The Ignite Guide to Triceps: 5 Movements for Power and Aesthetics

At Ignite Athletic Club, we don’t just train for "show", we train for output. While the biceps get the spotlight, the triceps make up roughly 60% of your upper arm mass and are the primary drivers for every pressing movement in the gym and on the field.

To build truly functional, sleeve-splitting arms, you need to target the triceps through their full range of motion. Here is our coached-approved selection for total triceps development.

The Power Builder: Narrow Grip Bench Press

Target: Medial and Lateral Heads (Heavy Compound)

For the athlete, this is a non-negotiable. By bringing your grip into shoulder-width, you shift the mechanical tension from the chest to the triceps. This allows you to move the heaviest loads possible, stimulating maximum fiber recruitment.

• The Athlete Edge: Directly carries over to your lockout strength in the overhead press and standard bench.
• Pro Tip: Keep your elbows tucked at a 45-degree angle to protect the shoulder capsule.

The Bodyweight Essential: Triceps Dips

Target: The "Pump" and Functional Stability

Dips are the "squat of the upper body." They require your triceps to stabilize and move your entire body weight through space. For personal training clients, mastering the dip is a hallmark of relative strength.

• The Ignite Way: Stay upright. Leaning forward engages the pecs; staying vertical keeps the tension on the triceps.
• Modification: Use a resistance band for assistance if you're still building the baseline strength to hit full range.

The Long Head Specialist: Overhead Extension

Target: The Long Head (Lengthened Position)

The long head of the triceps is the only part that crosses the shoulder joint. To fully develop it, you must train it in a stretched position. Using a dumbbell ensures that there is no "dead spot" at the bottom of the rep, maintaining tension where the muscle is most vulnerable and primed for growth.

The Finisher: Banded Triceps Extension

Target: Elbow Extension (Metabolic Stress)

We use bands at Ignite because of accommodating resistance. Unlike dumbbells, the tension of a band increases as you reach full extension. This is perfect for high-repetition "burnout" sets that flush the muscle with blood and improve tendon integrity.

• Trainer’s Note: Focus on the "lockout." Squeeze the back of the arm for a full second on every rep.

The Detail Work: Dumbbell Kickbacks

Target: The Shortened Range (Peak Contraction)

While the overhead extension works the stretch, the kickback works the shortened range. This is where you achieve that "cramp-like" peak contraction. It’s a precision movement—don't let momentum take over.

• The Client Fix: Keep your upper arm parallel to the floor and pinned to your side. Only the forearm should move.

The Ignite Triceps Workout:

• Narrow Grip Bench Press: 3 Sets of 6-8 Reps
• Triceps Dips: 3 Sets to Failure
• Cable Overhead Extension: 3 Sets of 12-15 Reps
• Banded Triceps Extension: 2 Sets of 20-25 Reps
• Dumbbell Kickbacks: 3 Sets of 15 Reps per arm

Ready to Level Up Your Training?

Whether you are a competitive athlete or looking to start your fitness journey, the right programming makes the difference. Book a session with an Ignite Personal Trainer today to master these movements and more.

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