps are more than just a supporting player for the biceps; they are the powerhouse behind substantial arm size and strength. Consisting of three heads—long, medial, and lateral—the triceps are involved in elbow and shoulder movements, making them essential for pushing exercises.

An enlightening study from 2020 shed light on triceps hypertrophy, comparing the effects of compound and isolation exercises. It revealed that while exercises like the bench press predominantly develop the lateral and medial heads, isolation movements like the skull crusher are vital for comprehensive triceps development, particularly of the long head which the bench press does not effectively engage.

Compound vs. Isolation: What Works Best?

When it comes to building triceps muscle mass, understanding the distinction between compound and isolation exercises is crucial. Compound exercises involve multiple joints and muscle groups, whereas isolation exercises typically involve movement at a single joint, focusing on one specific muscle group. Each type of exercise offers unique benefits and can be strategically utilised to maximise triceps hypertrophy.

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Compound Exercises for Triceps Development

Compound exercises such as the bench press and the overhead press engage the triceps alongside other muscle groups, primarily the chest and shoulders. These exercises are effective for building overall upper body strength and mass, which indirectly stimulates the triceps.

For example, the bench press, particularly with a narrow grip, places significant stress on the triceps, contributing to their growth. The overhead press also engages the triceps, especially during the lockout phase of the lift. These exercises are beneficial not only for their efficiency in targeting multiple muscle groups at once but also for their ability to allow heavier weights to be lifted, which can lead to greater hypertrophic gains.

Bench Press – This exercise, especially with a narrow grip, is noted for its effectiveness in targeting the triceps along with the chest. While it predominantly develops the pecs, it also substantially engages the triceps, particularly beneficial for the lateral and medial heads.
Overhead Press – This exercise engages the triceps during the lockout phase, serving as a powerful compound movement that works both the shoulders and triceps.

A narrow grip on the bench press is a great compound movement to target your triceps.

Isolation Exercises for Targeted Triceps Growth

Isolation exercises, such as skull crushers and triceps pushdowns, specifically target the triceps without the substantial involvement of other muscle groups. This focused approach allows for direct stress on the triceps, which is essential for maximising growth in these muscles, particularly in the long head, which is less activated during compound lifts.

A 2020 study cited in the video provides valuable insights into how isolation exercises like skull crushers can significantly impact triceps growth when used alongside or in sequence with compound exercises. The study suggests that performing skull crushers before compound exercises like the bench press can pre-fatigue the triceps, making them the limiting factor in subsequent compound exercises. This can lead to a greater emphasis and overload on the triceps, potentially enhancing hypertrophic outcomes.

Skull Crushers (Barbell Triceps Extensions) – Highlighted for specifically targeting the triceps, skull crushers are particularly effective for the long head of the triceps, which is not as involved in the bench press. This exercise allows for focused triceps activation and hypertrophy.
Overhead Triceps Extensions – Similar to skull crushers, this exercise also focuses on the long head of the triceps, providing a stretch and contraction that is ideal for muscle growth.

Triceps pushdown are less effective compared to overhead tricep extension.

The video also outlines a critical insight into the comparative effectiveness of these exercises for triceps hypertrophy:

Skull Crushers and Overhead Triceps Extensions are particularly emphasized for their role in developing the long head of the triceps. The long head is crucial for overall triceps size and is less activated by compound exercises like the bench press.
Compound Exercises like the bench press and overhead press are essential for overall upper body strength and mass but may not sufficiently target the triceps’ long head. They are excellent for involving multiple muscle groups and allowing the use of heavier weights, which can contribute to overall muscular hypertrophy including the triceps.

Triceps Exercises Ranked Worst to Best

Strategic Integration of Compound and Isolation Exercises

To maximise triceps development, it is advisable to integrate both compound and isolation exercises into your workout regimen. This approach allows for the benefits of overall strength and mass gains from compound exercises while also ensuring targeted development of the triceps through isolation exercises.

One effective strategy might involve starting a workout with compound exercises when energy levels are highest, allowing for the use of heavier weights, which can maximise strength and muscle mass gains. Following up with isolation exercises can then more precisely target the triceps, taking advantage of the muscle fatigue generated by the initial compound movements to further stress the triceps and enhance growth.

For example, a workout session might begin with a few sets of close-grip bench presses to engage the triceps alongside the pectorals and deltoids. This would be followed by overhead presses to continue building upper body strength while further stressing the triceps. The session could then conclude with skull crushers and overhead triceps extensions, focusing directly on the triceps, particularly the long head, ensuring a comprehensive triceps workout.

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bicep-workouts What is the Best Triceps Exercise for Mass

Triceps Training: Techniques and Tips

To maximally engage the triceps, consider incorporating both heavy compound lifts for overall strength and targeted isolation movements for specific head development. Here’s how to get the most out of your triceps training sessions:

Vary Your Grip: Experiment with different grips and widths in exercises like bench presses to shift the focus between the triceps heads.
Focus on Form: Prioritize form to engage the triceps effectively, especially during compound movements where the triceps are secondary muscles.
Control the Ego: Avoid lifting too heavy at the expense of proper technique, which can lead to ineffective training or injuries.
Progressive Overload: Gradually increase the weight or reps to continuously challenge the triceps and promote muscle growth.
Recovery and Nutrition: Allow adequate recovery time between workouts and focus on nutrition to support muscle repair and growth.

Best Exercises to Build Triceps Faster

For optimal triceps hypertrophy, focusing on isolation exercises such as skull crushers and overhead triceps extensions is recommended due to their targeted impact on the triceps, especially the long head. These exercises are crucial for those looking to specifically enhance triceps volume and definition.

Incorporating these isolation movements after or alongside compound exercises in a workout regime can provide comprehensive triceps development by ensuring all heads of the triceps are effectively engaged. This approach leads to more balanced growth and significantly enhances the aesthetic and functional aspects of the triceps.

In conclusion, understanding the anatomy and function of the triceps is key to effective arm training. By combining compound and isolation exercises, strategically planning workout sequences, and adhering to sound training principles, you can maximize your triceps hypertrophy for robust and balanced arm development. Whether you’re aiming for aesthetic enhancement or functional strength, remember that consistency, proper form, and a holistic approach to fitness are your best tools for success.

Watch the video for more information about how to build triceps faster.