How Many Times a Week Should I Do Tricep Extensions for Growth

You’re doing tricep extensions, but your arms aren’t growing. You see other people in the gym with massive arms and wonder what you're missing. It’s a frustrating feeling, putting in the work without seeing the results you want.

Key Takeaways

• For optimal growth, you should train your triceps 2-3 times per week, not just once.
• Aim for a total of 10-20 hard sets for your triceps spread across the entire week.
• Tricep extensions are isolation exercises; they should come after heavy compound presses like dips or close-grip bench presses.
• The single most important factor for growth is progressive overload-consistently adding weight or reps over time.
• Your muscles need at least 48 hours to recover and grow, so never train triceps on back-to-back days.
• You will feel stronger in the first 4 weeks, but visible muscle growth takes at least 8-12 weeks of consistent training and proper nutrition.

What Is the Optimal Tricep Training Frequency?

The direct answer to 'how many times a week should I do tricep extensions for growth' is 2-3 times per week. But frequency is only one part of the equation. If you just do extensions 3 times a week without a plan, you’ll still get stuck. The real key is combining that frequency with the right amount of work (volume) and recovery.

Your muscles don't grow in the gym. They grow when you rest. After a workout, your body triggers a process called muscle protein synthesis (MPS), which is basically the muscle repair and growth signal. This signal stays elevated for about 24-48 hours.

If you only train triceps once a week (like in a classic "bro split"), you get one growth signal that lasts for two days. For the other five days, your triceps are fully recovered but not being stimulated to grow. You're leaving gains on the table.

On the other hand, training them every day is also a mistake. You never give the MPS process a chance to complete. You're constantly breaking down muscle tissue without giving it time to rebuild stronger. This leads to overtraining, fatigue, and zero growth.

By training triceps 2-3 times per week, with at least one rest day in between, you hit the sweet spot. You stimulate growth, recover for 48 hours, and then stimulate it again right as your muscles are ready for more. This stacking of growth signals is what leads to consistent size increases over time.

Stop guessing. Start growing.

Track your tricep workouts. See your strength increase week by week.

Start your 7 day free trial

Why Just Doing More Extensions Doesn't Work

You might be thinking, "I already do them a few times a week, and my arms are still small." This is a common frustration, and it usually comes down to two things: exercise selection and junk volume.

Tricep extensions are an *isolation* exercise. They are fantastic for adding detail and targeting specific parts of the tricep, but they are not the main driver of mass. The foundation of big triceps is built with heavy, compound pressing movements. These are exercises that involve multiple joints and allow you to move the most weight.

Think of it like building a house. Heavy compound lifts are the foundation and frame. Tricep extensions are the paint and trim. You can't paint a house that hasn't been built yet.

Your primary tricep builders should be exercises like:

• Dips (weighted or bodyweight)
• Close-Grip Bench Press
• Overhead Press

These movements put a massive load on the triceps, forcing them to adapt and grow. Tricep extensions then come in afterward to finish the job and add extra volume where needed.

This leads to the second problem: junk volume. Doing 10 sets of light cable pushdowns where you're just swinging the weight doesn't count. A "hard set" is one that you take to within 1-3 reps of failure. This is the intensity required to signal growth. If your sets aren't challenging, they aren't working, no matter how many you do.

So, if you're only doing extensions, you're missing the primary growth stimulus. And if the extensions you are doing aren't intense enough, you're just accumulating fatigue without triggering growth.

How to Structure Your Weekly Tricep Training

Let's build a plan that actually works. This isn't about just adding more days; it's about being smart with your effort. Follow these four steps.

Step 1: Calculate Your Total Weekly Volume

For most people, 10-20 total hard sets for triceps per week is the optimal range for growth. Beginners should start at the low end (10-12 sets) and intermediates can push towards the higher end (16-20 sets).

A "hard set" means you finish the set feeling like you could have only done 1-3 more perfect reps. If you can do 5+ more, the weight is too light.

Step 2: Choose Your Exercises

Your weekly tricep volume should come from a mix of compound and isolation movements. A good rule is to get about half your sets from each.

• Compound Lifts (choose 1-2): Close-Grip Bench Press, Dips, Incline Bench Press.
• Isolation Lifts (choose 1-2): Cable Pushdowns (with a rope or bar), Overhead Dumbbell Extensions, Skull Crushers.

