Effective Compound Tricep Exercises for Arm Gains


Welcome to the best guide on using compound tricep exercises to change your arm workouts. You’ve come to the right place if you want to sculpt your arms into works of art. While bicep curls get the most attention, it’s the triceps that really give definition and strength to your upper arms. In this in-depth post, we’ll delve into the world of compound tricep workouts – the game-changers that will help you attain those coveted sleeve-busting arms you’ve always desired.


When it comes to optimizing your fitness routine, compound exercises are the crown jewels. These multi-joint movements engage not only your triceps but also various other muscle groups, giving you more bang for your buck. Whether you’re a fitness enthusiast looking to break plateaus or a beginner starting your fitness journey, compound tricep exercises are your secret weapon.

So, if you’re ready to say goodbye to mediocre arms and welcome a new era of arms training, join me on this adventure to explore the world of compound tricep exercises that can transform your arms from ordinary to amazing.

Understanding Compound Tricep Exercises

Compound exercises, also known as multi-joint exercises, are movements that engage two or more major muscle groups and involve multiple joints working in coordination. Unlike isolation exercises that focus on a single muscle group and joint, compound exercises provide a holistic approach to muscle activation and strength development. These exercises mirror real-life functional movements and are incredibly efficient for achieving overall muscle growth and enhancing functional strength.

Why Incorporate Compound Exercises for Triceps?

The triceps, a three-headed muscle located on the back of the upper arm, are essential for arm extension and overall upper body strength. Incorporating compound exercises specifically tailored for the triceps offers a multitude of benefits that contribute to your fitness journey:

1. Efficient Use of Time: Compound exercises allow you to target multiple muscle groups simultaneously, maximizing your workout efficiency. By engaging the triceps along with other muscle groups, you achieve more in less time.

2. Enhanced Muscle Activation: Compound tricep exercises recruit not only the triceps but also synergistic muscles such as the chest, shoulders, and even the core. This comprehensive muscle engagement leads to greater muscle activation and growth.

3. Functional Strength: Compound movements simulate everyday actions and activities that require multiple muscle groups to work together. By training your triceps in a functional manner, you enhance your ability to perform real-life tasks with greater ease and efficiency.

4. Balanced Muscle Development: Isolating the triceps through isolation exercises alone may lead to muscle imbalances. Compound exercises ensure that all major muscle groups are developed harmoniously, promoting a balanced and aesthetically pleasing physique.

5. Caloric Expenditure: The intensity of compound exercises requires more energy expenditure, contributing to higher caloric burn during and after your workout. This can aid in weight management and fat loss goals.

6. Variety and Engagement: Compound tricep exercises introduce variety into your routine, preventing boredom and plateaus. The engagement of multiple muscle groups keeps your workouts challenging and engaging.

7. Increased Hormone Production: Compound exercises have been shown to trigger the release of growth hormone and testosterone, both of which play crucial roles in muscle growth and overall fitness progress.


Incorporating compound exercises into your tricep-focused routine can bring about well-rounded arm development and enhanced functional fitness. As with any exercise, it’s important to maintain proper form and gradually increase weights to avoid injuries and ensure optimal results.

Benefits of Compound Tricep Exercises

Compound tricep exercises offer a range of advantages that can greatly enhance your overall fitness journey. Unlike isolation exercises that target only a specific muscle, compound tricep exercises engage multiple muscle groups simultaneously. Here are the key benefits:

1. Efficient Muscle Building: Compound exercises, such as bench press and dips, engage not only the triceps but also recruit other muscle groups like the chest and shoulders. This leads to greater muscle fiber activation, promoting efficient muscle growth and development.

2. Functional Strength: The movements involved in compound tricep exercises mimic real-life activities that require the coordination of various muscle groups. This functional strength gained from compound exercises translates into improved performance in daily activities and sports.

3. Time-Saving Workouts: Incorporating compound tricep exercises into your routine allows you to work on multiple muscle groups in a single exercise. This saves time while delivering a comprehensive workout that targets different areas of the body.

4. Increased Hormonal Response: Compound exercises trigger the release of growth hormones and testosterone, which are essential for muscle growth and overall strength. This hormonal response contributes to faster progress and better results.

5. Calorie Burn and Fat Loss: Engaging multiple muscle groups in compound tricep exercises elevates your heart rate and burns more calories compared to isolated movements. This can aid in fat loss and contribute to a leaner physique.

