10 Best Tricep Exercises

Why focus on your triceps

When you talk about arm strength and size, you often hear about biceps. Yet the triceps form up to two-thirds of your upper arm mass. Focusing on the “best tricep exercises” isn’t just about aesthetic appeal. It directly impacts pressing power for bench presses, push-ups, and even everyday tasks like carrying groceries or moving furniture. According to research, your triceps are key in pushing and stabilizing motions, from overhead reaches to simple actions like clicking a mouse (Burnlab source).

Below, you will find ten tricep exercises that target all three heads of the triceps: the long head, lateral head, and medial head. Each exercise includes pointers on why it works, how to do it properly, and how to modify it for your fitness level. Whether you prefer bodyweight-only training, dumbbells at home, or classic machines at the gym, these exercises help you build stronger, more defined arms.

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1. Tricep dips

If you want a supreme bodyweight exercise that hits every head of your triceps, tricep dips are a must. In fact, several fitness experts call them the “king of bodyweight tricep exercises” because dips recruit so much of your arm to lift and lower your body (Men’s Health UK source). By shifting your torso upright and keeping your elbows tucked, you emphasize the triceps and minimize chest involvement.

How to do it

1. Find a sturdy chair, bench, or parallel bars.
2. Sit at the edge and place your hands just outside your hips with fingers facing forward.
3. Extend your legs straight or keep them slightly bent for less intensity.
4. Move your hips off the edge, lower your body by bending your elbows, and then press back up.
5. Keep your chin lifted and shoulders away from your ears.

Beginner tips

• If standard dips feel difficult, perform bent-knee versions or reduce the range of motion so your shoulders stay safe (Verywell Fit source).
• Keep your elbows soft at the top to maintain tricep engagement and protect your joints.

Why it’s effective

Tricep dips target the long head especially well when you lower your body to a comfortable depth. They also challenge your medial and lateral heads to stabilize, making them a comprehensive strength and mass-builder. Since you can do them almost anywhere, it’s easy to add dips into your routine for regular tricep activation.

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2. Close-grip bench press

Your triceps are major players in all pushing movements. The close-grip bench press tightens your hand position to shift emphasis from the chest to your triceps. A study by Muscle & Strength identified this press as one of the best triceps moves that simultaneously recruits the long, medial, and lateral heads (Muscle & Strength source).

How to do it

1. Lie on a flat bench with your feet planted.
2. Grab the bar with your hands slightly narrower than shoulder-width apart.
3. Unrack the bar, lower it slowly to your lower chest, and then press up.
4. Keep your elbows close to your torso throughout the movement.

Form keys

• Avoid going overly narrow with your grip to reduce wrist strain.
• Move through a controlled tempo, focusing on squeezing your triceps.

Why it’s effective

You will feel a powerful burn in your arms with a close-grip bench press. Combining it with dips or other pressing exercises can ramp up hypertrophy by hitting the same muscle from different angles. Plus, you will likely see improvements in your regular bench press once your triceps get stronger.

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3. Diamond push-ups

Diamond push-ups, also known as triangle or close-grip push-ups, are a bodyweight move that places your hands in a narrower position. By forming a diamond shape with your index fingers and thumbs under your chest, you shift the workload to your triceps, especially the lateral head (Pullup & Dip source).

How to do it

1. Set up in a high plank with hands directly under your chest, fingers forming a diamond.
2. Engage your core to keep your body in a straight line from head to heels.
3. Lower your chest toward the floor by bending your elbows.
4. Press through your palms to return to the top, keeping elbows tucked.

Variations

• Do the move from your knees if you find it challenging.
• Place your hands on an elevated surface (like a bench) to reduce intensity.

Why it’s effective

Since diamond push-ups recruit mostly your triceps and only secondarily your chest, you will quickly feel the fatigue in your arms. They also engage your core to maintain good plank form, turning the exercise into a total upper-body move.

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4. Overhead tricep extensions

When you want to really isolate the long head of your triceps (the largest head), overhead extensions rank among the best tricep exercises (Gymshark source). Performing this motion with dumbbells or a cable machine stretches the triceps at the top position, prompting bigger muscle growth through a full range of motion.

How to do it

1. Choose either one dumbbell (holding it by the ends) or two lighter dumbbells.
2. Stand or sit upright and extend your arms overhead, elbows close to your ears.
3. Slowly lower the weight behind your head, making sure your elbows stay forward.
4. Raise the weight back up steadily, focusing on contracting your triceps.

Form pointers

• Keep your upper arms as still as possible to minimize swinging.
• Avoid arching your back. Engage your core for stability.

Why it’s effective

Overhead tricep extensions maximize the stretch on the long head. When your arms are overhead, your triceps have to do more work to lock out. This is particularly helpful if you want to add visible thickness along the back of your upper arms.

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5. EZ bar skullcrushers

Skullcrushers have built a reputation for effectively hitting the long and lateral heads of the triceps. Using an EZ bar can reduce wrist strain while providing a stable pathway for your elbows. Muscle & Strength places skullcrushers high on the list for robust tricep recruitment (Muscle & Strength source).

