The biceps tend to get all the glory, but the Triceps Exercises demand equal-if not more-time and attention. Composition-wise, your triceps make up two-thirds of your upper arm mass, dominating the posterior aspect of your arm in some serious real estate.

To help you maximize your gains, we’ve rounded up 11 of the best triceps exercises. Not only do these moves build stronger, more muscular arms, but they boost your bench press power, too, so you’ll be a force to be reckoned with in the gym.

Table of Contents:

1. Close-Grip Bench Press
2. Dip
3. Triceps Pushdown
4. Skull Crusher
5. Floor Press
6. Overhead Triceps Extension
7. Standing Landmine Press
8. Diamond Push-Up
9. Push Press
10. Cross-Body Cable Extension
11. Cable Kickback

• FAQs
• Overview

Close-Grip Bench Press  

The close-grip bench press is a barbell movement that works the triceps with the chest and shoulders. It’s a great compound exercise to build triceps strength and size, thus it is part of many strength and hypertrophy programs. Lowering your grip narrows this variation to work more triceps than the traditional bench press.

How to Do It:

1. Lie on a bench and plant your feet firmly on the floor.
2. Grip the barbell with a narrow grip, about shoulder-width apart. Closer than this may put your wrists in an awkward position, so it isn’t generally recommended.
3. Unrack the bar and, with straight arms, place it above your chest.
4. Lower the barbell slowly towards your chest, keeping your elbows tucked close to your body. This reduces strain on your shoulders and directs the effort to your triceps.
5. Press the bar back to the starting position, fully extending your arms at the top.

Advantages:

• Triceps Development: The narrow grip puts greater emphasis on the triceps, helping to build size and strength.
• Better Pressing Power: Triceps strength will improve such exercises as the bench press, overhead press, and pushups.
• Joint Stability: This exercise contributes to elbow and shoulder health because it fortifies the muscles which stabilize these joints.
• Accessibility: It is easy to incorporate into any workout and requires very basic equipment.

For maximum effect, use a weight that allows you to perform 6–12 reps with good form. Add it to your program once or twice a week for optimal performance and recovery between workouts.

Pro Tips: For maximizing the close-grip bench press, keep your elbows tucked in throughout the movement, preventing flare-ups that can pull on the shoulders. Take your time lowering the bar and press it upwards in a controlled manner for maximum triceps engagement. Another thing is that one must not bend their wrists but keep them straight to avoid injury and maintain a good pressing position.

Dip — Triceps Exercises

Dips are a classic body weight movement that targets the triceps, chest, and shoulders. This is a great movement for strength and development of the upper body, especially triceps.

How to Do It:

1. Look for parallel bars or use any strong bench. For parallel bars, grasp them and raise yourself until your arms are fully extended.
2. Maintain your torso up and your elbows as close to your body as possible to put the emphasis on the triceps.
3. Lower yourself by bending your elbows until they form a 90-degree angle or slightly less. Avoid going too low to prevent shoulder strain.
4. Press yourself back to the starting position by straightening your arms.
5. Repeat for your desired number of reps.

During bench dips, set your hands on the edge of a bench behind you and extend your legs in front. Lower and push yourself up using the same mechanics.

Benefits:

• Triceps Strength: Dips are one of the most effective forms of bodyweight exercises to build up mass and strength of triceps.
• Functional Strength: They help in improving the functionality of the overall upper body, which is helpful in different push-ups and lifts.
• Scalability: The beginners can use an assisted dip machine or resistance bands and advanced athletes can add weight for more challenge.
• Joint Health: Dips, done well, increase the strength and flexibility of the shoulders.

Add dips to your workout routine two to three times a week for noticeable gains in your upper body strength and muscle detail. Do them together with other pressing movements for a complete workout.

Pro Tips: When doing dips, lean forward slightly to emphasize your triceps more but be careful not to over-extend, which can put stress on your shoulders. Lower yourself down until your upper arms are parallel to the ground but without going too low, which can also result in shoulder discomfort. Keep your core tight to maintain stability and control during the movement.