6. Enhanced Muscle Coordination: Compound exercises require coordination and balance among different muscle groups. Over time, this improves overall muscle coordination and helps prevent muscular imbalances.

7. Versatility in Training: Compound tricep exercises can be adapted to various fitness levels. Beginners can start with bodyweight versions, while advanced individuals can add weights for increased resistance and intensity.

8. Joint Stability: As compound exercises engage multiple joints, they contribute to better joint stability and overall joint health. This can help reduce the risk of injuries in the long run.


Incorporating compound tricep exercises into your workout routine can lead to well-rounded muscle development, functional strength, and improved performance in various aspects of life. Whether your goal is to build muscle, increase strength, or enhance your overall fitness, these exercises provide a solid foundation for achieving your desired results.

Top Compound Tricep Exercises

Here are some of the top compound tricep exercises that you should consider incorporating into your training regimen:

1. Bench Press

Bench press

The classic bench press not only targets your chest but also engages your triceps as secondary muscles, making it an excellent compound exercise for overall upper body strength.

How to do:

  1. Lie flat on a bench with your feet firmly on the ground.
  2. Grip the barbell slightly wider than shoulder-width, focusing on your triceps.
  3. Lower the bar to your chest while keeping your elbows tucked in.
  4. Push the barbell back up explosively, engaging your triceps.

Set & Reps: Aim for 3-4 sets of 6-8 reps.

Tips: Maintain a controlled descent of the bar, keeping your elbows close to your body. Use a spotter for safety, especially when lifting heavy.

2. Close-Grip Push-Ups

Close-Grip Push-Ups

By bringing your hands closer together during push-ups, you intensify the tricep engagement, making it a fantastic bodyweight compound exercise.

How to do:

  1. Start in a plank position, but bring your hands closer together, forming a diamond shape with your thumbs and index fingers.
  2. Lower yourself by bending your elbows, keeping them close to your body.
  3. Push back up, extending your arms fully.

Set & Reps: Perform 3 sets of 10-12 reps.

Tips: Keep your elbows tucked in as you lower your body, ensuring a straight line from head to heels. If regular push-ups are challenging, start with knee push-ups and progress gradually.

3. Dips


Dips are a powerful tricep exercise that also works your chest and shoulders. You can perform them using parallel bars or a sturdy surface.

How to do:

  1. Grip the bars and lift yourself up, keeping your elbows slightly bent.
  2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  3. Push yourself back up using your triceps.

Set & Reps: Aim for 3-4 sets of 8-10 reps.

Tips: Lower yourself until your elbows are at a 90-degree angle, then push back up. To focus more on triceps, lean your torso slightly forward.

4. Overhead Tricep Press

Overhead Tricep Press

Holding a dumbbell or barbell overhead and extending your arms engages the triceps in a unique way, helping to develop strength and size.

How to do:

  1. Sit or stand and hold a dumbbell with both hands overhead.
  2. Lower the dumbbell behind your head by bending your elbows.
  3. Extend your arms upward to the starting position, focusing on your triceps.

Set & Reps: Perform 4 sets of 8-10 reps.

Tips: Keep your core engaged and lower the weight behind your head while keeping your upper arms stationary. Focus on controlled movements to prevent strain.

5. Skull Crushers

Skull crushers

Also known as lying tricep extensions, skull crushers involve lowering a barbell or dumbbell toward your forehead, providing an intense tricep workout.

How to do:

  1. Lie on a bench and hold a barbell or dumbbell directly above your chest.
  2. Lower the weight by bending your elbows, bringing it towards your forehead.
  3. Extend your arms back to the starting position without locking your elbows.

Set & Reps: Aim for 3 sets of 8-10 reps.

Tips: Keep your upper arms stationary and only move your forearms. Use an EZ-curl bar for comfort, and avoid locking out your elbows to maintain tension on the triceps.

6. Diamond Push-Ups

Diamond Push-Ups

Placing your hands close together in a diamond shape while performing push-ups shifts the focus directly onto your triceps, offering a challenging bodyweight exercise.

How to do:

  1. Assume a push-up position with your hands close together, forming a diamond shape.
  2. Lower yourself by bending your elbows.
  3. Push back up, focusing on contracting your triceps.

