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The 10 Most Effective Triceps Exercises

Exercise	Description
Close-Grip Bench Press	A compound exercise targeting the triceps, performed with a narrower grip than traditional bench press.
Tricep Dips	Bodyweight exercise targeting the triceps, requiring a dip bar or parallel bars.
Skull Crushers	Isolation exercise done with dumbbells or a barbell, where you lower the weight towards your forehead.
Cable Tricep Pushdown	Using a cable machine with a rope or bar attachment, this exercise targets the triceps with constant tension.
Overhead Tricep Extension	Performed with a dumbbell or cable, extending the arms overhead to target the triceps.
Diamond Push-Ups	A variation of push-ups where the hands are close together, emphasizing the triceps.
Tricep Kickbacks	Isolation exercise targeting the triceps, performed with dumbbells or cables while keeping the arms straight.
Single-Arm Overhead Dumbbell Extension	Isolation exercise performed with a dumbbell, extending the arm overhead to target the triceps.
Rope Tricep Pushdown	Similar to cable tricep pushdown but using a rope attachment for a different grip and range of motion.
Bodyweight Tricep Extensions	A bodyweight exercise targeting the triceps, done by extending the arms behind the body.

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The triceps, located on the back of the upper arm, play a crucial role in various pushing movements, including pushing objects away from the body and extending the arms. Strengthening the triceps not only enhances arm aesthetics but also improves functional strength and performance in activities like lifting, pushing, and throwing.

Close-Grip Bench Press

The close-grip bench press is a compound exercise that primarily targets the triceps while also engaging the chest and shoulders. To perform this exercise, lie on a flat bench and grip the barbell with your hands placed shoulder-width apart or slightly narrower. Lower the barbell towards your chest, keeping your elbows close to your body, then press it back up to the starting position, fully extending your arms.

How To Build Your Own Workout Routine 

Tricep Dips

Tricep dips are an effective bodyweight exercise that targets the triceps, chest, and shoulders. To perform dips, position yourself between two parallel bars or on a dip machine, supporting your body weight with your arms fully extended and feet off the ground. Lower your body by bending your elbows until your upper arms are parallel to the ground, then push yourself back up to the starting position.

Common Mistake: Allowing the elbows to flare out excessively, which shifts the focus away from the triceps and increases the risk of shoulder strain.

Skull Crushers

Skull crushers, also known as lying triceps extensions, isolate the triceps by extending the arms overhead while lying on a bench. Hold a dumbbell or barbell with an overhand grip, arms extended towards the ceiling. Lower the weight towards your forehead by bending your elbows, then extend your arms back to the starting position, focusing on the contraction in the triceps.

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Tip: Use a spotter or lighter weights until you master the proper form to avoid injury.

Cable Tricep Pushdown

The cable tricep pushdown is a popular isolation exercise that targets the triceps using a cable machine. Attach a straight or angled bar to the high pulley of the cable machine, grasp the bar with an overhand grip, and position your elbows at your sides. Push the bar down until your arms are fully extended, then return to the starting position with control.

How To Build Your Own Workout Routine 

How to Incorporate These Exercises into Your Workout Routine

To maximize the benefits of these triceps exercises, incorporate them into your upper body or arm workouts. Aim for 2-3 sets of 8-12 repetitions for each exercise, focusing on proper form and control. You can perform these exercises as a circuit or include them in your regular strength training routine.

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