10 Best Triceps Exercises for Building Muscle

Building strong arms requires focusing on the best triceps exercises to target all three heads of the muscle. These exercises not only help you gain strength but also improve the overall appearance of your arms. The best triceps exercises include close-grip bench presses, tricep dips, and overhead tricep extensions. Adding pushdowns and skull crushers to your routine can further enhance muscle growth. Bodyweight exercises like diamond push-ups are also effective and require no equipment.

To get the most out of your workout, focus on proper form and controlled movements. Cable kickbacks and rope extensions are great for isolating the triceps. Don’t forget to increase resistance gradually to keep challenging your muscles. Including the best triceps exercises in your workout ensures balanced arm development. Remember, consistency and proper nutrition are key to seeing results.

Close-Grip Bench Press

The close-grip bench press is one of the best triceps exercises to add to your workout. It works your triceps, chest, and shoulders while focusing more on the triceps with a narrow grip. If you want to build stronger arms, this move is a must-try. Many fitness experts consider it among the best triceps exercises because it effectively targets the muscles. Adding this to your routine will help you achieve your goals, making it one of the best triceps exercises for building arm strength.

How to perform:

• Lie on a bench, gripping the barbell with your hands placed closer together (about shoulder-width apart).
• Lower the bar slowly to your chest, keeping your elbows close to your body.
• Press the bar back up, fully extending your arms.

Triceps Dips

Dips are one of the best triceps exercises using just your body weight. They work your triceps effectively by lowering and pushing your body up on parallel bars, a dip station, or a sturdy bench. This simple yet powerful movement is a great way to strengthen your arms. Many people consider dips as part of the best triceps exercises because they target the muscles directly and improve overall arm power. Adding dips to your routine ensures you’re doing one of the best triceps exercises for building muscle and tone.

How to perform:

• Place your hands on parallel bars or a sturdy bench with your arms straight and your legs extended.
• Lower your body by bending your elbows until your upper arms parallel the floor.
• Push yourself back up by straightening your elbows and engaging the triceps.

Overhead Triceps Extension

One of the Best Triceps Exercises is the overhead triceps extension, which focuses on building strength and definition in your arms. To do it, hold a dumbbell or use a cable machine and extend your arms upward, straightening your elbows. This movement targets the long head of the triceps, helping you build size and shape effectively. Among the Best Triceps Exercises, it stands out for isolating the triceps and improving muscle focus. If you want stronger arms, adding this to your workout routine is a great choice for the Best Triceps Exercises.

How to perform:

• Stand with feet shoulder-width apart, holding a dumbbell or cable attachment with both hands above your head.
• Lower the weight behind your head by bending your elbows and keeping your upper arms stationary.
• Extend your arms back to the starting position, fully straightening your elbows.

Skull Crushers (Lying Triceps Extensions)

Skull crushers are another isolation exercise that hits the triceps hard. You’ll perform this exercise while lying on a bench, holding an EZ bar or dumbbell above your chest, and then lowering the weight toward your forehead before extending your arms back up. The movement primarily targets the long head of the triceps.

If you think about reaching out to catch a falling object, your arms extend and then return to their starting position — that’s the same motion your triceps make during a skull crusher.

How to perform:

• Lie on a flat bench, holding an EZ bar or dumbbell with an overhand grip above your chest.
• Lower the weight toward your forehead by bending your elbows.
• Push the weight back up by extending your arms, ensuring your upper arms stay stationary.

Triceps Kickbacks

Triceps kickbacks are one of the Best Triceps Exercises to target the back of your arms. This exercise uses dumbbells and helps build strength by extending your arms behind you. Keeping your upper arms stationary while focusing on the movement is key to getting the best results. Among the Best Triceps Exercises, it’s simple and effective for toning and shaping your arms. If you want to improve your arm strength, this is a must-try from the list of Best Triceps Exercises.