How to do it

1. Lie on a flat bench with your knees bent and feet on the floor.
2. Hold the EZ bar with an overhand grip, hands about shoulder-width.
3. Extend your arms straight above your chest.
4. Bend your elbows to lower the bar toward your forehead or just behind it.
5. Press the bar back up to the starting position.

Safety tips

• Keep your elbows in, not flaring out wide.
• Move the bar in a controlled manner. Rapid motions can strain your elbows or shoulders.

Why it’s effective

This isolation exercise shines because it targets your triceps dramatically while sparing your chest. You also build stronger tendon resilience around the elbow, beneficial for compound lifts like bench presses or overhead presses.

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6. Tricep pushdowns (cable or machine)

Tricep pushdowns are a gym staple for a reason. Whether you use a rope or straight bar attachment, the pushdown is one of the most straightforward ways to isolate and strengthen your lateral and medial heads (Gymshark source). By keeping your elbows tight to your sides and avoiding upper-body swinging, you ensure your triceps do most of the work.

How to do it

1. Stand facing the cable or tricep press machine with feet shoulder-width apart.
2. Grip the rope or bar and tuck your elbows close to your ribs.
3. Start with your elbows flexed at 90 degrees.
4. Push down by straightening your arms until they are fully extended.
5. Slowly return to the start position under control.

Pro tips

• Use a rope attachment to allow a final “flick” at the bottom, further engaging the triceps.
• Keep your wrists neutral (avoid excessive bending) to reduce joint stress.

Why it’s effective

Pushdowns help you zero in on the often overlooked medial head. Because it’s a single-joint movement, you can focus on perfect form and progressive overload — crucial for growth. Beginners may love the clarity of motion, while advanced lifters can use heavier loads or drop sets to challenge the arms.

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7. Dumbbell kickbacks

Don’t underestimate the simplicity of a good dumbbell kickback. By leaning forward at your hips and lifting each dumbbell behind you, you create strong isolation on the triceps. REP Fitness notes that dumbbell exercises improve range of motion and can correct side-to-side muscle imbalances (REP Fitness source).

How to do it

1. Grab a pair of light-to-moderate dumbbells.
2. Hinge forward at the waist with knees slightly bent, back neutral.
3. Keep your upper arms locked against your ribs.
4. Straighten your elbows behind you, bringing the dumbbells to hip level.
5. Return to the start with a slow, controlled motion.

Technique cues

• Avoid swinging your arms or arching your back.
• Keep your elbows high and stable throughout the movement.

Why it’s effective

Kickbacks emphasize the final contraction portion of the triceps, helping refine shape and quality. They’re simple, equipment-friendly, and easy to add to supersets. The unilateral nature allows you to pinpoint any strength gaps from one arm to the other.

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8. Close-grip (diamond) dumbbell push-up

Sometimes you want the convenience of a push-up but with a slight tweak to target your triceps even more. The close-grip dumbbell push-up, also called a “close grip dumbbell floor press-up,” merges elements of pressing and bodyweight training. Men’s Health UK lists this movement among the top dumbbell-based tricep moves for size and strength (Men’s Health UK source).

How to do it

1. Place two dumbbells about shoulder-width apart on the floor.
2. Assume a high plank, with your palms on the handles.
3. Keep your elbows tucked as you lower your chest between the dumbbells.
4. Press back up through your triceps, avoiding excessive flare of the elbows.

Adjusting difficulty

• Lower your knees to the ground if you need less challenge.
• Move the dumbbells closer to narrow the emphasis on the triceps even further.

Why it’s effective

By gripping the dumbbells, you keep your wrists in a neutral position, which can reduce wrist strain. You also create a stable platform that demands your arms remain locked in. This narrower push-up angles the tension heavily onto your triceps.

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9. Skull crusher variations (dumbbell or single-arm)

If a straight bar or EZ bar is not available, dumbbell skull crushers or single-arm variations are outstanding alternatives. You will work each arm independently, correcting muscle imbalances. Rep Fitness confirms that targeting each triceps head from different angles is key to building mass (REP Fitness source).

How to do it

1. Lie flat on a bench or even the floor.
2. Hold one dumbbell in each hand with palms facing each other.
3. Extend arms straight above your chest.
4. Bend the elbows to lower the dumbbells toward either side of your forehead.
5. Straighten your arms to the start position.

Single-arm approach

• Use one dumbbell, focusing on perfect form for each arm.
• Keep the elbow of the working arm steady with no wobble.

Why it’s effective

Dumbbell skull crushers allow greater range of motion than a bar might. The single-arm variation helps you strengthen each tricep without compensations. Once you grow comfortable, you can integrate these into superset combos (for instance pairing them with diamond push-ups) to exhaust your triceps fully.

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10. Weighted or bodyweight tricep dips

You already saw standard tricep dips as the “king” of bodyweight moves, and weighted dips add a new challenge once you’re ready to progress. According to Muscle & Strength, weighted dips rank among the best tricep exercises for activating all three heads (Muscle & Strength source). Experiment with a dip belt, or simply hold a dumbbell between your legs to increase difficulty.

