Top Triceps Exercises For Strong Arms

Developing strong, well-defined arms isn’t just about biceps. The triceps muscle, which makes up two-thirds of the upper arm, plays a critical role in overall arm strength and appearance. Here’s a breakdown of the best exercises for building triceps strength, along with techniques, tips, and variations.

Get Strong Arms With These Top Triceps Exercises

Why Focus on Triceps Exercises?

Your triceps are key players in pressing and pushing movements, which makes them vital for strength in various sports and everyday activities. Strong triceps not only improve arm aesthetics but also enhance performance in exercises like bench presses, shoulder presses, and even everyday tasks like lifting and carrying.

Anatomy of the Triceps

Before diving into the exercises, it’s essential to understand the triceps’ anatomy. The triceps brachii has three heads: the long head, lateral head, and medial head. To fully develop the triceps, it’s crucial to target all three heads with a variety of exercises.

Best Triceps Exercises

1. Close-Grip Bench Press

The close-grip bench press is a compound movement that emphasizes the triceps while still engaging the chest and shoulders.

How to Perform:

• Lie flat on a bench and hold the barbell with a grip about shoulder-width apart.
• Lower the bar slowly to your chest, keeping your elbows close to your body.
• Press the bar back up by extending your arms, focusing on squeezing your triceps at the top.

Tips:

• Use a moderate weight to avoid excessive strain on your wrists.
• Keep your elbows from flaring out to maximize triceps engagement.

2. Overhead Tricep Extension

This exercise is ideal for targeting the long head of the triceps, which gives the back of the arm a fuller look.

How to Perform: Triceps Exercises

• Stand or sit with a dumbbell held overhead with both hands.
• Lower the weight behind your head by bending your elbows.
• Extend your arms back up, squeezing your triceps at the top of the movement.

Tips:

• Keep your elbows close to your head throughout the movement.
• Start with a lighter weight to master form before increasing load.

3. Tricep Dips Exercises

Tricep dips are a bodyweight exercise that can be done on parallel bars, a bench, or even at home on a stable chair.

How to Perform:

• Place your hands on the edge of a bench or chair, with your legs extended forward.
• Lower your body by bending your elbows until they form a 90-degree angle.
• Push through your palms to extend your arms and return to the starting position.

Tips:

• Keep your back close to the bench or chair for maximum triceps engagement.
• Avoid locking your elbows at the top to prevent joint strain.

4. Skull Crushers (Lying Triceps Extension)

This classic tricep exercise primarily targets the long head and can be done with a barbell or dumbbells.

How to Perform:

• Lie on a flat bench with a barbell held above you.
• Lower the bar toward your forehead by bending your elbows.
• Extend your arms back up, focusing on squeezing the triceps at the top.

Tips: Triceps Exercises

• Use a controlled motion to protect your elbows.
• Avoid letting your elbows drift outward to maintain triceps isolation.

5. Rope Pushdown

Using a rope attachment on a cable machine allows for a full range of motion and excellent triceps engagement.

How to Perform:

• Stand facing a cable machine with the rope attachment.
• Grab the rope with both hands and push it down by extending your arms.
• At the bottom, spread the rope ends apart for an extra tricep squeeze, then return slowly.

Tips:

• Focus on keeping your elbows close to your sides.
• Avoid using your shoulders to press down; keep the movement isolated to your triceps.

6. Diamond Push-Ups Triceps Exercises

A variation of the classic push-up, diamond push-ups intensify triceps activation by placing the hands closer together.

How to Perform:

• Get into a push-up position, with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
• Lower your body until your chest nearly touches your hands, then push back up.

Tips:

• Keep your elbows tucked to maximize triceps engagement.
• If standard push-ups are too challenging, try them on your knees until you build strength.

7. Kickbacks Triceps Exercises

Tricep kickbacks isolate the triceps, making them ideal for sculpting and toning the back of the arm.

How to Perform:

• Hold a dumbbell in one hand and hinge forward, keeping your back straight.
• Bend your elbow at a 90-degree angle, then extend your arm straight behind you.
• Return to the starting position and repeat.

Tips:

• Avoid swinging the dumbbell; use a controlled motion.
• Focus on squeezing the triceps at the top for maximum contraction.

8. Bench Dip

Bench dips are an effective bodyweight exercise that you can do almost anywhere to target your triceps.

How to Perform:

• Sit on the edge of a bench with your hands next to your hips.
• Extend your legs out in front of you, then slide off the bench and lower your body by bending your elbows.
• Push yourself back up using your triceps.

Tips:

• Keep your torso upright and close to the bench.
• If you want to increase intensity, place weights on your lap or use parallel bars.

9. Cable Overhead Extension Triceps Exercises

This exercise, performed with a cable machine, targets the long head of the triceps effectively.

How to Perform:

• Attach a rope to the lower pulley of a cable machine and turn away from the machine.
• Hold the rope overhead with both hands, elbows pointed forward.
• Extend your arms to straighten them, then return to the starting position.

Tips:

• Keep a steady stance to maintain balance.
• Ensure controlled movement to prevent swinging and maintain tension on the triceps.

10. Decline Skull Crushers

This variation of the traditional skull crusher focuses on the triceps by increasing the range of motion.

How to Perform:

• Lie on a decline bench with a barbell.
• Lower the bar toward your forehead, then extend your arms to press it back up.

Tips:

• Use a comfortable weight to avoid elbow strain.
• Focus on form over heavy loads to avoid unnecessary strain on the joints.

Structuring Your Tricep Workout

For the best results, aim to include a combination of compound and isolation exercises. Beginners can start with 2-3 tricep exercises per workout, while advanced lifters may incorporate 4-5 different movements. Aim for 8-12 reps per exercise with 3-4 sets.

Sample Tricep Workout Routine

Beginner Tricep Routine

1. Close-Grip Bench Press: 3 sets of 8-10 reps
2. Tricep Dips: 3 sets of 8-10 reps
3. Rope Pushdowns: 3 sets of 10-12 reps

Advanced Tricep Routine

1. Overhead Extension: 4 sets of 8-10 reps
2. Skull Crushers: 4 sets of 8-10 reps
3. Diamond Push-Ups: 4 sets of 10-12 reps
4. Cable Overhead Extension: 4 sets of 10-12 reps

Tips for Tricep Exercises Growth

• Focus on Form: Quality over quantity is key in tricep exercises. Avoid swinging or using momentum.
• Increase Volume Gradually: Add sets and reps gradually to allow your triceps to adapt.
• Combine with Compound Exercises: Exercises like bench presses and shoulder presses also target the triceps, providing additional volume.
• Rest and Recover: Allow adequate rest for muscle recovery. Training triceps 2-3 times a week with a day of rest in between is optimal.

Developing strong, well-defined triceps takes commitment and consistency. By incorporating these exercises into your routine, you’ll be on your way to building powerful arms that are as functional as they are impressive. Whether you’re a beginner or an advanced lifter, a well-rounded approach to tricep training will help you achieve noticeable strength and definition.