🏋️ How Many Tricep Exercises Should I Do? (Complete Guide for Optimal Muscle Growth)

If you're aiming to build impressive arms, it’s vital to understand just how important your triceps are. Often overlooked in favour of biceps, the triceps make up around two-thirds of your upper arm mass. So, when considering how to build huge arms, the real secret is in developing your triceps intelligently.

But here's the question most lifters ask: how many tricep exercises should I do per workout to maximise growth without overtraining? In this complete guide, you'll get evidence-based recommendations, practical advice, and sample routines tailored for all fitness levels. You'll also learn about the synergy between triceps and biceps, and how to optimise your arm day routines by choosing the right volume, reps, and exercises like tricep pushups, tricep dips, and shoulder and tricep exercises.

Let’s begin with the basics.

Why Training Your Triceps Matters for Upper Body Development

The triceps brachii muscle is located on the back of your upper arm and has three heads: the long head, lateral head, and medial head. All three are engaged during pressing movements and isolation exercises. Building stronger triceps improves your performance in compound lifts such as the bench press, overhead press, and dips, all crucial for upper body strength.

When done correctly, tricep exercises not only enhance the aesthetics of your arms but also support other muscle groups like the shoulders and chest. Many shoulder and tricep exercises overlap, such as close-grip bench presses or overhead dumbbell extensions, helping to stimulate both areas simultaneously.

Here are a few benefits of focusing on tricep training:

• Bigger arms: Triceps are larger than biceps, so focusing here delivers more visible arm gains.

• Improved compound lifts: Strong triceps translate to better performance in pushing movements.

• Balanced development: Strengthens the back of the arms, preventing muscle imbalances that could lead to injury.

Whether you’re doing pull triceps movements or integrating tricep shoulder exercises, the goal is to activate all three heads of the muscle consistently across your training week.

The Role of the Triceps in Arm Size and Push Strength

Triceps are responsible for elbow extension, meaning they help straighten your arm during pressing motions. Whether you're doing tricep pushups, overhead presses, or dips, your triceps are doing most of the hard work. The long head of the triceps, which attaches to the shoulder blade, also plays a minor role in shoulder movement, linking it to broader shoulder and tricep exercises.

If you want to grow huge biceps, you must also consider that the triceps will support arm size from the back. Ignoring them in favour of curls alone will limit your potential. For those interested in how to work triceps effectively, start by including 2–3 compound and isolation movements in your upper-body routine.

Common pushing exercises involving the triceps:

• Bench press (close grip)

• Overhead press

• Tricep pushdowns

• Skull crushers

• Dips

Your pushing strength comes down to how well-developed your triceps are. You can have large biceps, but without strong triceps, your pressing power will remain limited.

Triceps vs. Biceps: Which Contributes More to Bigger Arms?

When thinking of bicep and tricep workouts, most beginners instinctively favour the biceps. However, for how to build huge arms, you must remember that the triceps make up around 60–70% of your upper arm’s total muscle mass.

Here’s a simple comparison table:

Muscle Group	% of Arm Size	Primary Function	Best Exercises
Biceps	~30–40%	Elbow flexion (curling)	Barbell curls, hammer curls
Triceps	~60–70%	Elbow extension (pushing)	Dips, skull crushers, rope pushdowns

While how to grow huge biceps remains a popular goal, truly massive arms require prioritising the triceps. Combining bicep and tricep workouts is ideal for balance, but don’t underestimate the impact of regular tricep-specific training.

How Many Tricep Exercises Per Workout?

Determining how many tricep exercises per workout you should do depends largely on your training goal, experience level, and how often you train per week. Whether you're focused on how to build huge arms or simply improving pressing strength, hitting the triceps with enough volume and variety is key.

For most gym-goers, doing 2 to 3 tricep exercises per workout is ideal. This allows you to target all three heads of the muscle without overtraining or accumulating junk volume. If you’re combining your triceps with other pushing muscles, like in a shoulder and tricep workout, then two exercises may be plenty.

Example: On push days, combine a compound movement like close-grip bench press with an isolation move such as rope pushdowns or tricep dips.

Tricep workouts should also be tailored depending on how frequently you train your arms each week. If you hit triceps twice a week, you can afford to do fewer sets per session. The real trick is progressive overload, not just doing more exercises.

