The plan
A 20- to 25-minute triceps block, done twice a week. Add it to the end of a chest or upper-body day, or do it on its own. Two blocks give you about 22 hard triceps sets a week, above the 10 weekly sets the 2026 ACSM position stand links with more muscle growth, before counting any presses you already do.
Rules that make it work:
- Press first, extensions after. The close-grip press is the heaviest move, so it goes while you're fresh.
- One overhead move every session. In a 2023 study, 12 weeks of overhead cable extensions grew the whole triceps 19.9%, against 13.9% for the same work with arms at the sides. The long head, the part you see from behind, grew 28.5% against 19.6%.
- End each set with 1 to 3 reps left. Lower for two seconds and get a full stretch at the bottom.
- Rest 60 to 90 seconds. Triceps sets are short; you're ready again sooner than after squats.
Home version: one pair of adjustable dumbbells
You need adjustable dumbbells and a bench, or the floor.
| # | Exercise | Sets × reps | Rest |
|---|---|---|---|
| 1 | Close-grip dumbbell press, dumbbells touching, palms in | 3 × 8–10 | 90 s |
| 2 | Seated overhead extension, one dumbbell in both hands | 3 × 10–12 | 90 s |
| 3 | Lying dumbbell triceps extension, on a bench or the floor | 3 × 10–12 | 60–90 s |
| 4 | Dumbbell kickback | 2 × 12–15 each arm | 60 s |
Set the dial once for the press, then one dumbbell for the overhead extension, then the pair a bit lighter for the lying extension. You change the weight three times in total.
Gym version: a full dumbbell rack
At the gym, grab separate dumbbells for each move and use an incline bench for a deeper stretch.
| # | Exercise | Sets × reps | Rest |
|---|---|---|---|
| 1 | Close-grip dumbbell press | 3 × 6–10 | 2 min |
| 2 | Overhead extension, one heavy dumbbell, seated with back support | 3 × 8–12 | 90 s |
| 3 | Incline lying extension, bench at 30°, elbows angled back | 3 × 10–12 | 90 s |
| 4 | One-arm overhead extension | 2 × 12–15 each arm | 60 s |
Moves 2 to 4 all put your arm beside or above your head, which is the position that won in the 2023 study.
Training chest the same day? The chest and tricep workout guide shows how to fit both into one session.
Get this week built for your gym.
Plan your workout
How to pick the weight for tricep exercises
Triceps moves use far less weight than presses. A rough guide for where to start:
| Move | Starting point | Reps |
|---|---|---|
| Close-grip press | About 70–80% of your flat dumbbell press weight | 8–10 |
| Overhead extension, two hands | One dumbbell about the weight of one of your press dumbbells, or a bit less | 10–12 |
| Lying extension | About half your press weight per hand | 10–12 |
| Kickback | Your lightest setting, often 10–15 lb (5–7 kg) | 12–15 |
Treat these as a first guess. Do one set: if you could clearly do 4 or more extra reps, go up. If you can't reach the bottom of the range with good form, go down.
Then progress like this:
- Top of the range on every set, 1 or 2 reps left: add the smallest step, 2.5 or 5 lb (1 or 2 kg).
- Inside the range: same weight, aim for 1 more rep per set.
- Elbows don't feel right: pick a lighter weight and use a slower lowering, or use the swap below.
A 2024 analysis found muscle growth went up as sets ended closer to failure. So the last two reps of every extension should feel hard. Kickbacks especially: they look easy with a light dumbbell until you hold the top for a second.
Swaps for every triceps move
If you don't have the gear, or a move doesn't feel right, use the swap. Keep the same sets and reps.
| If you planned | Swap to | When |
|---|---|---|
| Close-grip dumbbell press | Diamond or close-hand push-up, 3 × 8–15 | No bench, or you want no weight at all |
| Seated overhead extension | One-arm overhead extension | Two hands feel cramped |
| Overhead extension | Overhead cable extension | You're at a gym with a cable |
| Lying dumbbell extension | Tate press, elbows out, dumbbells to chest | Your elbows don't like the lying extension |
| Kickback | Bench dip, 2 × 10–15 | You want a bodyweight finisher |
| Incline lying extension | Lying extension on a flat bench | No incline bench |
How Nuvela builds your triceps work
Tell Nuvela your goal, your experience, where you train and how many days and minutes you have, and it builds your week. Snap a photo of your dumbbells and bench, and the plan uses that gear. It sets the weight for each set and adjusts it as you log. If the lying extension doesn't suit you, swap it in one tap, and every move comes with a video. Want this block inside a full week with chest, back and legs? See the dumbbell workout plan, or build your week from your own answers.
Common questions
What is the best tricep exercise with dumbbells?
The overhead dumbbell extension. In a 2023 study, overhead extensions grew the triceps about 1.4 times as much as the same work with arms at the sides, and the long head about 1.5 times as much. Keep it in every triceps session.
Do dumbbell kickbacks work?
Yes, as a finisher. Kickbacks train the triceps at a short length, so pair them with an overhead move rather than using them alone. Use a light dumbbell and hold the top for a second.
Do I need tricep exercises if I already press?
It helps, especially with dumbbells. In a 2011 study, triceps activity was lower in the dumbbell press than in the barbell press. Two or three direct triceps moves fill that gap.
How many sets for triceps per week?
About 10 or more hard sets a week, split over two sessions. The plan above gives 11 per session. If you also press heavy twice a week, start with 2 sets per move.
How often should I train triceps?
Twice a week, with at least a day between. The ACSM position stand ties strength gains to two or more sessions a week.
Sources
- Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position, European Journal of Sport Science (2023). 21 adults, 12 weeks, 2 sessions a week of 5 × 10: whole triceps grew 19.9% overhead vs 13.9% with arms at the side (1.4-fold); long head 28.5% vs 19.6% (1.5-fold).
- A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements, Journal of Sports Sciences (2011). Triceps activity was lower in the dumbbell press than in the barbell or Smith machine press.
- ACSM Position Stand, Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults, Medicine and Science in Sports and Exercise (2026). More muscle growth with 10 or more sets per week; strength gains with 2 or more sessions a week; equipment type did not consistently change outcomes.
- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy, Sports Medicine (2024). Muscle growth went up as sets ended closer to failure; strength gains were similar across a wide range of reps in reserve.
Related guides
- Chest and Tricep Workout: 6 Moves, Sets and Reps
- Chest Workouts With Dumbbells: Home and Gym Plan
- Dumbbell Workout Plan: 3 Days a Week, Home or Gym
Try 7 days, no card needed
