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Triceps Training Planner

The triceps make up the majority of your upper arm mass — and unlocking serious pushing power starts here. This planner targets all three heads of the triceps with a blend of heavy presses, targeted isolation, and volume work to build strength, size, and definition.

What This Planner Includes:

Compound pressing movements to build foundational triceps strength

Isolation exercises like skull crushers, pushdowns, and overhead extensions

Techniques for targeting the long, medial, and lateral triceps heads

Functional carryover to pressing strength in bench, dips, and overhead lifts

Progressive structure for all experience levels — beginner to advanced

Triceps Strength & Definition System — Planner

Triceps Strength & Definition System — Planner

Tip: Click a workout title to expand/collapse. Keep quality high; full recovery between heavy or peak sets.

Level 1 — Beginner

Keep elbows close to ribs; avoid shoulder roll-forward on dips.

Neutral wrist on all pushdowns; control the eccentric for 2–3 seconds.

Level 2 — Intermediate

Tuck elbows ~45°; keep forearms vertical over wrists during presses.

Use slight shoulder flexion at lockout on rope pushdowns to increase triceps short-range tension.

Level 3 — Advanced

Overhead angles lengthen the long head; stop just short of elbow lockout.

Keep shoulders down/back; avoid flaring elbows on heavy compounds.

Notes

Elbows tucked; wrists neutral on all presses and pushdowns. Avoid painful lockout snapping. Use a 2–0–3 tempo on isolation work and deload every 4–6 weeks.