Triceps Pushdown

The triceps pushdown is a cable machine exercise that is an isolation of the triceps and, thus, a great inclusion into any arm workout. Its controlled movement ensures minimal joint stress, making it ideal for lifters of all experience levels.

How to Do It:

1. Attach a straight bar, V-bar, or rope to a high pulley on the cable machine.
2. Stand facing the machine and grasp the attachment with an overhand grip, keeping your hands shoulder-width apart.
3. Keep your elbows close to your body and position your feet shoulder-width apart in order to maintain stability.
4. Pull the bar down until your elbows are extended, focusing on squeezing your triceps at the bottom.
5. Slowly let the bar rise back to the starting position without allowing your elbows to flare outward. 6. Repeat for your desired number of reps.

Benefits:

• Triceps Isolation: The exercise is definitely an isolated one for the triceps, hence the triceps can do most of the work without getting much help from other muscles.
• Improved Lockout Strength: Triceps pushdowns contribute towards increased lockout strength in any form of press: bench press, overhead press, and so on.
• Friendly to Joints: It is a very controlled movement that puts minimal stress on the shoulders and elbows, hence making it a very suitable option for those with joint concerns.
• Variation: This exercise can also be performed with various attachments and/or grips (like a rope or straight bar) to hit the triceps at different angles.

For optimal performance of triceps pushdowns, complete each set with 8-15 reps, using slow, controlled movements. Best exercise to be performed either in a dedicated arm workout or as an accessory movement in one’s routine workout.

Pro Tips: Keep your elbows by your sides, stationary at all times to isolate the triceps in this pushdown exercise. Try not to use your body or shoulders to push the weight down. The power should be directly coming from your triceps. Squeeze the triceps at the bottom and return slowly to maximize the engagement of the muscle.

Skull Crusher

The skull crusher, otherwise known as the lying triceps extension, is a very effective triceps exercise that has been claimed to activate the long head of the muscle. It’s a staple in bodybuilding and strength training programs for building arm mass and strength.

How to Do It:

1. Lie on a f lat bench and grasp a barbell, an E-Z curl bar, or a pair of dumbbells with your hands in an overhand grip; fully extend your arms above your chest.
2. Lower the weight toward your forehead – or just behind your head – with your elbows being kept immobile.
3. Stop when the elbows are at a 90-degree angle, then press the weight back to the starting position, fully extending your arms.
4. Keep the movement slow and controlled to avoid injury to the elbows.

Benefits:

• Long Head Targeting: This exercise targets the long head of the triceps very well, which helps in making your arms thick and big overall.
• Enhanced Elbow Stability: Strengthening the triceps improves elbow joint health and functionality.
• Improved Pressing Strength: Skull crushers help increase strength in pressing movements like the bench press and overhead press.
• Versatility: They can be performed with various equipment, such as barbells, dumbbells, or cables, to suit your preferences.

For safety, don’t lock out your elbows or use too much weight, as this can put great stress on your joints. Use moderate weight to get 8–12 reps for maximum effect.

Pro Tips: For skull crushers, an EZ curl bar can help reduce stress on the wrists. The key is to keep your upper arms perpendicular to the floor and your elbows tucked in so they do not flare out to the sides. Lower the bar to just above your forehead at a controlled tempo, then press it back up-hard, without fully locking out your elbows, to keep tension on the triceps.

Floor Press — Triceps Exercises

The floor press is a variation of the bench press that decreases the range of motion and focuses on the triceps and chest while minimizing the involvement of the shoulders. It’s a favorite among powerlifters and athletes looking to improve lockout strength.

How to Do It:

1. Lie completely on the floor under a barbell set on a rack or hold a pair of dumbbells.
2. Grasp the barbell with the hands slightly more than shoulder-width apart.
3. Removing the weight from the rack, rest it on your chest while keeping your arms straight.
4. Lower the weight to the level of your upper arms touching the floor while the elbow joint is at a 45-degree angle.
5. Press the weight back to its initial position while fully extending your arms.

