The 10 Best Triceps Exercises

Strong triceps are essential for building upper body strength and improving overall arm definition. These muscles play a crucial role in pressing movements, assisting in exercises like bench presses, push-ups, and overhead presses. Whether you’re looking to increase strength, enhance athletic performance, or improve muscle tone, training your triceps effectively is key.

This guide covers the 10 best triceps exercises that target all three heads of the muscle: the long head, lateral head, and medial head. These exercises include a mix of bodyweight, free weights, and machine-based movements to ensure well-rounded development. Whether you’re a beginner or an experienced lifter, these exercises will help you maximize triceps growth and strength.

The 10 Best Triceps Exercises

1. Skullcrushers

The skullcrusher, also known as the lying triceps extension, is one of the most effective exercises for isolating the triceps. It primarily targets the long head of the triceps, helping to build size and strength. This exercise can be performed with a barbell, EZ curl bar, or dumbbells, making it a versatile addition to any triceps workout.

How To Perform

1. Lie on a flat bench while holding a barbell, EZ curl bar, or dumbbells with an overhand grip. Extend your arms so the weight is positioned directly above your chest.
2. Keeping your elbows stationary, lower the weight toward your forehead by bending your elbows.
3. Stop just before the weight reaches your forehead or slightly behind your head for a deeper stretch.
4. Extend your arms back to the starting position, fully straightening your elbows without locking them.
5. Repeat for the desired number of reps while maintaining control throughout the movement.

Tips

• Keep your elbows in a fixed position to maximize triceps activation.
• Use a slow and controlled tempo to prevent injury and increase muscle engagement.
• An EZ curl bar can help reduce wrist strain compared to a straight barbell.
• Lower the weight behind your head rather than directly to your forehead for a greater range of motion.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	60-90 sec
Intermediate	3-4	8-12	60-90 sec
Advanced	4-5	6-10	60-90 sec

2. Close-Grip Bench Press

The close-grip bench press is a powerful compound exercise that targets the triceps while also engaging the chest and shoulders. By bringing your hands closer together than in a standard bench press, you shift more of the workload onto your triceps, making it an excellent choice for building both size and strength. This exercise is ideal for those looking to improve their pressing power and arm development.

How To Perform

1. Lie on a flat bench and grip a barbell with your hands placed shoulder-width apart or slightly narrower.
2. Unrack the bar and hold it above your chest with straight arms.
3. Lower the bar slowly toward your chest, keeping your elbows close to your sides.
4. Press the bar back up to the starting position, fully extending your arms without locking your elbows.
5. Repeat for the desired number of reps while maintaining a controlled movement.

Tips

• Keep your elbows tucked close to your body to emphasize triceps activation.
• Avoid gripping the bar too narrowly, as this can put excessive strain on your wrists.
• Maintain a controlled tempo—don’t rush through the reps.
• Engage your core and keep your back flat on the bench for stability.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	60-90 sec
Intermediate	3-4	8-12	60-90 sec
Advanced	4-5	6-10	60-90 sec

3. Triceps Dips

Triceps dips are a highly effective bodyweight exercise that primarily targets the triceps while also engaging the chest and shoulders. This movement helps build upper body strength and muscle definition. It can be performed using parallel bars or dip stations, and additional weight can be added for progression.

How To Perform

1. Grip the dip bars with your hands shoulder-width apart and support your body with straight arms.
2. Lower yourself by bending your elbows until your arms form a 90-degree angle.
3. Keep your torso upright to emphasize triceps engagement.
4. Push back up to the starting position by extending your arms fully.
5. Repeat for the desired number of reps, maintaining control throughout the movement.

Tips

• Avoid flaring your elbows to prevent shoulder strain.
• Keep your body upright to place more emphasis on the triceps.
• If you’re a beginner, use an assisted dip machine or resistance bands for support.
• Advanced lifters can add weight using a dip belt or by holding a dumbbell between their legs.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	8-12	60-90 sec
Intermediate	3-4	10-15	60-90 sec
Advanced	4-5	12-15+	60-90 sec

4. Dumbbell Overhead Triceps Extension

The dumbbell overhead triceps extension is an excellent isolation exercise that targets the long head of the triceps. By extending your arms overhead, you engage the triceps through a full range of motion, helping to improve both size and strength. This exercise can be performed seated or standing, using one or both hands.

