The 11 Best Tricep Exercises For Improved Strength & Size
Fitness
— Updated on 31 October 2024

The 11 Best Tricep Exercises For Improved Strength & Size

Fitness
— Updated on 31 October 2024
Medically Reviewed by: Jono Castano  | 
Nick Kenyon
WORDS BY
Nick Kenyon

There’s no point in building massive quads if your hamstrings remain weak, and you can’t have big biceps if you don’t put any time into your triceps. The triceps form 60% of the muscle mass in your upper arm muscles (1), making it critical to know some of the best tricep exercises for men if you’re interested in balanced muscle and fitness growth.

When you’re in the gym next, there are a few things you need to remember to make sure you have as productive a workout as possible. Firstly, remember to take the time to warm up properly before lifting anything really heavy. There’s nothing worse than getting an injury by lifting a weight you should be comfortable with, just because you didn’t warm up thoroughly enough.

RELATED: The 9 Best Gyms In Sydney To Tighten Your Sloppy Rig

Second, if you’re still learning the perfect technique for any of these exercises, make sure you start using guided weights machines before moving on to free weights. Finally, no matter if you’re looking to build muscle mass or definition, don’t be afraid to keep going until failure. If you’ve taken the time and effort to get to the gym, you might as well work hard.

Now that we’ve got our bases covered, let’s take a look at a few of the best tricep exercises that will help build a seriously impressive set of upper arms.

Here are the best tricep exercises for men.

Editor’s Note: The fitness content on Boss Hunting is informative in nature, but it should not be taken as medical or professional fitness advice. When starting a new training regimen and/or diet, consulting with a trusted medical professional or trainer is always a good idea.

RELATED: 10 Best Shoulder Exercises For Men

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What Are The Different Tricep Muscles?

best tricep exercises
Image credit: yoganatomy.com

The triceps are the three muscles — long head, medial head, and lateral head — at the back of the upper arm (2). Each of these muscles works together to allow for the extension of the elbow and straightening of the arm, working in tandem with the bicep at the front of your upper arm. Because of how significant the tricep muscle group is to the strength of your arms overall, tricep exercises deserve ample attention when you’re in the gym. Stronger triceps will actually build the strength of your entire arms.

Doing the right tricep exercises can be extremely rewarding, not just for building a serious upper body, but also for the overall improvements to your strength that you’ll see. All you need to do is remember the fundamentals of warming up properly, following the correct technique and making sure you’re working hard. Plus, if done as a part of a considered workout program for your entire body, will nicely complement the rest of your weekly routine.

If you want to get bigger and more powerful arms then take note of the best tricep exercises.

Why It’s Important To Train Your Triceps

As mentioned, the three muscles that make up “the triceps” actually account for over 60% of the overall mass of your upper arms. While some folks think the key to getting big arms is hitting the biceps hard, you’ll actually develop greater overall mass if you focus on the triceps.

In addition to the added size that a well-defined set of triceps brings to a physique, training triceps is also important for the overall strength of your arms. Triceps are responsible for straightening your arms and work in tandem with many other muscles in your body while performing common exercises such as push-ups, dips, and bench press. Essentially, almost any “pushing” movement will involve the triceps.

How To Get Bigger Triceps

When it comes to working out the triceps, the range of motion you employ is often more important than the amount of weight you’re moving.

The greater the range of motion, the greater the level of activation in both the long head and the medial head of the triceps, so feeling a stretch while you’re performing a triceps exercise is key. The long head is the largest triceps muscle, while the medial head of the triceps helps to add width to your arms, making them important to focus on.

The 11 Best Tricep Exercises To Try For Improved Strength & Size

The following tricep workout routines will run you through some of the best techniques available when it comes to building better, stronger, and more efficient triceps. Whether you’re lying flat on the floor with your feet flat for a dumbbell floor press or using a resistance band with perfect elbow extension, you need to make your triceps workout for you in the most effective way possible.

Always keep in mind proper form. Don’t miss out on gains just because you can’t be bothered ensuring you’ve got the correct technique.

1. Close Grip Bench Press

best tricep exercises
  • Difficulty: Beginner
  • Target muscles: Triceps, pecs, traps
  • Equipment needed: None
  • Sets: 3-4
  • Reps: 6-8
  • Rest: 60 seconds

Benefits: Performing Close Grip Bench Presses will work your triceps, chest muscles, and shoulder muscles, including the rotator cuff. We recommend that you use a spotter machine for safety and follow these steps:

  1. Before you lie on the bench in your start position, fix the barbell at a comfortable position on the rack, where you can comfortably pick and return it while lying.
  2. Lie on a bench with your knees slightly bent below you, hold the barbell with both hands and extend your arms with your index fingers on the rough part of the bar.
  3. Ensure your hands are at least shoulder-width apart and your body straight.
  4. Slightly curve your back to create a small space between the bench and your lower back.
  5. Lift the bar from the rack with an overhand grip and hold it with your arms completely straight above your sternum, while holding your arms tightly to your body.
  6. Inhale and slowly lower the bar until it lightly touches your chest.
  7. Exhale and push the bar from your chest using your tricep muscles.
  8. Repeat the procedure in 3 to 4 sets of 6 to 8 repetitions, with 60 seconds rest between each set.