Benefits:

• Triceps Emphasis: Reduced range of motion shifts focus to the triceps, especially in the lockout phase.
• Joint-Friendly: The limited range of motion reduces stress on the shoulders, hence a safer option for lifters suffering from shoulder-related problems.
• Strength Development: The exercise improves lockout strength, therefore beneficial for lifts in the likes of the bench press.
• Variation: This can be done with either a barbell, dumbbells, or kettlebells.

Add the floor press to your program to develop strength in the triceps, as well as overall pressing power. Complete 4–8 reps for heavier weights or strength, and 8–12 reps for hypertrophy.

Pro Tips: During the floor press, keep your elbows at around a 45-degree angle relative to your body for shoulder safety. Because the floor press reduces the ROM, emphasize a slow and deliberate lowering of the bar, followed by pressing it upwards with as much force as possible for maximum triceps involvement. Make sure your feet are flat on the floor and your back is in a neutral position.

Overhead Triceps Extension  

The overhead triceps extension is a straightforward, basic movement that works the long head of the triceps, which is frequently underdeveloped in comparison with the other triceps heads. Hence, this basic movement develops both flexibility and overall size across the upper arms.

How to Do It:

1. Hold with both hands a dumbbell, EZ bar, or a single handle attached to a cable machine.
2. Stand with your feet shoulder-width apart or sit on a bench, keeping your back straight.
3. Lift the weight overhead, fully extending your arms while keeping your elbows close to your head.
4. Slowly lower the weight behind your head by bending your elbows, stopping when your forearms are parallel to the ground.
5. Press the weight back to the starting position by extending your elbows.

Benefits:

• Long Head Isolation: Because this moves targets the long head of the triceps, it helps in bringing thickness to the arms and overall strength.
• Improved Overhead Strength: The overhead movements result in increased pressing power during overhead presses and other related exercises.
• Flexibility Boost: The overhead positioning stretches the triceps, promoting flexibility in the muscle.
• Versatility: It can be performed with various equipment, such as dumbbells, cables, or resistance bands, depending on your preferences.

Start with a moderate weight that allows for 10–15 controlled reps, focusing on form rather than load to avoid unnecessary strain on your elbows or shoulders.

Pro Tips: For an overhead triceps extension, ensure your elbows are in line with your head, avoiding flaring them out to the sides. Perform the movement slowly to stretch the triceps fully at the bottom, and focus on squeezing the triceps at the top of the motion. Keep your core engaged to prevent arching your back.

Standing Landmine Press

The standing landmine press will stimulate the triceps effectively, in addition to being associated with shoulder training. This is an excellent unilateral movement that works on strength, stability, and the creation of muscle imbalance.

How to Do It:

1. Place one end of a barbell into a landmine attachment or firmly up against a corner.
2. With your feet at shoulder width, grasp the free end of the barbell with one hand, keeping your elbow to your side.
3. Press the bar upwards in a slight arc until full extension of the arm.
4. Lower the bar in control back to the starting position.
5. Change arms and repeat for equal reps on both sides.

Benefits:

• Engagement of Triceps: The action of pressing particularly works your triceps during the lockout phase.
• Core Stability: In a standing position, one is compelled to engage the core for balance and stability.
• Arthritis-Friendly: Angled press can be considered joint-friendly as it relaxes shoulder strain on individuals with poor shoulder mobility or shoulder impingement.
• Functional Strength: This replicates actions in real-life pushing; hence, it is ideal for athletes.

Perform 8–12 reps per arm, using a moderate weight and keeping your torso stable throughout the lift.

Pro Tips: To effectively hit your triceps with the landmine press, keep your elbows slightly tucked and drive through your triceps while pressing the bar overhead. Focus on a steady, controlled upward motion of the body, keeping the core tight for support and stability. Avoid arching your back by maintaining proper posture throughout the movement.

Diamond Push-Up

The diamond push-up is a bodyweight exercise that targets the triceps along with the chest, shoulders, and core. Because no equipment is needed, it’s a great exercise choice when training.

How to Do It:

1. Start in a push-up position with your hands placed under your chest, closer together to form a diamond shape with your thumbs and index fingers.
2. Your body should be in a straight line from head to heels, engaging your core.
3. Lower your chest toward your hands, keeping your elbows close to your body.
4. Push back to the starting position by fully extending your arms.