How To Perform

1. Hold a dumbbell with both hands, positioning it behind your head with elbows bent.
2. Keep your elbows close to your ears and your upper arms stationary.
3. Extend your arms upward until the dumbbell is above your head.
4. Lower the dumbbell back to the starting position in a controlled manner.
5. Repeat for the desired number of reps while maintaining proper form.

Tips

• Keep your elbows close together to maximize triceps activation.
• Avoid using excessive weight to prevent strain on your shoulders and elbows.
• Perform the movement slowly and with control, focusing on the stretch and contraction of the triceps.
• If using heavy weight, perform the exercise seated for better stability.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	45-60 sec
Intermediate	3-4	10-12	45-60 sec
Advanced	4-5	8-12	45-60 sec

5. Triceps Pushdown

The triceps pushdown is a staple cable exercise that isolates the triceps, making it one of the best movements for building size and strength. It provides continuous tension throughout the movement, effectively working all three heads of the triceps. This exercise can be performed using various attachments, such as a straight bar, rope, or V-bar, to slightly alter muscle engagement.

How To Perform

1. Stand facing a cable machine with a high pulley attachment.
2. Grip the attachment with an overhand grip, keeping your elbows close to your sides.
3. Push the bar or rope down until your arms are fully extended.
4. Slowly return to the starting position without letting your elbows flare out.
5. Repeat for the desired number of reps while keeping control of the movement.

Tips

• Keep your elbows fixed in place to maximize triceps activation.
• Use a full range of motion—fully extend at the bottom and allow a slight stretch at the top.
• Avoid using excessive weight that forces you to use momentum.
• Try different attachments (rope, straight bar, or V-bar) to vary triceps engagement.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	45-60 sec
Intermediate	3-4	10-12	45-60 sec
Advanced	4-5	8-12	45-60 sec

6. Cable Overhead Triceps Extension

The Cable Overhead Triceps Extension is a highly effective isolation exercise that targets the long head of the triceps. The cable machine provides constant tension throughout the movement, making it a great alternative to free-weight overhead extensions. This exercise helps improve triceps strength and definition while reducing joint strain compared to other overhead triceps movements.

How To Perform

1. Attach a rope or bar handle to a high pulley on a cable machine.
2. Face away from the machine, gripping the attachment with both hands.
3. Step forward slightly and position the attachment behind your head with your elbows bent.
4. Keeping your elbows close to your head, extend your arms fully until they are straight.
5. Slowly return to the starting position while maintaining control.

Tips

• Keep your core engaged and avoid arching your back.
• Use a slow, controlled motion to maximize triceps engagement.
• Maintain a neutral grip with a rope attachment to reduce wrist strain.
• Keep your elbows in place to prevent unnecessary shoulder involvement.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	45-60 sec
Intermediate	3-4	10-12	45-60 sec
Advanced	4-5	8-12	45-60 sec

7. Diamond Press-Ups

Diamond press-ups (push-ups) are a bodyweight exercise that places extra emphasis on the triceps compared to standard push-ups. By positioning your hands close together in a diamond shape, you force the triceps to work harder while still engaging the chest and shoulders. This exercise is great for building strength and endurance without requiring equipment.

How To Perform

1. Get into a push-up position with your hands close together, forming a diamond shape by touching your thumbs and index fingers.
2. Keep your body in a straight line from head to heels, engaging your core.
3. Lower your chest toward your hands while keeping your elbows close to your body.
4. Push back up to the starting position, fully extending your arms.
5. Repeat for the desired number of reps while maintaining good form.

Tips

• Keep your elbows tucked to maximize triceps engagement.
• Maintain a straight body position to avoid unnecessary strain on your lower back.
• Perform on your knees if you need to reduce difficulty.
• Slow down the movement to increase time under tension and maximize effectiveness.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	10-12	30-45 sec
Intermediate	3-4	12-15	30-45 sec
Advanced	4-5	15-20+	30-45 sec

8. Bench Dips

Bench dips are a simple yet effective bodyweight exercise that targets the triceps while also engaging the shoulders and chest. This movement requires only a sturdy bench or elevated surface, making it a convenient choice for home workouts or gym sessions. Bench dips are great for beginners and can be progressed by adding weight.