How to perform:

• Hold a dumbbell in one hand, hinging at your hips while keeping your back flat.
• Bend your arm so the dumbbell is at a 90-degree angle.
• Extend your arm behind you, straightening your elbow and squeezing the triceps at the top.
• Slowly return to the starting position and repeat.

Cable Triceps Pushdowns

Cable pushdowns are a classic move for building triceps. The cable machine allows for constant tension throughout the exercise, making it great for targeting the triceps. Grab the rope or bar attachment, keep your elbows close to your body, and push the weight down until your arms are fully extended.

Imagine pulling a heavy curtain down in front of you. The resistance you feel as you pull is similar to the resistance your triceps face when performing this exercise.

How to perform:

• Stand facing a cable machine with a rope or bar attachment.
• Grab the attachment with an overhand grip, keeping your elbows close to your body.
• Push the attachment down toward your thighs, fully extending your arms at the bottom.
• Slowly return the weight to the starting position, resisting the pull.

Diamond Push-ups

Diamond push-ups are a variation of the standard push-up where your hands are positioned close together underneath your chest, forming a diamond shape with your fingers. This hand position places more emphasis on the triceps than regular push-ups.

It’s like trying to push a heavy object from the ground with your hands in a narrow position. The tighter the grip, the more your triceps are involved.

How to perform:

• Get into a push-up position, but place your hands together under your chest, forming a diamond shape with your fingers.
• Lower your body until your chest is just above your hands.
• Push your body back up to the starting position, focusing on keeping your elbows close to your body.

Dumbbell Triceps Extensions (Single Arm)

This is a variation of the overhead triceps extension, but here, you’re performing the exercise one arm at a time. You hold a dumbbell in one hand and extend your arm overhead before bringing the dumbbell back down. This exercise helps isolate the triceps and addresses any imbalances between your arms.

How to perform:

• Hold a dumbbell in one hand and extend your arm overhead.
• Slowly lower the dumbbell behind your head by bending your elbow.
• Extend your arm back up, fully straightening your elbow.

Triceps Push-ups

Triceps push-ups are another great bodyweight exercise to hit the triceps. The only difference from regular push-ups is the hand position. You place your hands closer together beneath your chest, focusing on keeping your elbows close to your body as you lower and raise yourself.

How to perform:

• Place your hands closer together under your chest, making sure your elbows stay tight against your sides.
• Lower your body as you would in a regular push-up, but keep your elbows close to your body throughout the movement.

Barbell or Dumbbell Floor Press

The floor press is a variation of the bench press. Instead of pressing the barbell or dumbbells all the way down to your chest, you lower them until your elbows are just above the floor. This limits the range of motion and places more emphasis on the triceps.

How to perform:

• Lie on the floor with a barbell or dumbbell in your hands.
• Press the weight above your chest, keeping your elbows at a 45-degree angle.
• Lower the weight until your elbows touch the ground, then press the weight back up.

Tips for Maximizing Triceps Growth

To make the most of these exercises, here are a few tips:

• Consistency is key: Aim to train your triceps at least 2-3 times a week, with at least 48 hours of rest between sessions.
• Progressive overload: Gradually increase your weight in your triceps exercises to continue challenging your muscles.
• Focus on form: Good form is essential for muscle growth and preventing injuries. Avoid using momentum to complete your reps.
• Rest and recovery: After each workout, your muscles need time to repair and grow, so be sure to get enough sleep and take rest days.

Conclusion

Building strong and defined triceps isn’t just about looking good; it’s also about improving your overall pushing strength and arm functionality. By incorporating various exercises into your routine, you can ensure that all parts of your triceps are worked, from the long to the lateral head.

Whether you’re new to triceps training or looking to enhance your current routine, these 10 exercises will help you build muscle, improve your arm strength, and improve your overall physique. Remember to always focus on proper form, gradually increase your weight, and give your triceps the time they need to recover and grow. Happy lifting!