The triceps make up about 70% of your upper arm size, making them absolutely essential if you want bigger, stronger-looking arms. This workout targets all three tricep heads:
Long Head (largest — needs overhead movements)
Lateral Head (outer sweep — width)
Medial Head (deep, helps with thickness)
???? Anatomy-Based Training
Muscle Head
Best Targeted By
Long Head
Overhead extensions, dips
Lateral Head
Push-ups, kickbacks, pushdowns
Medial Head
Close-grip presses, reverse pushdowns
????️♂️ Dumbbell/Resistance Band Triceps Workout (Home)
Exercise
Sets x Reps
Target Head
Overhead Dumbbell Tricep Extensions
4 x 10–12
Long head
Dumbbell Kickbacks or Band Kickbacks
3 x 12–15
Lateral head
Close-Grip Push-Ups
3 x 15–20
All heads
Resistance Band Pushdowns
3 x 15–20
Lateral/medial
One-Arm Overhead Extensions (band/DB)
3 x 10–12 per side
Long head
Bench Dips / Floor Dips
3 x 12–15
Overall burnout
???? Bodyweight-Only Triceps Workout
Exercise
Sets x Reps
Notes
Diamond Push-Ups
4 x 12–20
Inner grip = triceps focus
Triceps Dips (Chair/Bench)
4 x 15–20
Lower slowly, full lockout
Pike Push-Ups
3 x 10–15
Add shoulder + triceps
Isometric Triceps Holds
2–3 x 20–30 sec
Hold push-up mid-position
Close-Grip Incline Push-Ups
3 x 15
Use couch/edge of bed
???? Key Growth Techniques (Use at Home)
Slow negatives: 3–4 seconds on the way down
Pause at contraction: 1–2 seconds squeeze
Supersets: Example: push-ups → dips with no rest
Add weight: Backpack with books = instant dumbbell
????️ Weekly Sample Tricep Schedule
Day
Workout Focus
Day 1
Heavy dumbbell/band workout
Day 4
High-rep bodyweight triceps burnout
Use progressive overload: add reps, reduce rest, or increase weight weekly.
❌ Mistakes to Avoid
Skipping overhead work (neglects long head)
Not going to full lockout in dips/push-ups
Relying only on push-ups (no isolation)
Using poor form in kickbacks (keep elbows locked)
???? Final Thoughts
You don’t need a gym to grow thick, horseshoe triceps — you need smart programming, progressive overload, and high-effort sets. Mix bodyweight + minimal equipment, target all three heads, and watch your arms grow.