How To Perform

1. Sit on the edge of a bench and place your hands shoulder-width apart, gripping the edge.
2. Extend your legs straight in front of you or keep your knees bent for an easier variation.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground.
4. Push yourself back up to the starting position, fully extending your arms.
5. Repeat for the desired number of reps while keeping your movement controlled.

Tips

• Keep your back close to the bench to avoid excessive shoulder strain.
• Engage your core to maintain stability throughout the movement.
• To increase difficulty, place a weight plate on your lap or elevate your feet.
• Avoid locking out your elbows at the top to prevent joint stress.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	45 sec
Intermediate	3-4	15-20	45 sec
Advanced	4-5	20+	45 sec

9. Triceps Machine Dip

The triceps machine dip is a controlled alternative to bodyweight dips, making it a great choice for beginners or those looking to isolate the triceps without stabilizing muscles taking over. Using a dip machine allows you to adjust resistance levels while maintaining a consistent range of motion, leading to better muscle engagement and reduced joint strain.

How To Perform

1. Adjust the seat height so that the handles are at chest level when seated.
2. Grip the handles firmly and position your elbows close to your sides.
3. Press the handles down until your arms are fully extended.
4. Slowly return to the starting position while maintaining control.
5. Repeat for the desired number of reps, ensuring a full range of motion.

Tips

• Keep your movements slow and controlled to maximize triceps activation.
• Adjust the resistance to match your strength level—don’t go too heavy at first.
• Avoid shrugging your shoulders; keep them down and engaged.
• Maintain an upright posture to focus the tension on your triceps.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	60 sec
Intermediate	3-4	10-12	60 sec
Advanced	4-5	8-12	60 sec

10. Triceps Dumbbell Kickback

The triceps dumbbell kickback is a classic isolation exercise that targets all three heads of the triceps. This movement is highly effective for refining muscle definition and improving arm strength. Since it requires strict form, using moderate weights with a controlled tempo will yield the best results.

How To Perform

1. Hold a dumbbell in each hand and hinge forward at the hips, keeping your back straight.
2. Bend your elbows at a 90-degree angle, keeping your upper arms close to your torso.
3. Extend your arms straight back until they are fully extended.
4. Pause briefly at the top, then slowly return to the starting position.
5. Repeat for the desired number of reps while keeping your upper arms stationary.

Tips

• Keep your elbows locked in place and avoid swinging your arms.
• Use lighter weights to maintain strict form and prevent momentum.
• Maintain a neutral spine to avoid lower back strain.
• Focus on squeezing the triceps at the top of the movement.

Sets and Reps

Level	Sets	Reps	Rest Time
Beginner	3	12-15	45 sec
Intermediate	3-4	10-12	45 sec
Advanced	4-5	8-12	45 sec

Conclusion

Building strong triceps is essential for improving upper body strength, enhancing athletic performance, and achieving well-defined arms. Since the triceps make up a significant portion of your upper arm, incorporating a variety of exercises ensures balanced muscle development.

The ten exercises covered in this guide target all three heads of the triceps, helping you build strength and definition effectively. Whether you prefer bodyweight movements, free weights, or machines, there’s an option for every fitness level. To maximize results, focus on proper form, controlled movement, and progressive overload.

For best results, include a mix of these exercises in your training routine and adjust sets, reps, and resistance according to your fitness level. Stay consistent, challenge yourself, and watch your triceps grow stronger over time.

Beginner Triceps Workout Program

This beginner-friendly triceps workout focuses on building strength, endurance, and proper form. The exercises target all three heads of the triceps while using a mix of bodyweight and free-weight movements. Perform this workout 2-3 times per week with at least one rest day between sessions.

Workout Plan

Exercise	Sets	Reps	Rest Time
Close-Grip Bench Press	3	12-15	60 sec
Triceps Pushdown	3	12-15	45 sec
Dumbbell Overhead Triceps Extension	3	12-15	45 sec
Bench Dips	3	12-15	45 sec
Triceps Dumbbell Kickback	3	12-15	45 sec

Guidelines for Beginners

• Warm-Up: Before starting, do 5-10 minutes of light cardio (jump rope, treadmill, or cycling) and dynamic arm stretches.
• Form First: Prioritize good form over heavy weights to avoid injury.
• Progress Slowly: Increase resistance gradually once you can complete all sets with ease.
• Rest Between Sessions: Allow at least 48 hours between triceps-focused workouts for muscle recovery.
• Cool Down: Finish with static stretching to improve flexibility and reduce soreness.