General Rule of Thumb (Beginners to Advanced)

Experience Level	Exercises Per Workout	Total Sets	Frequency
Beginner	1–2	6–8	1–2x/week
Intermediate	2–3	9–12	1–2x/week
Advanced	3	12–16	2x/week

If you're a beginner, start small, 1–2 exercises per session, ideally after your main pressing work. For intermediate and advanced lifters, 2–3 movements per workout help to stimulate all triceps heads efficiently. Combine compound and isolation movements, like tricep pushups, skull crushers, or tricep rope pushdowns.

Is 2–3 Tricep Exercises Enough?

Yes, two to three tricep exercises are generally enough per workout, provided you’re executing each set with good intensity and proper form. Adding more than that might lead to fatigue and overlapping muscle activation, especially if you also trained your chest or shoulders that day.

A well-rounded tricep workout may include:

• Compound press (e.g., close-grip bench press)

• Overhead extension (e.g., dumbbell overhead tricep extension)

• Cable pushdown (e.g., rope or straight-bar)

This combination ensures you're working the long, lateral, and medial heads of the triceps.

When One Tricep Exercise Is Sufficient

In certain programmes, especially full-body or minimalist routines, doing just one tricep exercise can still be effective, particularly if that exercise is compound and performed close to failure.

Example: If you're short on time, a few sets of tricep dips or close-grip pushups done intensely can maintain or even grow your triceps.

However, to maximise hypertrophy in a focused bicep and tricep workout, doing just one triceps move isn't ideal long term.

Weekly Volume: How Many Tricep Sets Per Week for Growth

When thinking about how many tricep sets per week are optimal for muscle growth, the research supports a total of 10 to 20 sets per week, depending on your level and recovery ability.

According to a 2017 meta-analysis by Schoenfeld et al., higher training volume correlates with greater hypertrophy, as long as quality and recovery are maintained.

For best results, divide your weekly tricep sets across 2–3 sessions to allow for muscle repair and avoid overtraining.

Scientific Recommendations Based on Training Studies

• Beginners: 6–10 total sets/week

• Intermediate: 10–14 total sets/week

• Advanced: 14–20+ total sets/week (split across multiple days)

Here’s a breakdown of what that might look like:

Level	Weekly Sets	Days Per Week	Sets Per Session
Beginner	6–10	1–2	3–5
Intermediate	10–14	2	5–7
Advanced	15–20+	2–3	6–8

Optimal Triceps Volume for Hypertrophy

To encourage growth while avoiding joint strain:

• Aim for moderate reps (8–15) and controlled tempo.

• Include varied angles: overhead, horizontal pressing, and pushdowns.

• Balance free weight and machine/cable work.

Also, consider that movements like lat pulldown (different grips) can indirectly involve the triceps, depending on form and grip width. Similarly, grip for lat pulldown can impact shoulder stability and affect tricep and shoulder exercises indirectly.

Reps, Sets, and Intensity: Structuring Your Triceps Training

To truly grow huge triceps, it’s essential not just to choose the right exercises but also to structure your sets, reps, and intensity correctly. This will maximise the engagement of all three tricep heads and trigger hypertrophy. But how should you adjust your reps and sets for optimal growth?

The consensus for hypertrophy training is to perform 8–12 reps per set, though you can vary this based on your specific goals (strength or endurance). Progressive overload, the gradual increase in weight or reps, remains the key principle for any tricep workout.

Here are a few tips for structuring your training:

• Moderate Rep Range (8–12 reps): This is perfect for hypertrophy (muscle growth). Stay within this range for most of your sets.

• Higher Reps (12–15+ reps): Use higher reps with moderate weight on isolation exercises like tricep pushdowns or overhead extensions to fatigue the muscle.

• Low Reps (4–6 reps): Focus on strength with compound lifts like close-grip bench press, adding weight progressively.

How to Effectively Structure Sets

For muscle growth, focus on performing around 3–5 sets per exercise. Here’s a simple guide to help you plan:

• For Compound Movements (e.g., close-grip bench press, dips): 4–5 sets of 6–10 reps.

• For Isolation Movements (e.g., tricep pushdowns, skull crushers): 3–4 sets of 8–12 reps.

