Are you struggling with flabby arms or uneven muscle growth between your left and right arms?
Did you know that the triceps make up nearly two-thirds of your upper arm’s muscle mass? Strengthening them not only improves arm definition but also enhances overall upper body strength, making daily tasks easier.
Welcome to the 90-Day Triceps Challenge, a step-by-step guide to sculpting toned arms, balancing muscle imbalances, and boosting confidence in your upper body strength.
In this post, we’ll cover effective triceps exercises, explain exactly how to perform them, share common mistakes to avoid, and give you a 90-day workout schedule in a clear table format. By the end, you’ll have everything you need to transform your arms systematically.
Table of Contents
Why Triceps Are Essential
Many people focus on biceps when aiming for toned arms, but triceps play a crucial role in arm aesthetics and functionality.
Strong triceps improve your push strength for exercises like push-ups and bench presses, enhance joint stability, and help prevent injuries. Additionally, balancing the triceps with biceps ensures proportionate muscle development, giving your arms a natural, athletic look.
Did you know? Neglecting triceps in your workouts can lead to elbow discomfort and weaker pressing power during daily activities.
What Can Happen After 30 Days of the Triceps Challenge
| Positive Changes | Details |
|---|---|
| Improved Triceps Definition | Noticeable toning and firmness in the back of the arms |
| Increased Arm Strength | Easier performance of push-ups, dips, and daily lifting tasks |
| Better Muscle Balance | Reduced strength and size differences between left and right arms |
| Enhanced Joint Stability | Stronger elbows and shoulders, reducing the risk of injury |
| Improved Endurance | Ability to perform more reps or longer sets without fatigue |
| Boosted Confidence | Visible results motivate continued training and healthy habits |
| Better Posture Support | Strengthened triceps assist in maintaining proper shoulder alignment |
| Higher Workout Efficiency | Familiarity with exercises allows smoother, more effective sessions |
Triceps Challenge: Do’s and Don’ts
| Do’s | Don’ts |
|---|---|
| Warm up properly before starting any triceps exercise | Skip warm-ups, as it increases the risk of injury |
| Maintain proper form and controlled movements | Swing or jerk weights during exercises |
| Focus on mind-muscle connection to fully engage triceps | Rush through reps without proper engagement |
| Gradually increase weights, sets, or reps over time | Lift excessively heavy weights too soon |
| Rest 48 hours between intense triceps workouts | Train the triceps every day without recovery |
| Include single-arm exercises to correct muscle imbalances | Ignore weaker arm or imbalanced muscles |
| Combine triceps workouts with full-arm or compound exercises | Neglect other upper body muscles like biceps and shoulders |
| Track progress to monitor strength and muscle growth | Rely solely on guessing reps or weights without progression |
90 Days Triceps Exercise Challenges To Do
Exercise 1: Tricep Dips
Description:
Tricep dips are a classic bodyweight exercise that targets all three heads of the triceps. They are effective for building strength and improving arm definition without needing any equipment.
How to:
- Sit on a stable chair or bench with your hands gripping the edge, fingers facing forward.
- Walk your feet out so your hips lift off the seat and arms are straight.
- Lower your body slowly until your elbows reach about 90 degrees.
- Press back up to the starting position using your triceps.
- Repeat for 12–15 reps.
Tip: Keep your shoulders down and chest lifted. Avoid shrugging to prevent strain.
Exercise 2: Close-Grip Push-Ups
Description:
This variation of the push-up targets the triceps more than the chest due to the hand placement. It also strengthens your core and stabilizes shoulder muscles.
How to:
- Start in a plank position with your hands directly under your shoulders and elbows close to your body.
- Lower your chest toward the floor slowly, keeping elbows tucked in.
- Push back to the starting position using your triceps.
- Perform 10–12 controlled reps.
Interesting Fact: Close-grip push-ups engage the triceps up to 70% more than traditional push-ups.
Exercise 3: Overhead Tricep Extension
Description:
The overhead tricep extension focuses on the long head of the triceps, which runs along the back of your upper arm. This exercise improves arm length aesthetics and flexibility.
How to:
- Hold a dumbbell or resistance band overhead with both hands.
- Keep your elbows close to your ears and slowly lower the weight behind your head.
- Extend your arms back to the starting position.
- Repeat for 12–15 reps.
Myth Busted: Lifting heavy weights is not necessary to see results. Proper form and controlled movement are far more effective.
Exercise 4: Tricep Kickbacks
Description:
Tricep kickbacks isolate the triceps and are excellent for toning and strengthening. This exercise helps correct muscle imbalances since it can be performed one arm at a time.
How to:
- Hold a dumbbell in each hand and hinge forward slightly at the hips.
- Keep your elbows close to your torso and bend at 90 degrees.
