Build Bigger Triceps with PRPath
Track your tricep training volume, log PRs on every exercise, and let ATLAS AI optimize your arm workouts. Start building horseshoe triceps today.
Your triceps make up two-thirds of your upper arm size. This complete guide covers the best tricep exercises, sample workouts for all levels, and progressive overload strategies to build impressive horseshoe triceps.
The triceps has three heads, each requiring different exercises for complete development. Understanding anatomy helps you build a balanced, complete tricep workout.
Attaches at the shoulder blade. The largest head. Best targeted with overhead movements (overhead extensions, skull crushers). Key for the "horseshoe" look.
Outer part visible from the side. Best targeted with pushdowns and pressing movements. Creates the "horseshoe" outer sweep when developed.
Deep head under the other two. Active in all tricep movements. Best isolated with reverse grip pushdowns and close-grip pressing.
For full tricep development, every workout should include at least one overhead movement (long head) and one pushdown/pressing movement (lateral/medial heads). PRPath tracks your exercise selection to ensure balanced training.
These exercises, ranked by effectiveness and muscle activation, will build impressive triceps when done with proper form and progressive overload.
The king of tricep compound movements. Allows heavy loading for maximum strength and mass. Also hits chest and shoulders.
4 sets of 6-10 reps | Rest 2-3 minutes
Bodyweight compound that loads all three tricep heads heavily. Keep torso upright to emphasize triceps over chest.
3-4 sets of 8-12 reps | Add weight when bodyweight is easy
Essential for long head development. The stretched position at the bottom maximizes muscle growth. Can use dumbbell, EZ bar, or cable.
3-4 sets of 10-15 reps | Focus on stretch and squeeze
Classic tricep builder that hits all three heads with emphasis on the long head. Use EZ bar or dumbbells.
3-4 sets of 8-12 reps | Control the weight, protect elbows
The most popular cable tricep exercise. Constant tension throughout. Rope allows for greater range of motion than bar.
3-4 sets of 12-15 reps | Great for pump and metabolic stress
Often done incorrectly but effective when performed properly. Peak contraction exercise - squeeze hard at the top.
3 sets of 12-15 reps | Use light weight, focus on contraction
Bodyweight tricep exercise you can do anywhere. Research shows high tricep activation. Great finisher or when equipment isn't available.
3 sets to failure | Elevate feet for added difficulty
Cable version of overhead extension with constant tension. Great for long head development without loading the spine.
3-4 sets of 12-15 reps | Constant tension variation
Choose the workout that matches your experience level and available equipment. All workouts target all three tricep heads.
2x per week | Total: 6 sets
| Exercise | Sets | Reps |
|---|---|---|
| Tricep Pushdown | 3 | 12-15 |
| Overhead Extension | 3 | 12-15 |
2x per week | Total: 12 sets
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench | 4 | 6-10 |
| Skull Crushers | 3 | 10-12 |
| Rope Pushdown | 3 | 12-15 |
| Overhead Cable Ext. | 2 | 15-20 |
2x per week | Total: 16 sets
| Exercise | Sets | Reps |
|---|---|---|
| Close-Grip Bench | 4 | 5-8 |
| Weighted Dips | 3 | 8-10 |
| Skull Crushers | 3 | 10-12 |
| Cable Overhead Ext. | 3 | 12-15 |
| Rope Pushdown | 3 | 15-20 |
PRPath automatically tracks your weekly tricep training volume. ATLAS AI ensures you're in the optimal 10-20 sets per week range for growth without overtraining.
The long head is the largest and often undertrained. Include at least one overhead movement (overhead extension, skull crushers) every tricep workout for complete development.
The eccentric (lowering) phase is crucial for tricep growth. Use 2-3 second negatives on all exercises. This creates more muscle damage and growth stimulus.
Lock out completely at the top and get a full stretch at the bottom. Partial reps limit muscle growth. If you can't complete full ROM, the weight is too heavy.
Track your weights and aim to increase over time. Add 2.5-5 lbs when you hit the top of your rep range on all sets. PRPath makes this easy to track.
10-20 hard sets per week for triceps is optimal for most people. Remember, bench press and overhead press also train triceps - account for this in your programming.
Focus on feeling your triceps work, not just moving weight. Squeeze at the top of each rep. If you can't feel your triceps, use lighter weight with better form.
Last updated: January 2026
Track your tricep training volume, log PRs on every exercise, and let ATLAS AI optimize your arm workouts. Start building horseshoe triceps today.