Remember, focus on controlling the weight throughout the entire movement, avoid rushing through the sets. A mind-muscle connection is critical, especially for triceps exercises. Slow, deliberate movements will enhance muscle activation.

Sample Tricep Workout Routines for Different Goals

Whether you’re looking to grow huge arms, improve your pressing strength, or even refine your tricep aesthetics, a well-rounded routine is key. Below are sample workouts tailored to different objectives:

1. Hypertrophy Focused (Muscle Growth)

• Close-grip Bench Press (4 sets x 6–8 reps)

• Overhead Tricep Extension (3 sets x 8–12 reps)

• Tricep Pushdowns (Rope) (3 sets x 10–12 reps)

• Dips (3 sets x 8–10 reps, weighted if possible)

Note: Rest 60–90 seconds between sets for optimal hypertrophy.

2. Strength Focused

• Close-grip Bench Press (5 sets x 4–6 reps)

• Skull Crushers (4 sets x 6–8 reps)

• Weighted Dips (3 sets x 4–6 reps)

Note: Rest 2–3 minutes between sets to focus on maximal strength output.

3. Time-efficient Routine

• Tricep Pushdowns (3 sets x 10 reps)

• Tricep Dips (3 sets x 10 reps)

• Overhead Dumbbell Extensions (3 sets x 10 reps)

Note: Perform exercises back-to-back (superset) to save time while still targeting the triceps effectively.

Important Factors That Influence Triceps Workout Effectiveness

Several factors can either enhance or hinder the effectiveness of your tricep workout. While exercises are important, your performance and results also rely on these other crucial elements:

Recovery and Frequency

While training frequency is essential, recovery should not be overlooked. The triceps are involved in many pressing movements, meaning if you train them too frequently without adequate rest, you risk overtraining. Aim to train your triceps 2–3 times per week, ensuring there is enough recovery time between sessions.

• Muscle Growth: The muscle fibres require time to rebuild after being broken down during exercise.

• Rest Days: Giving your triceps 48–72 hours between workouts ensures adequate recovery.

Proper Form and Mind-Muscle Connection

Performing exercises with the correct form is vital for triceps activation. Avoid overloading the weights to the point where form deteriorates. Focus on using the full range of motion, controlled tempo, and emphasising the mind-muscle connection, especially when doing tricep pushups, tricep dips, or cable pushdowns.

Expert Tips: Avoiding Common Triceps Training Mistakes

Here are some triceps training mistakes that might limit your growth or even lead to injury:

Overtraining and Junk Volume

Training your triceps too much, particularly by adding excessive sets, won't necessarily speed up growth. Instead, you risk overtraining and muscle fatigue. Junk volume is the term for adding too many sets without progressively challenging the muscle. This can lead to stagnation rather than progress.

• Stick to the recommended volume based on your experience level.

Ignoring Progressive Overload

No matter the exercise, progressive overload is the foundation of muscle growth. If you’re not increasing the intensity (whether through weight, reps, or sets), you’re limiting your potential for growth. Make sure to add small increments of weight each session.

Using Poor Technique

Lastly, poor technique can result in ineffective workouts and even injury. For example, tricep dips should be performed with the correct posture and full range of motion to avoid unnecessary stress on the shoulder joints.

Frequently Asked Questions

Is training triceps 3 times a week too much?

Not if you're training at the right intensity and giving them adequate rest. For most lifters, 2–3 sessions a week are ideal for muscle growth.

Can I do triceps the day after chest?

Yes, you can. Many bicep and tricep workouts are paired with chest or shoulders, but be

mindful of your recovery. If you feel fatigued, take a rest day.

Should I train triceps with push or pull day?

Triceps can be trained on a push day, since they're heavily involved in pressing movements. Alternatively, some routines may incorporate them into a pull day if you prefer split training.

Expert’s Suggestions: How Many Tricep Exercises Should You Really Do?

The optimal number of tricep exercises depends on your goals, experience, and frequency. For most lifters, 2–3 tricep exercises per workout will provide sufficient volume to stimulate growth, with a total of 10–20 sets per week. Remember that triceps and biceps should be trained together, but with careful attention to recovery, intensity, and volume. Focus on progression, form, and adequate rest, and your triceps will grow.