If you’re looking to pack size onto your triceps and maximize the development of your upper arms. Compound exercises for triceps are a great way to build your muscle mass and develop your strength, as it activates more than one muscle group at a time.
For those of you who are trying to achieve stunning triceps, it is highly recommended that you start performing compound tricep exercises.
We are going to give you instructions on how to perform the compound movements correctly, as well as a sample workout that will put some exercises together so that you can maximize your results.
Triceps brachii, or simply triceps, are a three-headed muscle opposite of the biceps and are responsible for 2/3 of upper arm mass. Big triceps make the arms look big, which is contrary to the popularity of big biceps, which are smaller in comparison. So, it’s essential to focus on and work on different tricep head muscles for maximum gains.
To effectively strengthen your triceps, you need tricep compound exercises that will work all the 3 heads, which is why doing compound exercises for your triceps is so crucial.
Triceps Muscle Anatomy
The triceps is a large muscle on the back of the arm. It consists of 3 parts, the medial, lateral, and long head.
The lateral head of the triceps is found on the outer side of the humerus. This is the horseshoe shape that shows on the upper part of the back of your arm.
The medial head of the triceps is found in the middle of the back portion of the upper arm. Originating from the humerus and finishing at the elbow, it lays opposite the long head.
The long head of the triceps is the largest part of your triceps and is found running down the back of your arm. The long head is different from the medial and lateral heads, as it crosses the shoulder joint and assists in shoulder extension.
The Best Tricep compound Exercises
Here are 10 of the best tricep compound exercises to build muscle mass and strength.
1. Diamond Push-Ups
If you’re looking for straightforward bodyweight compound exercises to add to your tricep workout routine, Diamond push-ups is a great staple exercise to get you started.
Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up.
Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.
Execution Technique
- Get on the floor with your hands together under your chest. Position your index fingers and thumbs, so they’re touching, forming a diamond shape.
- Now extend your arms, so that your body is elevated and forms a straight line from your head to your feet.
- Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
- Stop just before your chest touches the floor, then push back up to the starting position.
Tips
- Keep your body straight and rigid.
- To make the diamond push-up easier, do it on your knees.
2. Bench Dip
The bench dip exercise is one of the most basic and best compound workouts for building the triceps and bigger arms.
The feet-elevated bench dip is one of the popular tricep bodyweight exercises for building the triceps, chest, and shoulders.
Execution Technique
- Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
- Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
- Your arms should be fully extended with your palms on the bench.
- Bend your elbows to lower your body down until your elbows reach 90 degrees.
- Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.
Tips
- Really squeeze the triceps at the top of the movement to get the most out of this exercise.
- Do not dip down too low as it places unnecessary strain on the shoulder joints.
3. Stability Ball Push Up
If you’re looking for a way to get more creative with your compound tricep workout, why not try Stability Ball Push Up?
Using a Swiss ball (or exercise ball) can bring an extra element to pushups, giving you an uneven surface to increase the difficulty.
You’ll have to focus on maintaining your balance on the ball, which allows you to work more than you would be performing the standard, floor-bound version of the classic move.
Execution Technique
- Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest. They will be shoulder-width apart.
- Place feet back and lean forward so that your chest is directly over the ball and you are supported on your toes.
- Push your body up until your arms are almost straight (do not lock your elbows). Pause here for a second.
- Breathe out and extend your arms to bring your upper body back to starting position. Repeat for the desired number of repetitions.
Tips
- Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
- Keep your glutes and core muscles contracted.
- Your neck should be in line with your body, not tilted up, which could strain the neck.
4. Close-Grip Bench Press
The close grip bench press is another great exercise for your tricep compound workout.
This exercise used to build muscle and strength in the triceps. This position places emphasis on building strength and size of the triceps muscles, as well as the chest.
The close grip bench press is a superior movement when talking about compound exercises that will pack mass onto your triceps.
Execution Technique
- Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
- Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
- At the bottom of the movement, your elbows should be a little lower than your shoulders.
- Press the bar back up to the starting position.
Tips
- Using anything closer than a shoulder-width grip increase triceps involvement but can increase stress on the wrists.
- If you’re new to weight lifting and this exercise, use a spotter.
- Inhale slowly as you lower the bar to your chest and exhale during the push upward.
- Perform the exercise using a slow and controlled movement.
5. Parallel Bar Triceps Dip
Parallel Bar triceps dips are one of the most effective compound movements for the upper body pushing muscles – the chest and triceps especially. It is another good example of compound exercise of the tricep.
When performed on a narrow parallel bar with elbows back and your torso upright, the dip becomes one of the best exercises for building triceps mass.
Execution Technique
- Grasp the dip bars with your arms extended and locked. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
- Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
- Press your hands forcefully into the bars to extend your arms and raise your body back up.
- Repeat for the desired number of repetitions.
Tips
- Do not lock out your elbows at the top of the movement.
- To focus effort on the triceps, keep your body upright and elbows tucked in.
6. Reverse Grip Press
This simple and highly effective shoulder-friendly pressing variation helps to build mass and strength in your triceps.
It is generally done to improve lockout strength and to hone in on tricep development.
The reverse grip simply allows you to alter how the triceps are hit. Must add this tricep compound workout in your exercises regimen.
Execution Technique
- Lie flat on a bench-press bench with your feet flat on the floor. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
- Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
- At the bottom of the movement, your elbows should be a little lower than your shoulders.
- Press the bar back up to the starting position.
Tips
- Using anything closer than a shoulder-width grip increase triceps involvement but can increase stress on the wrists.
