Best Tricep Exercises: Build Bigger, Stronger Arms

Want bigger arms? Focus on triceps. They make up about two-thirds of your upper arm mass. Strong triceps also improve your bench press, overhead press, and any pushing movement. Here's how to build them.

Understanding Tricep Anatomy

The triceps has three heads (hence "tri"):

Long Head: The largest head, runs along the back of your arm. Only head that crosses the shoulder joint. Lateral Head: Outside of the arm, creates the "horseshoe" shape. Medial Head: Deep, underneath the other heads. Assists all tricep movements.

Complete tricep training requires exercises that emphasize each head.

The Best Tricep Exercises

Close-Grip Bench Press

The heavy compound tricep builder.

How to perform:

• Grip barbell shoulder-width or slightly narrower
• Lower bar to lower chest
• Keep elbows closer to body than regular bench
• Press up, focusing on tricep contraction

Sets/Reps: 4 x 6-10

Why it's #1: Allows heavy loading, builds overall tricep mass and pressing strength.

Dips

Compound bodyweight mass builder.

How to perform:

• Grip parallel bars
• Keep torso more upright (lean = more chest)
• Lower until upper arms parallel to ground
• Press up without full lockout

Sets/Reps: 3-4 x 8-12

Why it's great: Heavy compound movement, excellent for overall tricep development.

Progression: Bodyweight → Weighted → Heavy weighted

Tricep Pushdown

Cable staple for lateral head.

How to perform:

• High cable with straight bar or rope
• Elbows pinned at sides
• Push down until arms straight
• Squeeze at bottom, control return

Sets/Reps: 3-4 x 10-15

Why it's great: Easy to feel triceps working, constant tension.

Variations:

• Straight bar (more lateral head)
• Rope (can spread at bottom for peak contraction)
• V-bar (comfortable grip)
• Single-arm (fix imbalances)

Overhead Tricep Extension

Long head emphasis.

How to perform:

• Hold dumbbell or cable behind head
• Upper arms stay vertical
• Extend arms overhead
• Lower with control

Sets/Reps: 3 x 10-12

Why it's great: The long head crosses the shoulder—overhead position stretches it fully.

Variations:

• Dumbbell (one or two hands)
• Cable
• EZ bar (skull crusher to overhead)

Skull Crusher (Lying Tricep Extension)

Classic tricep mass builder.

How to perform:

• Lie on bench with EZ bar or dumbbells
• Arms extended over chest
• Lower weight toward forehead (hence "skull crusher")
• Extend back up

Sets/Reps: 3-4 x 8-12

Why it's great: Excellent stretch and contraction, allows moderate to heavy loading.

Tip: Let the bar go slightly behind your head at the bottom for more long head stretch.

Diamond Push-Up

Bodyweight tricep killer.

How to perform:

• Hands together under chest (thumbs and index fingers touching)
• Keep elbows close to body
• Lower chest to hands
• Press up

Sets/Reps: 3 x max

Why it's great: No equipment needed, excellent tricep activation.

Tricep Kickback

Isolation for peak contraction.

How to perform:

• Bent over, upper arm parallel to ground
• Extend arm straight back
• Squeeze hard at full extension
• Don't swing—control the movement

Sets/Reps: 3 x 12-15

Key point: Light weight, focus on squeeze. This is a finisher, not a mass builder.

JM Press

Hybrid close-grip bench/skull crusher.

How to perform:

• Start like close-grip bench
• Lower bar toward chin/upper chest (not mid-chest)
• Elbows track toward your sides, not flaring
• Press back up

Sets/Reps: 3 x 8-10

Why it's great: Powerlifting accessory that hammers triceps with heavy weight.

Cable Overhead Extension

Constant tension for long head.

How to perform:

• Low cable with rope
• Face away from machine
• Start with hands behind head
• Extend arms overhead

Sets/Reps: 3 x 12-15

Why it's great: Cable maintains tension through full range, excellent long head stretch.

Bench Dip

Beginner-friendly bodyweight option.

How to perform:

• Hands on bench behind you
• Feet on floor (easier) or elevated bench (harder)
• Lower until upper arms parallel to ground
• Press up

Sets/Reps: 3 x 12-20

Caution: Can stress shoulders. If pain, switch to other exercises.

