Tricep Workouts at the Gym: Mass Building Routines for Horseshoe Arms
Triceps make up 60% of upper arm size. Build massive triceps with skull crushers, pushdowns, and overhead extensions.
The best tricep workout targets all three heads: a heavy compound movement (Close-Grip Bench Press or Dips for 3–4 sets of 6–8 reps), an overhead movement placing the long head into full stretch (Overhead Cable Extension for 3 sets of 10–12 reps), and a lateral head lockout finisher (Cable Rope Pushdowns for 3 sets of 12–15 reps).
Horseshoe Triceps Mass Protocol
~60 Minutes Duration| # | Exercise Name | Sets | Reps | Rest | Biomechanical Cue |
|---|---|---|---|---|---|
| 1 | Close-Grip Barbell Bench Press | 4 | 6–8 | 90s | Hands shoulder-width, elbows tucked to ribs. |
| 2 | EZ-Bar Skull Crushers | 3 | 8–12 | 75s | Angle arms slightly back towards head for long head load. |
| 3 | Cable Triceps Rope Pushdown | 3 | 12–15 | 60s | Spread rope apart at full lockout. |
| 4 | Overhead Cable Triceps Extension | 3 | 10–12 | 60s | Deep stretch behind neck. |
Biomechanical Anatomy & Head Activation
The triceps brachii consists of the lateral head (the visible horseshoe), long head (largest portion originating on the scapula), and medial head (elbow stabilizer). Overloading the long head requires shoulder flexion overhead.
Triceps Anatomy Diagram
Targeted muscle group highlighted on the anatomical figure.
Specialized Triceps Workout Variations
Tricep Workouts with Dumbbells
Effective dumbbell tricep workout isolating long and lateral heads without cables.
Cable Triceps Workout
Constant mechanical tension from start to finish, ideal for lifters managing elbow tendonitis.
Frequently Asked Questions
Lowering the bar directly to your forehead places maximum shear stress on the elbow joint. Instead, angle your upper arms slightly backwards and lower the bar behind the crown of your head.
