If you’ve been training consistently and want to take your tricep development to the next level, it’s time to move beyond basic pushdowns and dips. Advanced tricep training incorporates higher intensity techniques, smart programming, and targeted strategies to maximize hypertrophy across all three tricep heads: long, lateral, and medial.
In this guide, we’ll break down the most effective advanced tricep workouts, training methods, and exercise combinations designed to build serious arm size and strength.
Why Focus on Advanced Tricep Training?
As you progress, your muscles adapt to the same routines. Advanced training helps by:
- Breaking plateaus with intensity techniques
- Targeting all three tricep heads with precision
- Improving joint stability and pressing power
- Creating denser, more defined muscle mass
The triceps make up around two-thirds of your upper arm, making them essential for impressive arm size and symmetry.
Key Principles for Tricep Muscle Growth
To ensure maximum hypertrophy, advanced lifters should incorporate the following principles:
✅ Progressive Overload
Gradually increase resistance, volume, or time under tension to challenge the muscles.
✅ Volume and Frequency
Train triceps 2–3 times per week with 10–14 total weekly sets spread across multiple sessions.
✅ Full ROM and Contraction
Focus on a full stretch and squeeze with each rep, especially in overhead and extension movements.
✅ Angle and Grip Variation
Use multiple grips and joint angles to fully engage all heads of the triceps.
Top Advanced Tricep Exercises
Here are high-impact movements and variations specifically designed for advanced lifters:
1. Close-Grip Bench Press (Barbell or Smith Machine)
- Why: Heavy compound movement for strength and mass.
- Tip: Keep elbows tucked to maximize tricep engagement.
2. EZ-Bar Skull Crushers
- Why: Isolates the triceps with deep stretch.
- Advanced Option: Add a slow eccentric or drop set.
3. Dumbbell Overhead Tricep Extension (Seated or Standing)
- Why: Emphasizes the long head.
- Advanced Tip: Use a single dumbbell for strict form and stability challenge.
4. Cable Rope Pushdowns with Drop Sets
- Why: Perfect for volume and pump.
- Advanced Variation: Perform triple drop sets or 21s (7 top/7 middle/7 full reps).
5. Weighted Dips (Parallel Bars or Rings)
- Why: Excellent compound overload for all three heads.
- Advanced Tip: Use a dip belt and pause at the bottom for added tension.
6. Crossbody Cable Extensions
- Why: Targets the medial head through a unique angle.
- Bonus: Great for detail and arm definition.
7. Band-Resisted Tricep Kickbacks
- Why: Adds continuous tension throughout the movement.
- Use: As a finisher for burnout sets.
Advanced Tricep Training Techniques
To further intensify your tricep workouts, integrate the following methods:
🔁 Supersets
Pair two tricep exercises back-to-back to increase time under tension.
Example:
- Rope Pushdowns + Overhead Dumbbell Extensions (3–4 sets)
⬇️ Drop Sets
Start heavy and decrease weight without rest to maximize fatigue.
How:
Perform 10 reps, reduce the weight by 20%, and continue until failure.
⏱ Tempo Training
Slow down the eccentric (lowering) phase to increase muscle stress.
Example:
3-second descent + 1-second hold + explosive press
🔂 Mechanical Advantage Sets
Change grip or angle mid-set to extend the set.
Example:
Start with rope pushdowns, then switch to straight bar without resting.
Sample Advanced Tricep Workout Routine
Perform this workout 2 times per week with at least 48 hours between sessions.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Close-Grip Bench Press | 4 | 6–8 | Focus on heavy, controlled movement |
| EZ-Bar Skull Crushers | 4 | 8–10 | Add a slow 3-second eccentric |
| Seated Dumbbell Overhead Extensions | 3 | 10–12 | Pause at bottom for a full stretch |
| Rope Pushdowns (Triple Drop Set) | 3 | 12–15 + drops | No rest between drops |
| Weighted Dips | 3 | To failure | Use strict form, full range |
| Crossbody Cable Extensions (Finisher) | 2 | 15–20 | High reps for burnout and detail |
Rest Time Between Sets:
60–90 seconds for hypertrophy, 2 minutes for strength movements like bench press.
Recovery and Nutrition Tips
Advanced tricep workouts are intense—don’t neglect recovery.
- Fuel up: Eat enough protein (1.6–2.2g per kg of body weight) to support growth.
- Sleep: Aim for 7–9 hours per night for muscle repair.
- Stretch: Include light tricep stretches post-workout to maintain flexibility.
- Deload: Consider taking a lighter week every 6–8 weeks to avoid overtraining.
Final Thoughts
Building massive, defined triceps requires more than just a few pushdowns. As an advanced trainee, your workouts should be structured, intense, and diverse. By using strategic overload, advanced movements, and proper recovery, you’ll continue to make gains and break through plateaus.
Remember: Advanced training isn’t just about doing more—it’s about doing better. Focus on execution, push past limits, and your triceps will respond with serious growth.