- If you’re new to weight lifting and this exercise, use a spotter.
- Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
- Perform the exercise using a slow and controlled movement.
7. Barbell Overhead Press
Shoulder Press Exercise is the best shoulder muscle mass builder exercise. Its remains the grand-daddy of all shoulder exercises to build big, round shoulder muscles and at the same time this hits tricep muscles.
Performing the exercise while seated upright is a stricter version than standing and prevents cheating the weight upward using momentum generated by the legs.
Execution Technique
- Sit on an exercise bench and grab a bar with an overhand grip.
- Bring the bar over and in front of your head, under your chin, and just above your upper chest.
- Now Press the bar straight up overhead until your arms are fully extended but not locked out.
- Slowly lower the bar back to the starting position.
Tips
- Perform a warm-up with 50% weight for 1-2 sets.
- Always perform the Shoulder Exercises before you perform triceps.
8. Close-Grip Dumbbell Press
The close grip dumbbell press is a variation of the dumbbell bench press and an exercise used to build muscle and strength in the triceps.
This position places emphasis on building strength and size in the triceps muscles, as well as the chest. The close grip dumbbell press is a superior movement when we’re talking about tricep compound exercises that will pack mass onto your triceps.
Execution Technique
- Lie back on a flat bench, holding two dumbbells at your chest with a neutral grip.
- Press the dumbbells straight overhead until your arms are fully extended.
- Flex your triceps hard at the top for a second before bringing the weights back down toward your chest.
- Repeat for as many reps and sets as desired.
Tips
- Using anything closer than a shoulder-width grip does not increase triceps involvement but may increase stress on the wrists.
- If you’re new to weight lifting and this exercise, use a spotter.
- Inhale slowly as you lower the dumbbell to your chest and exhale during the push upward.
- Perform the exercise using a slow and controlled movement from start to finish.
9. Dumbbell Tate Press
The dumbbell Tate press is a variation of the dumbbell tricep extension and an exercise used to build stronger triceps.
It is an advanced tricep exercise that moves the muscle differently, but still targets and builds the tricep muscle.
For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.
Execution Technique
- Lie down on a flat bench and your feet firmly planted on the floor at the other end.
- Hold a dumbbell in each hand so your palms are faced towards your feet.
- Engage your abs in and keeping your back on the bench, raise the weights to the center of your chest.
- Without moving elbows, slowly raise your arms up and down by contracting your triceps. Repeat for as many reps and sets as desired.
Tips
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
- Don’t lock out at the top of the movement to protect your elbows.
- Use slow and controlled motions.
10. Elevated pike push-up.
Finally, if you’re looking for one more effective compound tricep exercise, try the Elevated pike push-up.
By elevating your feet on a box, you advance these holds because you are now stabilizing a heavier percentage of your bodyweight on your arms.
Execution Technique
- Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out. Elevate your feet to an appropriate height for your current strength.
- Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
- Then slowly push back up until your arms are straight and you’re in the inverted V position.
Tips
- Be sure to have first mastered the pike press before trying the elevated pike press.
- Make sure you maintain control throughout the movement.
- Keep your back neutral and knees straight throughout the exercise.
Tricep Exercises & Workout Samples
Compound Tricep Workout plan #1
- Diamond Push-Ups: 4 sets of 8-15 reps.
- Close-Grip Bench Press: 4 sets of 8-10 reps.
- Parallel Bar Triceps Dip: 3 sets of 8-10 reps.
Compound Tricep Workout plan #2
- Bench Dip: 4 sets of 8-12 reps.
- Reverse Grip Press: 3 sets of 6-8 reps.
- Barbell Overhead Press: 3 sets of 8-12 reps.
- Dumbbell Tate Press: 3 sets of 10-15 reps.
FAQs
Q. Train Your Triceps Twice Per Week
Training your triceps twice per week can provide a nice stimulus for greater growth. This muscle group recovers fairly quickly, so 2-3 days between workouts is all you need.
Q. What bodyweight tricep exercise hits all 3 heads?
Diamond push-ups are a great way to hit all three heads simultaneously, as are close-grip bench presses, kickbacks, and push down.
Q. What are compound exercises for triceps?
Above is a list of some of the best compound exercises for triceps that you should try out if you want to see better results with your workouts.
Q. Are tricep dips compound exercises?
Dips are a compound bodyweight exercise that works on a large group of muscles at the same time. Whether it is a tricep dip or chest dip.
Q. Is a tricep push down a compound exercise?
No tricep push down is not a compound exercise. It is an isolation exercise because it works on a specific muscle group.
Conclusion
This tricep compound exercises are highly recommended for anyone interested in building a bigger triceps and who wants to gain strength.
It not only allows for targeted muscle development, but also provides an overall best look. It is easy to do and requires no more scientific details and fancy equipment. Incorporate some exercise from these compound exercises into your tricep workout regimen.
If you do these tricep compound exercises consistently, the results will speak by themselves.
Know More About Tricep Training
7 Most Effective Barbell Tricep Exercises For Bigger and Stronger Arms
Recent Posts
Rear Delt Row: Muscle Worked, Benefits, Alternate
Are you tired of the same old shoulder exercises that only work the front and side of your shoulders…
Guide to Mastering the Cable Row: Benefits, Form, Variations
The cable row is an effective exercise for building your back muscles and increasing overall upper b…
How To Do Decline Tricep Extension and Tips
The decline tricep extension is an isolation exercise that works the triceps (back of the upper arm)…
