Do you want triceps that demand attention? If you’re ready to build bigger, stronger triceps, you’ve come to the right place.
This guide covers seven of the most effective triceps exercises that can transform your upper body. These exercises don’t just target the triceps but also engage other muscle groups, giving you a balanced and sculpted physique. Let’s dive in, but first, let’s understand what makes the triceps such a powerhouse of a muscle.
What Are Your Triceps?
Your triceps are the large muscles on the back of your upper arm. They help with extending your arm and stabilizing your elbow. They consist of three heads:
- Long Head: Located along the back of the arm and attaches to your shoulder blade. This head plays a major role in upper arm extension and shoulder stability.
- Lateral Head: The outer portion of your upper arm. This is what gives your triceps the “horseshoe” shape when well-developed.
- Medial Head: Found deeper within your arm, it works in all triceps movements and is key for elbow stability.
Not only do strong triceps fill out your sleeves, but they also support other major lifts like the bench press, push-ups, and overhead presses. Strengthening your triceps is critical for overall upper body power and functionality.
Muscles You Can Train Alongside Triceps
When working on your triceps, you’re not just isolating one muscle group; you’re engaging several others. Pairing triceps exercises with these muscles can create a well-rounded upper body workout:
- Trapezius: Involved in exercises like weighted dips and kickbacks.
- Forearms: Active in nearly all triceps exercises, especially during movements that require grip, like close-grip push-ups.
- Deltoids (Shoulders): Engaged during overhead triceps extensions and dips.
- Biceps: Though antagonistic to triceps, they get indirectly worked during triceps supersets or pushdowns.
- Chest (Pectoralis Major): Worked significantly during exercises like close-grip bench presses and push-ups.
Here are the 7 workouts to try to build your triceps!
1. Weighted Triceps Dips
The Weighted Triceps Dip is a powerhouse exercise that builds strength and muscle size. Adding weights to this exercise will challenge your triceps, chest, shoulders, and core. It’s perfect for building your arms and strengthening your overall upper body.
How to Perform:
- Sit on the edge of a bench, with your hands shoulder-width apart on the edge.
- Place a weight on your lap (a dumbbell or plate works well).
- Extend your legs, and support your body weight with your arms as you lower yourself toward the ground, elbows bending at 90 degrees.
- Push back up, using your triceps to lift.
Sets/Reps: 1–2 sets of 8–12 reps.
Pro Tip: If you’re just starting, use body weight until you’re strong enough to add resistance.
Benefits:
The weighted triceps dip strengthens your triceps and targets your pectoralis major (chest) and deltoids. Since it requires shoulder stabilization, it enhances shoulder mobility and endurance, which helps with other pressing movements like the overhead press.
2. Lying Bar Triceps Extension (Skull Crusher)
A tricep classic! One of the most effective exercises for targeting the long and lateral heads of your triceps, the Skull Crusher or Lying Bar Triceps Extension also engages the chest and shoulders. This move will carve out that horseshoe shape in your upper arms and build triceps thickness.
How to Perform:
- Lie flat on a bench with a barbell gripped shoulder-width apart.
- Keep your elbows locked and lower the bar toward your forehead in a controlled manner.
- Once you feel a good stretch in your triceps, extend your arms back up to the starting position.
Sets/Reps: 2–3 sets of 8–12 reps.
Caution: Use moderate weight and avoid overloading your joints, as this exercise can put stress on the elbows and wrists.
Benefits:
Skull crushers heavily engage the long head of the triceps, which is often overlooked in standard pressing movements. Since the exercise requires stability, your deltoids and forearms also work hard to keep the bar steady. This movement improves your arm’s endurance and enhances your performance in pushing exercises.
3. Close-Grip Push-Ups
The Close-Grip Push-Up is a fantastic bodyweight exercise that hones in on the triceps. It’s an advanced variation of the traditional push-up that challenges your upper body strength and core stability.
How to Perform:
- Assume a plank position but bring your hands closer together, about shoulder-width apart.
- Lower your chest until it almost touches the floor, keeping your elbows tucked.
