The Best Routine For Your Triceps

It’s a known fact that if you want strong arms you need to work on your triceps.


The triceps make 66% of the arms. And even though there are a lot of routines and programs for stimulating tricep growth, in my opinion, the one below is the most effective one.

  • Close Grip Bench Press – 2 sets of 6-10 repetitions
  • Cable Push Downs – 1 set of 3-5 repetitions
  • Skull Crusher – 3 sets of 6-10 repetitions


It seems like a simple routine but it’s one of the most effective routines for the triceps. And the skull crusher is the best exercise for the triceps which will make a great workout.

The close grip bench press will target the outer part of the triceps. And I recommend 2 sets just because you will be already exhausted of doing the skull crushers. More sets don’t mean more growth.

And the third exercise which I think is also one of the best is the cable push downs. This will target the long part of the triceps.


After doing 2 sets of close grip bench press and 3 sets of skull crushers it’s recommended you do only 1 set of cable push downs. In my opinion, the other two exercises are more effective and that’s why you need to do more sets of them. Which doesn’t mean you shouldn’t do the cable push downs.

If you stick to this routine for a few months, you will have great results. Just be consistent!