Benefits:

• Triceps Focus: Narrow hand placement puts the load mostly on the triceps.
• No Equipment Needed: The convenience of this exercise can be done anywhere.
• Core Engagement: Keeping proper form strengthens your core and improves overall stability.
• Scalable: Modify by going to your knees or bringing your hands up to a bench if necessary.

For a strenuous session, complete 12–15 repetitions per set, emphasizing a controlled movement with correct form.

Pro Tips: Diamond push-ups require your hands to be in a diamond formation directly under your chest, which increases triceps activation. Keep your body in a straight line from head to heels. Lower your chest to your hands slowly, keeping your elbows close to your body. After that, press back up as explosively as possible to maximize the work your triceps will have to do.

Push Press — Triceps Exercises

The push press is a dynamic, compound movement that uses momentum from your legs to press a barbell overhead. While it’s primarily a shoulder exercise, it heavily involves the triceps during the lockout phase.

How to Do It:

1. Start with a barbell at shoulder height, resting on your front delts.
2. Keeping your feet at shoulder-width apart, grasp the bar so that your hands are just outside your shoulders.
3. Slightly bend your knees and then drive the bar upwards using your legs.
4. After the bar has passed over your head, fully extend your arms to lock it out with the triceps.
5. Lower the bar back to your shoulders in a controlled manner and reset for the next rep.

Benefits:

• Triceps Activation: The lockout phase challenges the triceps, building strength and size.
• Power Development: The nature of the push press, being explosive, enhances athletic performance.
• Full-Body Engagement: Other than working your arms, this exercise activates your legs, core, and shoulders.
• Enhanced Overhead Strength: It develops the strength of pressing that carries over to other movements performed overhead.

Incorporate the push press into your workout for 4–6 reps with heavier weights or 8–12 reps with lighter weights, focusing on explosive power.

Pro Tips: In performing the push press, remember to start with your legs and core, finishing with a triceps lockout. Also, be sure to keep your elbows forward slightly as this better engages the triceps. Try to avoid maximal drive from your legs, because the input from the arms and shoulders should also not be forgotten during the press.

Cross-Body Cable Extension  

The cross-body cable extension is an isolation exercise that places the focus on the long head of the triceps. Considering the consistent tension from the cable, it is also quite good for shaping and delineating the arms.

How to Do It:  

1. Place a single cable handle at the very bottom of a cable machine.
2. Stand to the side of the machine and grasp the handle with the hand most distant from the machine, using a neutral grip (palm to the side).
3. Step out slightly to tension the cable. Keep your elbow to your side, aligned just below your shoulder.
4. Extend your arm across your body until your arm is fully extended.
5. Slowly return to the starting position, keeping tension on the triceps. 6. Repeat for the desired number of reps, then switch arms.

Benefits:

• Long Head Focus: The angle of the movement emphasizes the long head of the triceps, building arm thickness and improving lockout strength.
• Continuous Tension: The cable ensures constant tension throughout the range of motion, maximizing muscle engagement.
• Better Isolation: This exercise lessens the engagement of other muscles; hence, you will be able to target only the triceps.
• Variation: Change the height level or position of the cable to suit yourself.

Go with moderate weights to master the form and target 10–12 repetitions on each side. You need to feel the triceps fully lengthened and contracted at every turn while controlling movements.

Pro Tips: Cross-body cable extension: Without moving your torso, focus on pulling from the triceps instead of your shoulders. Keep the cable attachment at a height where the long head of the triceps is effectively worked while keeping tension in the triceps at the completion of each rep. Keep your wrist neutral to avoid any extra strain.

Cable Kickback

The cable kickback is an excellent isolation exercise for the triceps because of the constant tension of the cable machine, which gives better peak contraction compared to dumbbell kickbacks.

How to Do It:

1. Set a cable machine to the lowest height and attach a single handle.
2. Stand facing the machine, holding the handle in one hand with your palm facing toward your body.
3. Step back slightly to create tension and hinge forward at the hips, keeping your back flat and core engaged.
4. Tuck your elbow close to your torso, with your upper arm parallel to the floor.
5. Extend your arm straight back by contracting your triceps, avoiding any shoulder movement.
6. Slowly return to the starting position, maintaining tension on the triceps.
7. Repeat for the desired reps, then switch arms.

