No More Bingo Arms: A Comprehensive Guide to Triceps Training

No More Bingo Arms: A Comprehensive Guide to Triceps Training

Worried about developing bingo arms as you get older?  Well, regular tricep training is a crucial component of building and maintaining great arms that are built to last. From understanding the anatomy of your triceps to creating a tailored workout routine, we've got you covered. Let's get started.

The Function of the Triceps

The triceps are three-headed muscles located at the back of your upper arm. They play a crucial role in various everyday activities, from pushing a door open to lifting a bag of groceries. The main function of the triceps is to extend the elbow joint, which means straightening your arm. This is essential for activities such as pushing, lifting, and throwing. Also, strong triceps significantly stabilize the shoulder joint, especially when lifting heavy weights.

Types of Tricep Exercises

To embark on your journey in well-defined triceps, it's crucial to understand the two main categories of tricep exercises:

- Compound exercises

- Isolation exercises

Each type has unique benefits and can be tailored to your fitness goals.

Compound Exercises

Compound triceps exercises engage multiple muscle groups, making them efficient choices for overall upper body strength. Here are some popular compound exercises to consider:

Push-Ups. Push-ups are a classic bodyweight exercise that not only works your triceps but also targets your:

- Chest

- Shoulders

- Core

They offer a versatile way to strengthen your entire upper body.

DipsDips are excellent for building tricep and chest strength. You can perform dips using parallel bars, a bench, or even the edge of a sturdy chair. They're a fantastic addition to your routine for comprehensive upper-body development.

Bench Press. It is a staple exercise in weightlifting that primarily targets the chest. However, it also heavily involves the triceps and shoulders. This makes it a valuable compound movement for building overall upper body strength.

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Isolation Exercises

Isolation exercises, on the other hand, target the triceps directly, offering more focused development. Here are some effective isolation exercises to include in your tricep training routine:

Tricep Extensions. Tricep extensions come in various forms, including dumbbells, barbells, and cable extensions. They isolate the triceps and are excellent for increasing muscle size and definition. These exercises may be done standing or sitting.

Tricep Kickbacks. Tricep kickbacks are a dynamic isolation exercise that targets the lateral and medial heads of the triceps. They involve extending your forearm while holding a dumbbell or resistance band.

Skull Crushers. Skull crushers, also known as lying tricep extensions, target the long head of the triceps. To perform this exercise, you lie on a bench and extend the weight from your forehead towards the ceiling, resembling the motion of a skull crusher. 

Close-Grip Bench Press. The close-grip bench press is a variation of the standard bench press, where you bring your hands closer together. This shifts the emphasis to the triceps, making it an effective isolation exercise.

Choosing the Right Exercises

The selection of exercises should align with your goals and fitness level. Compound exercises are beneficial for building strength and can be the foundation of your routine. Isolation exercises allow you to concentrate on the triceps, making them ideal for targeting particular muscle areas.

A well-rounded tricep training program often combines compound and isolation exercises to maximize muscle growth and strength. As you progress in your fitness journey, you can adjust your exercise selection to meet your evolving goals.

Common Mistakes to Avoid

In achieving strong and toned triceps, be aware of common mistakes that can lead to injuries and hinder your progress. Here, we'll highlight some of the pitfalls to watch out for.


One common mistake many people make is overtraining their triceps, believing that more is always better. Overtraining can lead to burnout, injuries, and stalled progress. Here's how to avoid it:

Listen to Your Body. Pay attention to signs of overtraining, like:

- Fatigue

- Persistent soreness

- Decreased performance

If you experience these, it's time to rest and recover.

Balanced Workouts. Ensure your tricep training is balanced with other muscle groups. Overemphasizing triceps while neglecting other areas can lead to overuse injuries.

Rest Days. Incorporate rest days into your training routine. These are essential for recovery and muscle growth.

Poor Nutrition

What you eat plays a vital role in your tricep development. Common nutrition mistakes can hinder your progress. Here's how to make sure your diet supports your goals:

Inadequate Protein. Protein is essential for muscle growth. Ensure you consume enough lean protein sources like chicken, fish, tofu, and legumes.

Hydration. Proper hydration is often overlooked but critical for muscle function. Dehydration can lead to muscle cramps and reduced performance.

Balanced Diet. Ensure your diet is well-rounded, including various vegetables, fruits, healthy fats, and whole grains to support your overall health and fitness goals.

Poor Recovery

Insufficient rest and recovery can undermine your tricep training progress. Here's how to ensure proper recovery:

Sleep. Get adequate sleep, as it's when your muscles repair and grow.

Stretching. Incorporate stretching and flexibility exercises into your routine. These exercises reduce muscle tightness and prevent injuries.

Massage and Self-Care. Consider regular massages like foam rolling to alleviate muscle tension and promote recovery.


This guide has given you all the knowledge and tools to transform your triceps. Whether you are a beginner or an experienced gym-goer, our tips will help you go from flab to fab. It's time to take action and make those triceps stronger and more defined than ever. Start your journey today!

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