2. Tricep Dips

best tricep exercises
  • Difficulty: Intermediate
  • Target muscles: Triceps, pecs, traps
  • Equipment needed: Dip bar
  • Sets: 2-3
  • Reps: 8-10
  • Rest: 60 seconds

Benefits: These specific kinds of dips are a workout that allows you to work your triceps using your entire weight, but it’s critical to warm up thoroughly beforehand (3). All you need are parallel bars, through which you’ll be suspending your body. It’s a great workout if you’re looking to build some upper mass into your triceps, especially around the lateral head.

  1. With your hands holding onto the parallel bars, suspend your trunk between the parallel bars and perpendicular to the floor.
  2. Cross your ankles and fold your knees while still on the bars. The idea is to create some space beneath you to lower yourself for the exercise.
  3. Now you’re in the starting position, slowly lower your torso until the shoulder joints go below or are parallel to your elbows.
  4. Wait for two seconds, then push the torso back to your original position (when the elbows are almost locked). Just make sure you keep that torso perpendicular to the bar.
  5. Repeat the whole process 8 to 10 times in 2 or 3 sets. Remember to take 60 seconds to rest between the sets.

3. Cable Rope Tricep Pushdown

  • Difficulty: Beginner
  • Target muscles: Triceps
  • Equipment needed: Cable machine
  • Sets: 3-4
  • Reps: 8-10
  • Rest: 60 seconds

Benefits: The Cable Rope Tricep Pushdown is an excellent way of working your triceps, especially if you don’t want to do exercises that require heavier weights. Instead of free weights or your own weight, this exercise uses a cable machine to control the movement and allows your elbow joints to be more stable. Before trying this exercise, it’s important to remember your feet should be hip-width apart, your elbows bent at 90 degrees, and the back should remain straight.

  1. Affix a rope to the highest pulley of the cable machine.
  2. Choose the weight that you can comfortably lift on the cable stack.
  3. Adjust the rope so that it hangs at a level or slightly above your chest.
  4. Now that you’re in the starting position, with an overhand grip, hold the cord with your trunk facing the machine.
  5. With the upper arms tucked to your sides, push the bar down until the elbows are almost locked (without making your arms fully extended).
  6. Wait for two seconds before returning to the original position.
  7. Perform the exercise in three sets of 10 reps each; with 60 seconds of rest in between.

4. Lying Dumbbell Triceps Extension

  • Difficulty: Beginner
  • Target muscles: Triceps
  • Equipment needed: Dumbbells
  • Sets: 2-3
  • Reps: 10-12
  • Rest: 60 seconds

Benefits: Also known as the skull crusher, the Lying Triceps Extension is another way of enhancing your triceps’ endurance, strength, and even appearance. Like tricep bench dips, the lying triceps extensions are fit for individuals who have experience doing other tricep workout routines. As the nickname “skull crusher” suggests, it can be dangerous when done incorrectly. Never try this lying triceps extension exercise with a weight you aren’t sure you can lift, as you can drop the weight on your own head.

  1. With barbells on your thighs, sit on the edge of a bench.
  2. Hold the barbells with your palms facing down while keeping your hands shoulder-width apart.
  3. Lift the bar to your chest and then lie down on your back for the starting position. Lift the bar off your chest so that it is perpendicularly above your sternum.
  4. Now, with your elbows tucked close to your sides, lower the load slowly until it’s an inch away from your forehead.
  5. Pause for a few seconds, and then push the bar back to its original position.
  6. Remember not to lock the elbow as this will let the tension off the triceps.
  7. Repeat the whole process 10 to 12 times within 2 to 3 sets in a day and 60 seconds rest between sets.

A slightly less dangerous version of the lying tricep extension is the overhead triceps extension, where you sit on a bench rather than lying down.

5. Sitting Dumbbell Overhead Extension

best tricep exercises
  • Difficulty: Beginner
  • Target muscles: Triceps, traps
  • Equipment needed: Dumbbell
  • Sets: 3-4
  • Reps: 8-10
  • Rest: 60 seconds

Benefits: The seated dumbbell tricep extension is a variation of the dumbbell tricep extension and is one of the best tricep exercises to target the long head of the tricep muscle group. Not only do they give you the overall appearance of a larger tricep, but are great for improving strength in pushing motions.