Targeting Different Tricep Heads

Long Head (Back of Arm)

Stretched when arms overhead:

• Overhead extensions (all variations)
• Skull crushers (arms slightly back)
• Incline overhead extension

Lateral Head (Outer Arm/Horseshoe)

• Pushdowns with straight bar
• Close-grip bench press
• Dips
• Kickbacks

Medial Head (Deep)

Assists all movements. Worked by:

• Reverse grip pushdowns
• Close-grip bench
• Any tricep exercise hits it

Complete Tricep Workout Templates

Beginner Tricep Workout

1. Close-Grip Bench Press: 3 x 10
2. Tricep Pushdown: 3 x 12
3. Overhead Dumbbell Extension: 2 x 12

Intermediate Tricep Workout

1. Close-Grip Bench Press: 4 x 8
2. Dips: 3 x 10
3. Skull Crusher: 3 x 10
4. Rope Pushdown: 3 x 12
5. Overhead Cable Extension: 2 x 15

Advanced Tricep Workout

1. Weighted Dips: 4 x 8
2. Close-Grip Bench Press: 4 x 6
3. Skull Crusher: 3 x 10
4. Overhead EZ Bar Extension: 3 x 10
5. Rope Pushdown: 3 x 12 (drop set final set)
6. Single-Arm Pushdown: 2 x 15 each

Quick Tricep Finisher (After Chest/Push Day)

• Rope Pushdown: 2 x 15
• Overhead Extension: 2 x 12

Tricep Pump Workout (High Volume)

1. Pushdown: 4 x 15
2. Overhead Cable Extension: 4 x 12
3. Diamond Push-Up: 3 x max
4. Kickback: 3 x 15

Programming Tips for Triceps

Frequency: 2-3x per week (direct + indirect from pressing) Volume: 10-16 direct sets per week (triceps recover well) Rep Range: Mix heavy (6-10) and moderate (10-15)

Note: Every pressing movement (bench, overhead press, dips) trains triceps. Count this toward total volume.

Sample Week:

• Monday (Push): Close-grip bench, dips
• Wednesday (Arms): Pushdowns, skull crushers, overhead extensions
• Friday (Push): Incline press, pushdowns as finisher

Common Tricep Training Mistakes

Mistake 1: Only Doing Pushdowns Pushdowns are great but don't stretch the long head. Include overhead work.

Mistake 2: Flaring Elbows Elbows drifting out shifts work to shoulders. Keep elbows tracked properly.

Mistake 3: Using Momentum Swinging weight means triceps aren't working. Control the movement.

Mistake 4: Ignoring Heavy Compound Work Close-grip bench and weighted dips build more mass than isolation alone.

Mistake 5: Partial Reps Full extension is where triceps contract hardest. Lock out your reps (on isolation exercises).

Mistake 6: Neglecting the Long Head The long head is the biggest. Train it with overhead movements.

Tricep Training for Pressing Strength

If your goal is a bigger bench press:

1. Close-Grip Bench Press - Primary exercise
2. JM Press - Lockout strength
3. Board Press - Partial range strength
4. Dips - Tricep mass and pressing power
5. Pushdowns - Volume and recovery work

Train triceps 2-3x per week with a mix of these exercises.

How to Feel Your Triceps Working

1. Squeeze at lockout: Hold the contracted position for 1-2 seconds 2. Control the negative: 3 seconds lowering 3. Keep elbows stationary: Moving elbows shifts work to other muscles 4. Use cables: Constant tension makes triceps easier to feel 5. Pre-exhaust: Do isolation before compound to feel triceps during pressing

Tricep Size vs. Bicep Size

Your triceps should be larger than your biceps—they're 2/3 of your arm. If your biceps overpower your triceps visually, you need more tricep work.

For balanced arms:

• Train triceps with equal or greater volume than biceps
• Include heavy compound tricep work (dips, close-grip bench)
• Don't neglect the long head

Summary: The Must-Do Tricep Exercises

If you only do 5 tricep exercises, make them:

1. Close-Grip Bench Press - Heavy compound mass
2. Dips - Bodyweight/weighted mass builder
3. Skull Crusher - Classic tricep builder
4. Overhead Extension - Long head development
5. Pushdown - Isolation and pump

Train these consistently with progressive overload, and your triceps will grow. Remember: Triceps are 2/3 of your arm. Want big arms? Prioritize triceps.