Why Are Triceps So Hard to Build & How to Fix It Fast

You hammer curls until your arms feel like noodles. Chest days are religious. And yet… your triceps look like they missed the memo.

Sound familiar?

If your triceps are underwhelming no matter how much you train, it’s not your genetics. It’s your strategy.

Let’s break down why triceps are so hard to build, how to fix the usual mistakes, and which tools actually move the needle:

Triceps Not Growing? Here’s Why

Most lifters assume they’re training triceps because they bench, dip, and press.

But the problem is, those movements don’t fully engage all three heads of the triceps, especially the long head, which gives your arms that thick, 3D “back of the horseshoe” look.

Here’s where it usually falls apart:

1. Neglecting the Long Head

The long head of the triceps only fully engages when your arms are overhead.

So if your tricep workouts don’t include overhead extensions, incline skullcrushers, or similar moves, you’re leaving serious size on the table.

2. Bad Form = Wasted Effort

Half-repping through cable pushdowns or swinging dumbbells like a pendulum isn’t doing you favors.

Triceps respond best to deep, stretched positions followed by hard, full contractions.

Control the negative, pause at the bottom, and squeeze at the top, or don’t bother counting the set.

3. Volume Without Strategy

Triceps are used in most upper body pushing, chest and shoulders included.

If you pile on isolated tricep work without managing total weekly volume, you’ll hit a plateau or worse, regress. You need smart programming, not blind volume.

Best Exercises for Triceps Growth

To actually trigger triceps hypertrophy, you need a combo of stretch, overload, and contraction. Here’s what works:

• Overhead Dumbbell Extensions – Targets the long head hard.
• Incline Skullcrushers – Allows for deeper stretch.
• Close-Grip Bench Press – Hits all three heads with heavy loading.
• Dips (Weighted if possible) – Great mass builder.
• Cable Pushdowns (strict form) – Finisher for blood flow and burn.
• Resistance Band Overhead Extensions – Underrated and joint-friendly.

Not just variety for the sake of it. Each exercise must have a job like stretch the muscle, overload it, and get blood pumping.

How to Fix Lagging Triceps | Hypertrophy Tips That Actually Work

• Train Triceps 2–3x a Week – But split your approach. One heavy/compound-focused session, one lighter/isolation-driven session.
• Mind-Muscle Connection is King – If you can’t feel the triceps doing the work, reduce the load and slow the tempo. Chasing weight numbers means nothing if your elbows take over.
• Stretch-Based Movements Build Size – Exercises that challenge the triceps in a stretched position (think: overhead movements) lead to better gains than just chasing pump-only workouts.
• Control > Momentum – Keep the reps clean. You’re building, not maxing out.

How to Target the Long Head of the Triceps

If your arms look decent from the side but lack that rear width and bulk, blame the neglected long head.

It’s the largest of the three heads, and the least trained.

Try These:

• Overhead Band Extensions
• Incline Dumbbell Extensions
• Behind-the-neck EZ Bar Extensions

Go lighter, go slower, and feel that stretch. Think “pull the elbow down and behind the ear,” not “just push weight up.”

Which Gripzilla Tools Help Build Bigger Triceps?

You don’t need a $300 cable stack or elbow-torching machines to grow your arms.

 Here’s what we’ve built to help you grow real size, even if you’re training at home or on the go:

Gripzilla Tornado

Your portable, resistance-loaded beast for overhead tricep extensions, pushdowns, and isometric holds.

Want to replicate the feel of cables in your bag? This is it.

Best for:

• Overhead work for the long head
• Burnouts & blood flow sets
• Dynamic warmups to fire up all three heads

Gripzilla Dynamo

Attach it anywhere and crank out banded tricep pushdowns or overhead extensions with constant tension. Mimics gym-style pulley resistance without eating up space.

Best for:

• Long head isolation
• Arm-day finishers
• Low-impact, high-stimulus workouts

Gripzilla Gripper Rings (Stackable)

Perfect for tricep press-downs, controlled kickbacks, or burnout finisher sets. Minimalist gear, max tension.

Best for:

• Active recovery days
• Pump work with strict control
• Drop sets anywhere, anytime

Triceps vs Biceps Growth | Why Arms Look “Off”

It’s common to have arms that look decent flexed but small relaxed. That’s often a triceps problem, not a biceps one.

Triceps make up nearly 2/3 of your arm mass, so if they’re underdeveloped, your whole arm suffers.

The fix?

Prioritize triceps like you do curls.

Stop treating them as an afterthought on chest day. Use angles that train all three heads, especially the long one, and rotate intensity styles:

• Heavy + Low Reps
• Moderate + Volume
• Isolation + Strict Form

Mix those across the week and your triceps will finally respond.

Want to Build Bigger Arms in 4 Weeks?

Clean up the plan, train with intent, and use tools designed to target, isolate, and stretch the muscle, like Gripzilla’s Tornado, Dynamo, and Rings.