  1. Select the desired weight from the rack and sit at the end of a gym bench.
  2. Begin by sitting in an upright position with your hands around the dumbbell, before pressing it into position above your head.
  3. Maintain your grip and lower the dumbbell behind your head in a controlled motion, unlocking your elbows and bending them until your forearms are parallel with the floor.
  4. Return to the starting position by pushing the dumbbell back upward until your arms are straight again.
  5. Repeat for the desired number of repetitions.

6. Close Grip Parallette Tricep Push-Up

Image credit: burnthefatinnercircle.com
  • Difficulty: Intermediate
  • Target muscles: Triceps, pecs
  • Equipment needed: None
  • Sets: 3-4
  • Reps: 8-10
  • Rest: 60 seconds

Benefits: Like the typical push-ups, the Close Grip Parallette Tricep Push-Ups will let you work your triceps, shoulder, and chest muscles using your weight. If you haven’t used them before, parallettes are basically a pair of bars that are just off the ground, allowing you to complete a larger range of body weight-based workouts.

However, the elevation that your hands get by using the height of the parallette, gives this type of push-up an upper hand as far as properly working out your tricep heads. In other words, the idea behind the parallette height is to transfer all of your body weight to your arms; specifically, the triceps.

  1. Get down on all fours, with your hands holding the parallette shoulder-width apart.
  2. Keeping the core tight, the hips neutral, and the back straight, inhale, and start lowering your body by bending the elbows until the chest is an inch away from the parallette, much like you would when doing a pushup.
  3. Wait for two seconds, exhale and then extend your elbows to push your body to the starting position.
  4. Repeat the process 10 to 12 times in 3 to 4 sets. Remember to take at least 60 seconds to rest between the sets.

7. Single Arm Tricep Dumbbell Kickback

  • Difficulty: Beginner
  • Target muscles: Triceps, traps
  • Equipment needed: Dumbbells
  • Sets: 3-4
  • Reps: 10-12
  • Rest: 60 seconds

Benefits: Also known as the tricep kickback, the Dumbbell Kickback is one of the top-ranked tricep exercises by the American Council on Exercise (4). The exercise is more effective if you use standard-weight dumbbells, but if you’re doing a high number of repetitions, it’s definitely worth lowering your dumbbell weight.

  1. With a dumbbell in your right hand, kneel on a bench with your left foot and use your left arm to support your body.
  2. Your torso and upper arms should be parallel to the bench or the floor. Also, your right elbow should be at 90 degrees with the weights on its grip.
  3. Keep your left arm stationary and extend your right elbow to lift the dumbbell backwards. Lift the dumbbells until the elbow is fully straight.
  4. Wait for the count of two, then lower the dumbbells to the original position.
  5. Repeat the process 10 to 12 times with the right hand, then repeat the same for the left arm to complete a set.
  6. Perform the exercise in 3 to 4 sets with a 60-second break after every set.

8. Diamond Push-Up

Image credit: inspireusafoundation.org
  • Difficulty: Intermediate
  • Target muscles: Triceps, pecs
  • Equipment needed: None
  • Sets: 3-4
  • Reps: 10-12
  • Rest: 60 seconds

Benefits: Various studies have found diamond push-ups as one of the simplest and best tricep exercises for achieving muscle mass, strength, and endurance. It involves the application of almost the full body weight to the muscles of your upper arms, making this another one of the best tricep workouts there is. The diamond push-up is also one of the many variations on the standard push-up we mentioned earlier, which by itself is a great tricep exercise.

  1. Go down on all fours. Your hands should be less than shoulder-width apart. The back should remain straight, the hips above the knees.
  2. Connect your thumbs and index fingers to create a triangle or diamond shape between your hands (below the chest).
  3. Now, engaging your core, lower the body slowly by folding the elbows tight until each upper arm aligns with the ribcage.
  4. Wait for two seconds, breathe out and then return to the original position by extending the elbows.
  5. Repeat the moves 10 to 12 times for three sets, with 60 seconds of rest between sets.

9. Tate Press

  • Difficulty: Beginner
  • Target muscles: Triceps, pecs
  • Equipment needed: Dumbbells
  • Sets: 3-4
  • Reps: 8-10
  • Rest: 60 seconds

Benefits: Tate Press is your perfect exercise if you want to spark the growth of your triceps while giving a treat to the chest and the shoulder muscles. It is similar to the close grip bench press, although the dumbbell Tate press concentrates on the triceps more than any muscle.

  1. Sit on a flat bench while holding dumbbells in both hands.
  2. Lie on the bench with your back arched to create some curved space between your back and the bench.
  3. With a pronated grip, lift the dumbbells over your chest.
  4. Keep the sides of the dumbbells closely touching.
  5. Keep your legs grounded, waist-length apart to stabilize your core.
  6. Now, inhale and fold your elbow slowly to lower the weights until they are an inch away from your chest.
  7. Hold the weights in that position for almost 2 seconds, then extend the elbows to return the dumbbells to their original position.
  8. Repeat the process 8 to 10 times, in 3 to 4 sets with 60 seconds rest between sets.