Set & Reps: Perform 3 sets of 12-15 reps.

Tips: Keep your body in a straight line and lower yourself with control, ensuring your elbows track along your sides.

7. Weighted Dips

Weighted Dips

Elevating the intensity of regular dips by adding a weight plate or dumbbell between your legs challenges your triceps even further.

How to do:

  1. Attach a weight belt or hold a dumbbell between your legs.
  2. Perform dips as usual, keeping your form intact.

Set & Reps: Aim for 3-4 sets of 6-8 reps.

Tips: Maintain proper form and ensure that the added weight doesn’t compromise your technique.

8. Tricep Kickbacks

Tricep Kickbacks

Holding a dumbbell in each hand, this isolation exercise involves extending your arms back to target the triceps effectively.

How to do:

  1. Hold a dumbbell in one hand and bend at the hips.
  2. Keep your upper arm stationary, and extend your forearm backward.
  3. Lower the dumbbell slowly and repeat.

Set & Reps: Perform 3 sets of 12-15 reps.

Tips: Keep your upper arms stationary and focus on the movement at your elbow joint. Use controlled motions throughout the exercise.


Remember, proper form is paramount in all these exercises to prevent injury and maximize results. Start with a weight that challenges you but allows you to maintain good form throughout the set. As you progress, gradually increase the weight while maintaining the desired rep range.

Incorporating Compound Tricep Exercises into Your Routine

When it comes to building a balanced and effective workout routine, incorporating compound tricep exercises is a crucial step towards achieving those sculpted arms.

Here we are giving you a weekly workout plan that maximizes the benefits of compound tricep exercises while maintaining symmetry with bicep training.

Weekly Workout Plan:

Day 1: Upper Body Compound Emphasis

  • Bench Press: 3 sets of 8-10 reps
  • Overhead Tricep Press: 3 sets of 10-12 reps
  • Pull-Ups: 3 sets of 6-8 reps (Balancing with bicep workout)
  • Bicep Curl: 3 sets of 10-12 reps

Day 2: Tricep-Centric Strength Training

  • Close-Grip Bench Press: 4 sets of 6-8 reps
  • Dips: 3 sets of 8-10 reps
  • Seated Dumbbell Tricep Extension: 3 sets of 10-12 reps
  • Hammer Curl: 3 sets of 10-12 reps (Balancing with tricep workout)

Day 3: Active Recovery and Cardio

  • Light Jogging or Cycling: 30 minutes
  • Active Stretching

Day 4: Push-Pull Combination

  • Push-Ups: 3 sets of 12-15 reps
  • Bent-Over Row: 3 sets of 8-10 reps (Balancing with bicep workout)
  • Overhead Tricep Extension: 3 sets of 10-12 reps
  • Preacher Curl: 3 sets of 10-12 reps

Day 5: Total Upper Body Blast

  • Incline Bench Press: 3 sets of 8-10 reps
  • Tricep Dips: 3 sets of 10-12 reps
  • Chin-Ups: 3 sets of 6-8 reps (Balancing with bicep workout)
  • Concentration Curl: 3 sets of 10-12 reps

Day 6: Rest and Recovery

Day 7: Dynamic Cardio and Core

  • High-Intensity Interval Training (HIIT): 20 minutes
  • Planks: 3 sets of 30-45 seconds

Balancing with Bicep Workouts:

While focusing on compound tricep exercises is essential for achieving well-rounded arm development, it’s equally important to give attention to your biceps. A balanced approach ensures not only aesthetic symmetry but also functional strength. Here are a few key points to consider when balancing tricep and bicep workouts:

Alternate Focus: In your weekly routine, alternate between tricep-centric and bicep-centric days. This ensures that both muscle groups receive equal attention and recovery time.

Use of Compound Movements: Just as you incorporate compound tricep exercises, make sure to include compound bicep exercises like pull-ups and chin-ups. These exercises engage multiple muscle groups and contribute to overall upper-body strength.

Volume and Intensity: Adjust the volume (number of sets and reps) and intensity of your tricep and bicep workouts based on your fitness level and goals. Gradually increase weights and reps to promote continuous progress.

Recovery and Nutrition: Adequate rest and proper nutrition play a vital role in muscle recovery and growth. Ensure you’re getting enough protein, staying hydrated, and allowing your muscles to recover between sessions.