This ensures you're building foundational strength and size while also targeting all three heads of the tricep for complete development.

Step 3: Split the Volume Across 2-3 Days

Now, take your total weekly sets and spread them out. Here are two common and effective splits:

Example 2-Day Split (Upper/Lower or Push/Pull):

• Day 1 (e.g., Push Day):
• Close-Grip Bench Press: 4 sets of 6-10 reps
• Cable Pushdowns: 3 sets of 10-15 reps
• Day 2 (e.g., Upper Body Day 2):
• Weighted Dips: 4 sets of 8-12 reps
• Overhead Dumbbell Extension: 3 sets of 10-15 reps
• Total Weekly Volume: 14 hard sets.

Example 3-Day Split (Full Body):

• Day 1: Close-Grip Bench Press: 4 sets of 6-10 reps
• Day 2: Weighted Dips: 4 sets of 8-12 reps
• Day 3: Skull Crushers: 3 sets of 10-15 reps, Cable Pushdowns: 3 sets of 10-15 reps
• Total Weekly Volume: 14 hard sets.

Notice how each session has a 48-72 hour recovery window before the triceps are hit hard again.

Step 4: Apply Progressive Overload

This is the most important step. Your muscles will not grow unless you give them a reason to. Each week, you must try to do more than you did the week before. This is called progressive overload.

It can be as simple as:

• Adding Weight: If you did 100 lbs for 8 reps last week, try for 105 lbs for 8 reps this week.
• Adding Reps: If you did 100 lbs for 8 reps last week, try for 100 lbs for 9 reps this week.

Track your lifts. Write them down. If you aren't getting stronger over time, you will not get bigger. It's that simple.

Your arm growth. All in one place.

Every set and rep logged. Proof your arms are getting bigger.

Start your 7 day free trial

What to Expect (A Realistic Growth Timeline)

Building muscle takes time and consistency. You will not see a dramatic change in one week. Setting realistic expectations is crucial to staying motivated.

First 2-4 Weeks: You will get stronger. Your brain and nervous system become more efficient at firing the muscles. You might notice your arms feel fuller or have a better "pump" after workouts, but visible size changes are minimal. Your main focus here is mastering form and starting to apply progressive overload.

Months 2-4: This is where the first real, visible changes start to appear. If you've been consistent with your training, progressive overload, and nutrition (eating enough protein and calories), you might measure a 0.25 to 0.5-inch increase in your arm circumference. Your shirts might start to feel a little tighter in the sleeves.

Months 6-12: With a half-year or more of dedicated effort, the changes become undeniable. Your triceps will look visibly larger and more defined, both when flexed and at rest. This is the result of stacking hundreds of effective workouts and recovery sessions together. Someone who hasn't seen you in a year will notice the difference.

Remember, these results are dependent on two other critical factors:

1. Calorie Surplus: To build new muscle tissue, you must eat slightly more calories than your body burns. A surplus of 250-500 calories per day is a good target.
2. Protein Intake: Aim for 0.8 to 1 gram of protein per pound of body weight daily. For a 180-pound person, that's 144-180 grams of protein. Without enough protein, your body cannot build new muscle, no matter how hard you train.

Frequently Asked Questions

How many reps should I do for tricep extensions?

For tricep extensions and other isolation exercises, aim for 8-15 reps per set. This range is ideal for hypertrophy (muscle growth) because it provides enough time under tension without the weight being so heavy that your form breaks down.

Can I train triceps every day?

No, you should not train triceps every day. Muscles grow during recovery, which takes about 48 hours. Training them daily prevents this process, leading to fatigue and potential injury, not growth. Stick to 2-3 non-consecutive days per week.

Are skull crushers or cable pushdowns better?

Both are excellent exercises that target the triceps differently. Skull crushers (lying tricep extensions) emphasize the long head of the tricep, which adds overall mass. Cable pushdowns provide constant tension and are great for the lateral head. A good program includes both.

Do I need to do tricep extensions to grow my triceps?

No, you don't *need* to do them, but they are a highly effective tool. You could build big triceps with only compound movements like dips and close-grip presses. However, adding extensions helps ensure you're fully stimulating all parts of the muscle for balanced development.