Understand how tricep workouts support fat loss
If you want a tricep workout for fat loss that actually makes a difference, it helps to know what is really happening when you train this muscle group. Your triceps sit on the back of your upper arms and make up a large share of your arm size. When they get stronger and more defined, your whole upper body looks leaner.
Targeting your triceps will not magically melt only arm fat, but it does help you:
- Burn more calories during your workouts
- Build muscle that raises your resting metabolic rate
- Improve shoulder and elbow strength for everyday movements like lifting and pushing, as Peloton instructor Tunde Oyeneyin explains in a triceps training overview from April 2024
The most effective tricep workouts for fat loss combine:
- Strength moves that challenge the muscle
- Enough repetitions to keep your heart rate elevated
- Good form, so you feel your triceps, not your joints
Below, you will find a simple structure to follow and specific exercises you can plug in right away.
Set up your tricep fat loss routine
Before you focus on individual exercises, decide how your tricep workout for fat loss will fit into your week.
Weekly frequency and structure
A practical starting point is:
- 2 to 3 tricep-focused sessions per week
- At least 1 rest or light day between those sessions
- 3 to 4 exercises per session
Research highlighted by ACE Fitness notes that training your triceps three times per week with effective movements like dips, diamond push ups, and kickbacks can significantly activate the muscle and support fat loss through increased metabolic rate.
Sets, reps, and intensity
Across the research, a clear pattern appears:
- 3 to 4 sets per exercise
- 10 to 12 repetitions per set for most movements
- Lighter to moderate weight that you can control with good form
LivRite Fitness suggests this exact structure for tricep exercises like dumbbell extensions, rope pushdowns, and skull crushers. The goal is to move slowly enough to feel the muscle, but consistently enough to keep your heart rate up.
You can slowly increase difficulty by:
- Adding a bit of weight
- Adding a few reps per set
- Slowing down the lowering phase of each rep
Peloton also recommends manipulating tempo and time under tension, and adding compound moves that fatigue your muscles faster, to increase fat loss over time.
Warm up before you start
Spend 5 to 10 minutes on:
- Light cardio, like brisk walking or cycling
- Dynamic arm circles and shoulder rolls
- A few easy push ups against a wall or bench
Your upper body should feel warm, and your shoulders should move freely before you pick up weights or start bodyweight work.
Use foundational tricep strength exercises
These moves are the backbone of any tricep workout for fat loss. They hit the muscle directly and pair well with higher rep ranges.
Dumbbell triceps extension
Dumbbell triceps extensions are a classic choice that LivRite Fitness highlights for arm fat reduction. You can do this standing or seated.
How to do it
- Hold one dumbbell with both hands and lift it overhead.
- Keep your elbows close to your ears.
- Slowly bend your elbows and lower the weight behind your head.
- Pause briefly, then straighten your arms to return to the starting position.
Training tips
- Perform 3 to 4 sets of 10 to 12 reps.
- Move in a controlled way, not with momentum.
- If your lower back arches, sit down or use a lighter weight.
This move fully engages the triceps and is a strong base exercise for toning the backs of your arms.
Skull crusher
Skull crushers are another focused tricep exercise that LivRite Fitness points to for fat burning and toning.
How to do it
- Lie on a bench, holding dumbbells or an EZ bar with straight arms above your chest.
- Keep your upper arms still as you bend your elbows.
- Lower the weight toward your forehead or slightly behind your head.
- Press back up, extending your arms fully.
Training tips
- Use 3 to 4 sets of 10 to 12 reps.
- Keep your elbows pointing up, not flaring out wide.
- Choose a light weight at first to protect your elbows.
Add bodyweight moves for extra calorie burn
Bodyweight tricep exercises are efficient for fat loss because they:
- Recruit multiple muscles
- Raise your heart rate
- Require zero or minimal equipment
Push ups and variations
Push ups strongly engage your triceps and core. LivRite Fitness notes that they help burn fat on your arms while also tightening your waistline.
Standard push up
- Start in a high plank with hands under shoulders and body in a straight line.
- Bend your elbows, keeping them close to your sides.
- Lower your chest toward the floor.
- Press back up to the starting position.
Modifications
- Drop to your knees to reduce load.
- Place your hands on a bench or wall for a gentler angle.
Aim for 3 to 4 sets of 8 to 15 reps, depending on your current strength.
Bench dips
Bench dips are described as highly effective for targeting the triceps and reducing arm flab in the LivRite Fitness article.
How to do it
- Sit on the edge of a sturdy bench or chair with hands next to your hips.
- Walk your feet forward and slide your hips off the edge.
- Bend your elbows to about 90 degrees, lowering your body straight down.
- Push through your palms to return to the starting position.
Training tips
- Match the common structure of 3 to 4 sets of 10 to 12 reps.
- Keep your back close to the bench and shoulders down.
- Bend your knees to make it easier, straighten your legs to make it harder.
Plank up
The Plank Up combines strength and cardio. According to research, it elevates your heart rate while strengthening your triceps through repeated push ups from high to low plank positions.
How to do it
- Start in a forearm plank.
- Press up onto your right hand, then your left hand to a high plank.
- Lower back down to your right forearm, then your left forearm.
- Keep alternating which arm leads.
This move promotes fat loss by increasing calorie burn and muscle engagement at the same time. Aim for 3 sets of 20 to 40 seconds.