- Push back up to the starting position.
Sets/Reps: 3 sets of 10 reps, resting 30 seconds between each set.
Pro Tip: To increase difficulty, wear a weight vest or place a weight plate on your back once you’re comfortable with bodyweight reps.
Benefits:
In addition to the triceps, close-grip push-ups target your pectoralis major and deltoids, while your core muscles work to maintain stability. This makes it an excellent compound movement for upper body and core strength.
4. Overhead Dumbbell Triceps Extension
The Overhead Dumbbell Triceps Extension is a killer workout for targeting the long head of the triceps. This exercise stretches your triceps for deep muscle activation and promotes hypertrophy (muscle growth).
How to Perform:
- Grab a dumbbell with both hands and lift it above your head.
- Keeping your elbows close to your ears, lower the weight behind your head.
- Press back up to the starting position.
Sets/Reps: 3 sets of 10–12 reps, with 60 seconds rest.
Pro Tip: For extra intensity, try performing this on an incline bench to change the angle of the stretch.
Benefits:
This movement is a triceps isolation exercise, primarily hitting the long head while engaging the deltoids and core for stabilization. The stretch during the movement increases flexibility and helps build muscle size
5. Close-Grip Bench Press
The Close-Grip Bench Press is a compound exercise that targets the triceps while also giving your chest and shoulders a great workout. It’s a strength-building staple that will help you improve your pressing movements.
How to Perform:
- Lie on a flat bench and grip the barbell with hands closer than shoulder-width apart.
- Lower the bar slowly to your chest, keeping your elbows tucked.
- Press the bar back up to the starting position.
Sets/Reps: 1–3 sets of 8–16 reps.
Pro Tip: Keep the bar path straight and avoid flaring your elbows to prevent shoulder strain.
Benefits:
The close-grip bench press also heavily engages the pectoralis major and anterior deltoids. It’s perfect for boosting the strength of your chest and triceps, making it a functional exercise for everyday pressing movements.
6. Dumbbell Kickbacks
The Dumbbell Kickback is one of the most effective exercises for isolating and developing your triceps, particularly the medial and lateral heads. The key here is control, ensuring you’re using the full range of motion for maximum activation.
How to Perform:
- Stand with a slight bend in your knees and bend forward at your hips, keeping your back straight.
- Hold a dumbbell in each hand and extend your arms straight back, keeping your elbows close to your body.
- Lower the dumbbells back to the starting position with control.
Sets/Reps: 1–3 sets of 8–16 reps.
Pro Tip: Use lighter weights to perfect your form before progressing to heavier dumbbells.
Benefits:
Kickbacks isolate the lateral head of the triceps while engaging the deltoids and forearms for stability. Since the upper body must remain steady, this exercise is also excellent for improving posture and core strength.
7. Triceps Pushdown (Rope Attachment)
The Triceps Pushdown with a rope attachment is a fantastic way to finish your triceps workout! This exercise emphasizes the triceps while also involving the shoulders and forearms for stabilization.
How to Perform:
- Stand at a cable machine and grip the rope attachment with both hands.
- Keep your elbows close to your body and pull the rope down until your arms are fully extended.
- Slowly return to the starting position.
Sets/Reps: 1–3 sets of 8–16 reps.
Pro Tip: Squeeze at the bottom of the movement to maximize triceps activation.
Benefits:
Pushdowns target the triceps, strengthen the forearms, and stabilize the shoulders. This movement is great for improving definition and endurance in your arms.
Bonus: Triceps Superset
For a high-intensity challenge, try a triceps superset. Perform two triceps exercises back-to-back without resting. For example, combine dumbbell kickbacks with close-grip bench presses to push your muscles to the limit.
Incorporating these seven triceps exercises into your routine will build size and strength in your arms and improve your overall upper body power. As your triceps grow, you’ll see improvements in other areas, from pressing movements to stability exercises.
Consistency is key, so stay focused on proper form and progressive overload. With dedication, you’ll soon be filling out those sleeves and achieving the strong, defined triceps you’ve been striving for.