How to do it

1. Position yourself on parallel bars or between two stable surfaces.
2. Grip the bars and lock your arms at the top.
3. Bend your knees or keep your legs straight.
4. Lower your body by bending your elbows, aiming for about a 90-degree angle.
5. Press up, returning to full arm extension.

Safety pointers

• Keep your torso upright to emphasize the triceps.
• Avoid dropping too low to protect your shoulders.

Why it’s effective

Adding weight enhances your upper arm thickness and strength potential. Weighted dips also challenge your core and shoulder stabilizers further. By gradually adapting to more resistance, you push your triceps through progressive overload for real gains in size.

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Tips to maximize your tricep training

Train 2-3 times weekly

Experts recommend hitting triceps multiple times per week for optimal growth (Gymshark source). This frequency ensures consistent stimulus without excessive fatigue. Spread out your sessions by at least 48 hours to promote recovery.

Perform 8-15 reps when building muscle

Aim for hypertrophy-friendly rep ranges, typically 8-12 or 12-15 reps, depending on your program. This range creates enough time under tension to stimulate muscle breakdown followed by growth (REP Fitness source).

Incorporate both compound and isolation exercises

Balance your routine with compound lifts like close-grip bench presses and bodyweight dips, along with isolation moves such as skullcrushers or kickbacks. Combining multi-joint and single-joint exercises taps into maximum muscle activation and strengthens support muscles.

Use progressive overload

Steadily increase weight, reps, or time under tension to keep your triceps working. Add weight to dips, use heavier dumbbells for skullcrushers, or pause longer at the bottom of pushdowns to boost intensity. Progressive overload forces your body to adapt and grow.

Maintain proper form

Don’t sacrifice technique to lift more weight. Focus on:

• Elbows tucked.
• Control through the full range of motion.
• Avoiding shoulder shrug or arching your lower back.

Quality movement ensures you target the triceps fully and minimize injury risk.

Warm up and stretch

A dynamic warm-up that includes shoulder circles or light overhead extensions gets blood flowing. Post-workout, a simple tricep stretch (bending one arm behind your head while gently pulling the elbow inward) encourages flexibility and recovery (Planet Fitness source).

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Practical ways to combine exercises

You don’t have to do all ten exercises in one workout. Instead, pick two or three moves per session and rotate them across the week. Below are a few sample routines to help you organize your tricep-focused training.

Routine	Exercise 1	Exercise 2	Exercise 3	Sets x Reps
A	Close-Grip Bench	Skullcrushers (EZ Bar)	Tricep Pushdowns (Rope)	3-4 sets of 8-12 reps
B	Overhead Extension	Weighted Tricep Dips	Dumbbell Kickbacks	3 sets of 10-15 reps
C	Diamond Push-Ups	Tricep Bench Dips (Bodyweight)	Single-Arm Dumbbell Skullcrusher	3 sets of 8-12 reps each

Feel free to swap in other exercises from the list depending on your preferences and equipment. Consistency and progressive overload matter far more than the specific order of your routine.

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Common pitfalls to avoid

1. Overemphasizing weight over form
   If you chase bigger numbers before you establish proper elbow positioning or control, you risk tendon strain or shoulder issues. Prioritize technique first, then add weight gradually.
2. Neglecting warm-ups
   Cold muscles are more prone to injury. Even two to three minutes of dynamic arm circles, band pull-aparts, or light pushdowns can significantly decrease strain.
3. Flaring elbows
   Letting your elbows drift out can shift tension away from your triceps and put more stress on your shoulders. Keep them tucked, especially on dips and bench presses.
4. Skipping the lockout
   Finishing each rep with a complete extension at the elbow is what fully activates the triceps. If you stop halfway, you’re reducing potential strength and size gains.
5. Not balancing volume
   Adding countless tricep sets every workout might inflate your arms short-term, but overtraining can lead to injury. Aim for 12-28 total sets per week per muscle group, spread across sessions (Gymshark source).

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Bringing it all together

Pursuing the best tricep exercises isn’t just about bigger arms. Stronger triceps enhance your performance in practically every pushing and throwing motion, from athletic activities to everyday tasks. By combining bodyweight moves like dips and diamond push-ups with classic isolates like overhead extensions and skullcrushers, you will stimulate all three heads of the triceps for balanced development.

Remember to emphasize proper technique, progressive overload, and adequate recovery. Try different grips, attachments, or variations (like weighted dips if you’re advanced or bent-knee dips if you’re new) to keep your workouts fresh and challenging. Track your progress, whether by weight increases, easier bodyweight reps, or improved muscle definition.

Above all, consistency is what brings real change. Start small by performing two exercises for triceps twice a week. Keep your elbows tucked, posture solid, and aim for gradual improvement in weight or reps. Over time, these “best tricep exercises” will reward you with stronger arms, better push power, and an overall boost in your upper-body fitness. Enjoy the gains and make each workout count!