Use cable machine tricep workouts
Cable tricep exercises are ideal when you want a tricep workout for fat loss that keeps constant tension on the muscle. The research highlights several benefits:
- Versatile handle attachments to target different tricep heads
- Steady resistance for consistent muscle engagement
- Great control, especially with rope attachments
Low weight and high reps on cables help maintain your heart rate and contribute to a leaner look.
Cable rope tricep extension
The Cable Rope Tricep Extension is ranked as the most effective cable exercise for triceps, offering excellent control and tension for high repetition training.
How to do it
- Attach a rope handle to a high pulley.
- Stand facing the machine with elbows close to your ribs.
- Grip the rope with both hands, palms facing each other.
- Straighten your arms, pushing the rope down and slightly out at the bottom.
- Slowly return to the starting position.
Use 3 to 4 sets of 12 to 15 reps with a weight you can control. Focus on squeezing your triceps at the bottom of each rep.
Cable tricep pushdown
Cable Tricep Pushdowns provide continuous tension and are easy to learn.
How to do it
- Stand facing the cable stack with a straight bar or rope attached.
- Bend your elbows to about 90 degrees with forearms parallel to the floor.
- Push the handle down until your arms are straight.
- Pause, then return to the starting position with control.
Again, 3 to 4 sets of 10 to 15 reps work well for fat loss focused training.
Single arm cable tricep work
Single arm options like the Cable One Arm Underhand Tricep Extension and the Single Arm High Cable Tricep Extension provide focused activation and help correct strength imbalances.
They improve arm definition and support fat loss by:
- Forcing each arm to work independently
- Allowing you to fine tune angles and ranges of motion
Use lighter weights and 12 to 15 reps per arm for 3 to 4 sets.
Combine cardio and strength in advanced tricep sessions
If you have several years of lifting experience, an advanced tricep workout for fat loss can help you lean out while preserving your hard earned muscle.
According to research, advanced programs that prioritize lighter weights, higher repetitions, and minimal rest are effective at:
- Keeping your heart rate up
- Improving muscular endurance
- Supporting a toned and lean appearance
Sample advanced tricep circuit
Repeat this circuit 3 to 4 times. Rest 60 seconds between rounds.
- Bench Dip, 12 to 15 reps
- Dumbbell Kickbacks, 12 to 15 reps per arm
- Close Grip Bench Press, 10 to 12 reps
- Cable Rope Tricep Extension, 12 to 15 reps
- EZ Bar Overhead Tricep Extension, 10 to 12 reps
Cable and machine based moves like Cable Tricep Pushdown and Machine Tricep Dip can be rotated into this structure. They provide stable, consistent tension so you can focus on high quality reps.
Bodyweight moves like dips and downward dog push ups can be added for even more heart rate elevation and muscular endurance.
Adjust intensity to keep progressing
Over time, your body adapts to your routine. To keep your tricep workout for fat loss effective, adjust the intensity gradually. The research and coaching insights from Peloton suggest several options.
Ways to increase challenge
Try one change at a time:
- Add weight in small increments
- Increase reps while keeping form tight
- Slow down the lowering phase of each rep to extend time under tension
- Shorten rest intervals to keep your heart rate higher
- Add a compound move, like close grip bench press or Plank Up variations, to fatigue the muscle faster
Signs to scale back
Dial down intensity if you notice:
- Sharp pain in your elbows or shoulders
- Persistent soreness that does not improve with rest
- Form breaking down early in your sets
In those cases, lower the weight, decrease volume, or add an extra rest day. Consistency over weeks and months matters much more than one extra hard session.
Put it all together into a simple plan
Here is how you can turn these ideas into a practical weekly structure.
Beginner friendly plan
Twice per week
- Dumbbell Triceps Extension, 3 x 10 to 12
- Push Ups (or wall / knee push ups), 3 x 8 to 12
- Bench Dips, 3 x 10 to 12
- Cable Rope Tricep Extension (if available), 3 x 12 to 15
Intermediate plan
Three times per week, with at least one rest day between sessions
Session A
- Skull Crushers, 3 x 10 to 12
- Cable Tricep Pushdown, 3 x 12 to 15
- Plank Up, 3 x 20 to 30 seconds
Session B
- Dumbbell Triceps Extension, 3 x 10 to 12
- Bench Dips, 3 x 12 to 15
- Single Arm Cable Tricep Extension, 3 x 12 to 15 per arm
Alternate these sessions across your week.
Key takeaways
To make fat loss feel easier with your tricep workouts, remember:
- Your triceps are a major upper arm muscle, so training them improves strength and appearance across your upper body.
- A tricep workout for fat loss should combine higher reps, lighter to moderate loads, and solid form to keep your heart rate up while protecting your joints.
- Foundational moves like dumbbell extensions, push ups, dips, and skull crushers pair well with cable exercises such as rope extensions and pushdowns for all around results.
- More advanced lifters can use circuits and compound exercises like close grip bench press to raise intensity and calorie burn.
- Gradual progression, not sudden jumps in difficulty, will keep you training consistently and seeing steady changes.
Start with two or three of the exercises above this week. Focus on smooth, controlled reps and take note of how your arms and shoulders feel afterward. Small, consistent sessions add up quickly when your form, structure, and intensity are in the right place.
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