By striking the right balance between compound tricep exercises and bicep workouts, you’re setting yourself up for a well-rounded upper-body transformation.

Maximizing Results with Proper Nutrition

Proper nutrition is a crucial component of any successful fitness journey, and when combined with compound tricep exercises, it can significantly enhance your results. Here, we will discuss the key aspects of nutrition that can help you maximize your gains from your compound tricep workouts.

1. Protein Intake: Protein is often referred to as the building block of muscles, and for good reason. When you engage in compound tricep exercises, you’re creating small tears in your muscle fibers. Protein provides the essential amino acids necessary for repairing and rebuilding these damaged fibers, promoting muscle growth and recovery.

To optimize your protein intake:

  • Consume lean sources of protein such as chicken, turkey, fish, lean beef, eggs, dairy, and plant-based options like beans and lentils.
  • Aim for a protein-rich meal after your compound tricep workouts to provide your muscles with the nutrients they need for recovery.

2. Hydration: Staying hydrated is often underestimated but is absolutely vital for optimal performance and recovery. Dehydration can lead to decreased strength, energy, and focus during your workouts, which can ultimately hinder your progress.

To stay properly hydrated:

  • Drink water consistently throughout the day, not just during workouts.
  • Monitor your urine color – pale yellow indicates good hydration.

3. Post-Workout Nutrition: The post-workout period is a crucial window of opportunity to replenish glycogen stores and kickstart the recovery process. Consuming the right nutrients during this time can accelerate muscle repair and growth.

For effective post-workout nutrition:

  • Consume a combination of protein and carbohydrates within 30 minutes to an hour after your compound tricep workout.
  • Opt for fast-digesting protein sources like whey protein and easily digestible carbohydrates such as fruits or rice cakes.

4. Overall Balanced Diet: While protein, hydration, and post-workout nutrition are pivotal, don’t overlook the importance of maintaining a balanced diet throughout the day. Your body requires a variety of nutrients to function optimally and support your fitness goals.

To maintain a balanced diet:

  • Include a mix of complex carbohydrates, healthy fats, lean proteins, and plenty of fruits and vegetables in your meals.
  • Avoid processed foods and excessive sugary snacks.

5. Supplements: Supplements can be beneficial to fill gaps in your nutritional intake, but they should never replace whole foods. If you struggle to meet your protein needs through food alone, consider adding a high-quality protein powder to your diet. Additionally, supplements like creatine monohydrate can support muscle recovery and growth.


When it comes to maximizing the results of your compound tricep exercises, proper nutrition is a game-changer. Providing your body with the right nutrients before, during, and after your workouts can accelerate muscle growth, aid recovery, and keep you energized for consistent progress.


Q 1. Are compound tricep exercises suitable for beginners?

Ans. Yes, compound tricep exercises can be suitable for beginners. It’s important to start with lighter weights and focus on proper form and technique. As your strength and confidence increase, you can gradually increase the weight and intensity of these exercises.

Q 2. Can compound tricep exercises help in reducing arm flab?

Ans. Absolutely. Compound tricep exercises engage multiple muscles, which increases the overall calorie burn and helps reduce body fat. As you build lean muscle through these exercises, your arms will become more toned and defined, reducing the appearance of arm flab.

Q 3. How often should compound tricep exercises be performed?

Ans. Aim to include compound tricep exercises in your routine 2-3 times a week. This frequency allows for adequate muscle recovery and growth. Make sure to have a day of rest between each session to prevent overtraining.

Q 4. Can compound tricep exercises be done at home without equipment?

Ans. Yes, several compound tricep exercises can be performed at home without the need for equipment. For instance, diamond push-ups, which target the triceps effectively, only require your bodyweight for resistance. Tricep dips can also be done using a sturdy chair or parallel bars.

Q 5. Are compound exercises better than isolation exercises for the triceps?

Ans. Both types of exercises have their benefits. Compound tricep exercises are efficient because they engage multiple muscle groups, promoting overall strength and functional fitness. Isolation exercises, on the other hand, specifically target the triceps muscles and can be useful for focused muscle development.


In order to acquire well-rounded, powerful, and sculpted arms, incorporate complex tricep workouts into your fitness program. These exercises not only make your training more efficient, but they also deliver great functional benefits. So, why bother? Begin your road to better triceps and a healthy you today!