Benefits:

• Triceps Isolation: The movement isolates the triceps, especially the lateral and long heads, for a strong, chiseled look.
• Constant Tension: Unlike dumbbells, cables maintain tension throughout the entire range of motion.
• Joint-Friendly: The smooth resistance of the cable is easier on the elbows compared to other variations.
• Flexibility in Execution: Adjust the cable angle or use attachments like ropes for variety and progression.

Perform 10–15 reps per arm with moderate weight, focusing on slow, controlled movements to maximize the triceps contraction. Avoid letting your upper arm move excessively to ensure proper form.

Pro Tips: During the performance of cable kickbacks, make sure that your upper arm remains still for better isolation of the triceps. The movement should be performed with slow speed, extending fully while holding briefly at the peak for increased contraction. Keep your torso slightly bent forward with a tight core to prevent swinging of the weight and ensure proper form throughout the set.

FAQs — Triceps Exercises

How often should I work out my triceps?

The frequency for training your triceps would mostly be 2 to 3 times a week. Allow at least 48 hours between sessions, to let the muscles recover from their state.

Which are the best exercises to build your triceps?

Some of the most effective exercises to be included in the triceps muscle growth plan are close-grip bench presses, triceps dips, skull crushers, triceps pushdowns, and overhead triceps extensions. One should include a mix of compound and isolation exercises for optimal outcomes.

How can I train my triceps without weights?

Yes, effective bodyweight exercises such as triceps dips, diamond push-ups, and close-grip push-ups work your triceps well without the need for weights.

How do I isolate the long head of the triceps?

The presence of the long head can be targeted by doing things like overhead triceps extensions and triceps kickbacks. These actions extend the long head more.

Should I do triceps exercises before or after chest exercises?

It generally doesn’t hurt to do chest exercises before triceps exercises, as the triceps help with the press. Doing chest first will make sure the triceps aren’t too tired for big compound lifts.

How do I stop getting elbow pain when doing triceps exercises?

Prevent elbow pain by watching your form, avoid using too much weight, and progress your load gradually. Always warm up adequately before a session and consider wearing joint-supporting gear such as elbow sleeves if necessary.

How to increase the efficiency of the triceps exercises?

Correct posture, progressive overloading of the muscles, various movements able to engage all three heads, and not forgetting about the due share of rest and recovery create great conditions for effective triceps training.

How long will it take to show results?

With consistent training, proper nutrition, and rest, noticeable improvements in the size and strength of your triceps can be seen within 4 to 6 weeks.

Are triceps exercises good for strength or just size?

Triceps exercises are good for both strength and size. Compound lifts, such as the close-grip bench press, help with pressing strength, while isolation exercises, such as triceps pushdowns, are more for muscle size.

Can I work triceps every day?

It is possible to train triceps daily, but it is not advisable. The rest time allows a muscle to grow and recover; hence, overtraining promotes injury or stunted progress in this case. Aim for 2 to 3 sessions per week for the best results.

Overview — Triceps Exercises

Adding these 11 triceps exercises to your repertoire will do more than build stronger, more defined arms; the added strength and mass will also enhance your overall pressing power. Whether you’re looking to add size to your arms or improve your lifts, devoting more attention to your triceps will elevate your training to the next level. Consistency with these exercises will definitely pay off in noticeable strength and size gains.

Other Tricep Articles:

• Why You Should Add Floor Tricep Barbell Extensions to Your Workout Routine
• Mastering Tricep Workouts: A Comprehensive Guide to Sculpting Strong Arms
• A Comprehensive Guide to Building Powerful Arms with Triceps Pushdown
• The 10 Best Calisthenics Triceps Exercises and Workout
• Close-Grip Bench Press for Supercharged Triceps and Upper Body Strength
• The Best 15 Effective Exercises for Massive, Well-Defined Biceps and Triceps
• Best Triceps Exercises for Bigger, Stronger Arms

References;

• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. 
• Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. 
• Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication. 
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