Advanced Triceps Workout Program

This advanced triceps workout is designed to maximize muscle growth, strength, and endurance. It includes a combination of heavy compound lifts, isolation exercises, and intensity techniques such as drop sets and supersets. Perform this workout 2-3 times per week with at least one rest day between sessions.

Workout Plan

Exercise	Sets	Reps	Rest Time	Notes
Close-Grip Bench Press	4-5	6-10	60-90 sec	Use heavy weight and progressive overload
Skullcrusher	4	8-12	60 sec	Can use an EZ bar or dumbbells
Triceps Dips (Weighted)	4	8-12	60 sec	Use a dip belt or hold a dumbbell between legs
Overhead Cable Triceps Extension	4	10-12	45 sec	Slow, controlled reps for maximum stretch
Triceps Pushdown (Drop Set)	3	12-15	30-45 sec	Reduce weight after each set to failure
Diamond Press-Ups	3	12-15	30 sec	Perform as a finisher to burn out the triceps

Advanced Training Techniques

• Supersets: Pair skullcrushers with triceps pushdowns for maximum fatigue.
• Drop Sets: Reduce the weight after reaching failure on the last set of pushdowns.
• Progressive Overload: Increase weight or reps each session to continue making gains.
• Time Under Tension: Slow down the negative phase of the lift to maximize muscle activation.

Additional Tips for Advanced Lifters

• Warm-Up Properly: Spend 5-10 minutes warming up with dynamic stretches and light sets.
• Focus on Full Range of Motion: Don’t shorten reps—use proper form for maximum results.
• Increase Training Frequency: If recovery allows, train triceps twice per week for optimal growth.
• Prioritize Recovery: Get enough sleep, consume enough protein, and allow muscle recovery time.

Frequently Asked Questions About the Best Triceps Exercises

1. How often should I train my triceps?

You should train your triceps 2-3 times per week for optimal muscle growth and strength. Ensure you allow at least 48 hours of rest between triceps-focused sessions to promote recovery and prevent overtraining.

2. What is the best exercise for building triceps size?

Compound movements like the Close-Grip Bench Press and Weighted Dips are the best for building mass because they allow you to lift heavier weights. However, isolation exercises like Skullcrushers and Triceps Pushdowns help target all three heads of the triceps for complete development.

3. Should I use heavy weights or high reps for triceps growth?

Both approaches work, but a combination is best. Use heavy weights (6-10 reps) for strength and size, and moderate weights (10-15 reps) for endurance and muscle definition. Advanced lifters can include drop sets and supersets to push past plateaus.

4. Are dips better than pushdowns for triceps development?

Dips activate the triceps more intensely and engage other supporting muscles, making them superior for overall strength and mass. Pushdowns, on the other hand, provide more isolation and are easier on the joints. For the best results, include both in your routine.

5. Can I train my triceps and biceps on the same day?

Yes! Many lifters train triceps and biceps together in an arm-focused workout. This method allows for supersetting opposing muscle groups, increasing workout efficiency and pump.

6. What is the difference between a rope and a straight bar for triceps pushdowns?

A rope attachment allows for a greater range of motion and better activation of the lateral and long heads. A straight bar provides more stability and allows you to lift heavier weights, but it can be more stressful on the wrists.

7. Are bodyweight triceps exercises as effective as weights?

Yes, exercises like diamond push-ups, dips, and bench dips can effectively build triceps strength and size, especially when performed with proper form and progressive overload. Adding a weighted vest or dip belt increases intensity.

8. How do I avoid elbow pain during triceps exercises?

• Warm up properly with light movements before lifting heavy.
• Use proper form and avoid excessive weight.
• Don’t lock out your elbows at the top of pressing exercises.
• Incorporate variations like an EZ curl bar for skullcrushers to reduce strain.

9. Is it better to train triceps with chest or shoulders?

You can train triceps with either chest or shoulders, as both involve pressing movements that recruit the triceps. If you train chest and triceps together, do compound chest exercises first before isolating the triceps.

10. What’s the best triceps exercise for beginners?

For beginners, Triceps Pushdowns, Bench Dips, and Overhead Dumbbell Extensions are great starting points. They are simple, effective, and easy to learn with minimal risk of injury.