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
What Can Happen After 30 Days of This Exercise
| Positive Outcomes | Details |
|---|---|
| Increased Strength | Noticeable improvement in pushing power (push-ups, dips, and daily activities like lifting objects). |
| Better Muscle Activation | You’ll feel stronger mind-muscle connection in your triceps during workouts. |
| Improved Endurance | Ability to perform more reps with less fatigue compared to Day 1. |
| Visible Tightness | Early signs of firmness and reduced “flabbiness” in the back of the arms. |
| Balanced Arms | Reduction in strength differences between dominant and non-dominant arms. |
| Boosted Confidence | Feeling more motivated and energized to continue with the challenge. |
Do’s & Don’ts of the 90-Day Triceps Challenge
| Do’s | Don’ts |
|---|---|
| Warm up your arms and shoulders before starting to prevent injuries. | Don’t skip the warm-up or jump straight into heavy sets. |
| Focus on proper form and controlled movements for each exercise. | Don’t rush through reps or use momentum to lift the weight. |
| Keep your elbows tucked close to your body during push-ups and dips. | Don’t let elbows flare out excessively, as it reduces triceps activation. |
| Gradually increase weights or reps over time for steady progress. | Don’t lift weights that are too heavy, risking injury and poor form. |
| Maintain a balanced diet rich in protein to support muscle growth. | Don’t rely solely on workouts without addressing nutrition. |
| Allow at least 48 hours of rest before training triceps again. | Don’t overtrain your triceps every day—it slows recovery and progress. |
| Track your reps, sets, and progress to stay motivated. | Don’t ignore your progress—lack of tracking leads to plateaus. |
| Stay consistent with the 90-day schedule for best results. | Don’t quit midway; results require commitment and patience. |
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.
Yoga Mat Exercises To Do (90-Days)
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
The following routine is structured to progressively build strength and definition in your triceps over 90 days. Each phase increases either the number of sets, reps, or intensity, ensuring steady progress while preventing plateaus.
| Week | Exercises | Reps & Sets | Notes / Focus |
|---|---|---|---|
| 1-2 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 2 sets of 12 reps each (push-ups 2×10) | Focus on proper form and controlled movement |
| 3-4 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 3 sets of 12 reps each (push-ups 3×10) | Slightly increase weights if available, maintain form |
| 5-6 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 3 sets of 15 reps each (push-ups 3×12) | Slow, controlled tempo, emphasize muscle squeeze |
| 7-8 | Tricep Dips, Close-Grip Push-Ups, Skull Crushers, Diamond Push-Ups | 4 sets of 12 reps each (Diamond push-ups 4×8) | Focus on mind-muscle connection and squeezing at the top |
| 9-10 | Tricep Dips, Close-Grip Push-Ups, Skull Crushers, Bench Dips with Elevated Feet | 4 sets of 15 reps each (Diamond push-ups 4×10) | Push toward max effort while keeping elbows tucked |
| 11-12 | Tricep Dips, Close-Grip Push-Ups, Overhead Tricep Extension, Tricep Kickbacks | 5 sets of 12 reps each (Diamond push-ups 5×10) | Peak weeks: track progress, focus on strength and symmetry |
Conclusion
Completing this 90-Day Triceps Challenge is more than just building stronger arms—it’s about developing consistent training habits, balancing your muscles, and boosting your overall upper body strength.
By sticking to the schedule, focusing on proper form, and progressing gradually, you’ll not only see visible definition in your arms but also feel stronger in daily movements like pushing, lifting, and stabilizing.
But your journey doesn’t have to end here.
Challenge Continuation Idea
Once you finish the 90 days, keep the momentum going with these approaches:
- Increase Resistance: Add more weight to exercises like overhead extensions, skull crushers, or kickbacks.
- Add Variations: Incorporate advanced moves such as weighted dips, resistance band push-downs, or cable tricep pushdowns.
- Pair with a Biceps Challenge: Balance your arms further by starting a 60- or 90-day biceps challenge to complement tricep strength.
- Full Upper-Body Focus: Expand into a chest, shoulders, and arms challenge for a well-rounded upper-body transformation.
- Performance Goals: Instead of just reps and sets, aim for strength benchmarks like doing 20 unbroken diamond push-ups or performing dips with added weight.
By evolving your training plan, you avoid plateaus, keep workouts exciting, and ensure long-term muscle growth and balance.
Frequently Asked Questions (FAQs)
Can beginners do the 90-Day Triceps Challenge?
Yes! The challenge is designed to be progressive. Beginners should start with bodyweight exercises (like tricep dips and close-grip push-ups) and use lighter weights for extensions and kickbacks. Over time, you can gradually increase the resistance.
How long does each workout take?
On average, each session takes about 20–30 minutes depending on rest times between sets. It’s short, efficient, and easy to fit into your routine.
Do I need equipment for this challenge?
Not necessarily. Some exercises (dips, push-ups, diamond push-ups) require only bodyweight. However, for best results, having a pair of dumbbells or resistance bands for extensions, kickbacks, and skull crushers is recommended.
Will this challenge get rid of arm fat?
This challenge will tone and strengthen your triceps, but spot reduction of fat is a myth. Pair the workouts with a balanced diet and overall fitness routine to reduce body fat and reveal muscle definition.
How many rest days should I take?
Aim for 2–3 triceps-focused workouts per week with at least 48 hours of rest between sessions. On rest days, you can train other muscle groups or focus on cardio and flexibility.
Can women follow this challenge too?
Absolutely! These exercises are effective for both men and women. Women often worry about “bulky arms,” but in reality, strengthening triceps will create lean, toned, and defined arms.
What if I miss a workout during the challenge?
Don’t worry. Simply continue from where you left off—consistency matters more than perfection. Missing one day won’t ruin your progress as long as you get back on track.
Is it safe for people with elbow or shoulder pain?
If you have existing pain or injuries, it’s best to consult a doctor or physiotherapist before starting. Always focus on controlled movements and avoid locking your elbows during exercises.
Can I combine this challenge with other workouts?
Yes! This challenge pairs well with full-body workouts, cardio, or other challenges (like a core or biceps program). Just ensure you’re not overtraining and give your arms enough rest.
When will I start seeing results?
Most people notice improved strength and muscle activation within 3–4 weeks. Visible definition usually appears around 6–8 weeks, depending on diet, consistency, and body composition.
