In 2025, elite tricep training focuses on “stretch-mediated hypertrophy,” a scientific principle where muscles grow significantly more when challenged in a fully lengthened position. Since the triceps make up roughly two-thirds of your upper arm, targeting all three heads—long, lateral, and medial—is essential for achieving that sought-after “horseshoe” shape.
1. Overhead Cable Tricep Extension
The Overhead Cable Extension is widely considered the best exercise for the long head, which is the largest part of the triceps. By extending the arms overhead, you place the long head in a maximally stretched position. Recent 2025 data suggests this can lead to up to 1.4x more growth compared to neutral-arm movements like pushdowns.
2. Close-Grip Bench Press
This is the premier compound movement for overloading the triceps with heavy weight. By moving your hands to shoulder-width or slightly narrower, you shift the mechanical load from the chest to the triceps. It is essential for building foundational mass and improving lockout strength for other pressing movements.
3. Skull Crushers (Lying Tricep Extensions)
Skull Crushers allow for deep elbow flexion, which is critical for muscle activation. For maximum effectiveness in 2025, many athletes use an EZ-bar and lower it slightly behind the head rather than to the forehead; this maintains constant tension on the triceps and reduces strain on the elbow joint.
4. Parallel Bar Dips
Dips are a powerhouse bodyweight exercise that targets all three tricep heads simultaneously. To keep the focus on the triceps rather than the chest, keep your torso vertical and elbows tucked close to your sides. As you progress, adding a weight belt allows for the progressive overload necessary for long-term growth.
5. Cable Rope Pushdown
The Rope Pushdown is the gold standard for isolating the lateral and medial heads. Using a rope instead of a straight bar allows you to “split” the ends at the bottom of the rep, increasing the range of motion and achieving a peak contraction that is difficult to replicate with free weights.
2025 Training Strategy
- Frequency: For optimal hypertrophy, train triceps 2–3 times per week, allowing roughly 48 hours for recovery between sessions.
- Positioning: Ensure your routine includes at least one overhead movement to take advantage of the stretch-mediated hypertrophy of the long head.
- Joint Health: If you experience elbow pain, prioritize cable-based movements, which provide smoother resistance and more consistent tension than heavy free weights.