- Extend one arm backward until it is straight.
- Return to starting position and switch sides.
- Perform 12–15 reps per arm.
Pro Tip: Avoid swinging the weights. Controlled movement ensures maximum muscle engagement.
Exercise 5: Skull Crushers (Lying Tricep Extensions)
Description:
Skull crushers primarily target the triceps’ long and lateral heads, creating a fuller, more defined look.
How to:
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Slowly bend your elbows to lower the dumbbells toward your forehead.
- Extend your arms back to the starting position.
- Perform 10–12 reps with a moderate weight.
Safety Note: Keep movements controlled to prevent wrist or elbow strain.
Exercise 6: Diamond Push-Ups
Description:
Diamond push-ups are an advanced bodyweight movement that significantly challenges the triceps while also engaging the chest and shoulders.
How to:
- Begin in a push-up position with your hands close together under your chest, forming a diamond shape with thumbs and index fingers.
- Lower your chest toward your hands slowly.
- Push back to the starting position.
- Aim for 8–12 reps.
Fun Fact: The diamond shape hand position increases triceps activation by 50% compared to standard push-ups.
Exercise 7: Bench Dips with Elevated Feet
Description:
Elevating your feet during bench dips increases resistance and intensifies triceps engagement, making it perfect for intermediate to advanced exercisers.
How to:
- Sit on a bench with hands gripping the edge and feet on another elevated surface.
- Slide your hips off the bench and lower your body until elbows are at 90 degrees.
- Press through your palms to return to starting position.
- Repeat for 12–15 reps.
90-Day Triceps Challenge Routine
| Week | Exercises | Sets & Reps | Notes |
|---|---|---|---|
| 1-2 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 2 sets x 12 reps each | Focus on form and controlled movement |
| 3-4 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 3 sets x 12 reps each | Slightly increase resistance or tempo |
| 5-6 | Tricep Dips, Skull Crushers, Overhead Tricep Extension, Tricep Kickbacks | 3 sets x 15 reps each | Add slow tempo for muscle squeeze |
| 7-8 | Tricep Dips, Close-Grip Push-Ups, Diamond Push-Ups, Bench Dips | 4 sets x 12 reps each | Focus on mind-muscle connection |
| 9-10 | Tricep Dips, Skull Crushers, Diamond Push-Ups, Tricep Kickbacks | 4 sets x 15 reps each | Push for full range of motion |
| 11-12 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Bench Dips | 5 sets x 12 reps each | Peak week, track progress and strength gains |
Conclusion & Next Steps for Your Triceps Challenge
Completing the 90-Day Triceps Challenge is a major accomplishment that strengthens your arms, balances muscle development, and boosts overall upper body performance.
By consistently following the exercises and progressive routine, you’ll notice improved triceps definition, enhanced pushing power, and more symmetry between your arms.
But the journey doesn’t have to stop here. To continue progressing, consider increasing resistance, adding more advanced variations like weighted dips or cable tricep pushdowns, or combining triceps exercises with full-arm and shoulder workouts.
You can also cycle through a new 90-day program focusing on hypertrophy or endurance, depending on your goals.
Tracking your progress and gradually intensifying your workouts ensures sustained gains and prevents plateaus, keeping your arms strong and sculpted long after the initial challenge.
Pro Tip: Mix in compound movements like bench presses or push-ups alongside isolation exercises to maintain overall arm balance and prevent overtraining.
Frequently Asked Questions (FAQs)
Can beginners do this 90-day triceps challenge?
Yes! The routine can be adapted for beginners by starting with fewer sets, lower reps, or bodyweight-only variations. Gradually increase intensity as your strength improves.
How often should I train my triceps in this program?
Follow the routine 3–4 times per week with at least 48 hours of rest between triceps workouts to allow proper muscle recovery.
Do I need equipment to complete this challenge?
Many exercises are bodyweight-based, but using dumbbells, resistance bands, or a bench will help increase intensity and maximize results.
How long before I see noticeable results?
With consistent effort, proper nutrition, and rest, noticeable improvements in triceps strength and definition can appear within 4–6 weeks.
Can this program help fix muscle imbalances between arms?
Yes! Exercises like tricep kickbacks or single-arm extensions allow you to target each arm individually, helping balance strength and size over time.
Is it safe to do all exercises in one session?
Yes, if performed with correct form and moderate intensity. Beginners should start with fewer exercises or lower reps to prevent overtraining.
Should I combine this challenge with other workouts?
Absolutely! Combining it with full-body strength training, cardio, or shoulder exercises can enhance overall fitness and maintain muscular balance.
Can I continue this challenge after 90 days?
Yes! You can increase sets, reps, or resistance, or switch to advanced variations to keep challenging your triceps and avoid plateaus.