The Tate Press is a non-negotiable part of any great routine, as it’s one of the best and most efficient triceps exercises around.

10. Standing Overhead Cable Triceps Extension + Straight Arm Cable Pull-Down

  • Difficulty: Beginner
  • Target muscles: Triceps
  • Equipment needed: Cable machine
  • Sets: 3-4
  • Reps: 10-12
  • Rest: 60 seconds

Benefits: The Standing Overhead Cable + the Arm Cable Pull-Down will not only work your triceps but also work the lats, posterior deltoids, and other major muscle groups. The standing overhead cable will also work your back if done in the right way.

Working With the Standing Overhead Cable

  1. Affix a rope to the cable station’s high pulley,
  2. Grip the handle of the machine and face away from the machine. Also, keep your hands aligned with your shoulders,
  3. Pull your arms forward in front of your head and then return to the starting position,
  4. Repeat the steps 10 to 12 times to complete a set. You can hit up to three sets in a day.

Working with the Straight Cable Pull Down

Move directly to the straight Cable Pull-Down after you are done with the steps above:

  1. Grab the handle from the top fully off the station,
  2. With your waist bent at 30 degrees, slowly pull the bar down until your arms are fully extended and your hands align with the thighs,
  3. Return to the original position and repeat 10 to 12 times for three sets with 60 seconds of rest between sets.

11. TRX Skull Crusher

  • Difficulty: Intermediate
  • Target muscles: Triceps, pecs, traps
  • Equipment needed: TRX straps, overhead bar
  • Sets: 3-5
  • Reps: 10-12
  • Rest: 60 seconds

Benefits: The TRX Skull Crusher exercise is a challenging body-weight-based triceps workout that is great for building muscle and strengthening your core. While a similar movement that uses a barbell or dumbbell might be better for specifically isolating your triceps muscle group, the benefit of the TRX Skull Crusher exercise is that it simultaneously works to improve your core stability, which is critical for overall strength.

  1. Suspend your TRX straps above your head.
  2. Stand with your feet shoulder-width apart and facing away from where your TRX straps are hanging, before holding the handles.
  3. Lean forward slightly till you feel the resistance of your body weight and then bend your elbows over your head while keeping your core stable.
  4. Reverse the movement by pushing into the handles to extend your elbows, till your arms are straight again.
  5. Squeeze your triceps once your elbows reach full extension.
  6. Repeat for the desired number of repetitions.

Citations

  1. Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length, Journal of Functional Morphology and Kinesiology – MDPI, 22 May 2018.
  2. Functions of the Triceps Brachii in Humans: A Review, Journal of Clinical Medical Research – National Library of Medicine, 18 February 2018.
  3. The Effects Of Different Kinds Of Warm-up Protocols Before Triceps Dips Exercise On Muscle Electrical Activation During The Training, International Anatolian Journal of Sports Sciences, 1 December 2016.
  4. ACE Study Identifies Best Triceps Exercises, American Council on Exercise (ACE), 10 March 2012.

The Boss Hunting Fitness Reviewer — Jono Castano, Certificate IV in Fitness, Precision Nutrition Level 1

Jono Castano is a Sydney-based celebrity personal trainer and certified nutrition coach who specialises in fitness, training, workouts and diet plans. He is the co-founder of the popular Acero fitness brand and fitness app and has become well-known for his extensive work with noted figures like Rebel Wilson, Jessica Mauboy, Lincoln Lewis, Joel Creasy, and The Veronicas.

Jono has built a large social media following with over 800,000 subscribers on Instagram. He has also been profiled by publications such as Men’s Health and has become one of the most recognisable fitness instructors in Australia.

  • Location:  Sydney, Australia
  • Credentials:  Certificate IV in Fitness, Precision Nutrition Level 1
  • Expertise:  Fitness, Training, Personal Training, Workouts, Diet Plan

Editor’s Note: The fitness content on Boss Hunting is informative in nature, but it should not be taken as medical or professional fitness advice. When starting a new training regimen and/or diet, consulting with a trusted medical professional or trainer is always a good idea.

Did you enjoy this article on the best shoulder exercises? Check out a few of Boss Hunting’s other workout guides below:

For more information to consider about diet, nutrition and, fitness equipment, check out below:

For some celebrity inspiration, check out our celebrity workout guides right here:

For the best places to improve your health and fitness, check out our recommendations here:

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Nick Kenyon
WORDS by
Nick Kenyon is the Editor of Boss Hunting, joining the team after working as the Deputy Editor of luxury watch magazine Time+Tide. He has a passion for watches, with other interests across style, sports and more. Get in touch at nick (at) luxity.com.au

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