The triceps are one of the most important muscles for building upper-body strength and achieving well-rounded arm development.
Not only do they make up about two-thirds of your upper arm, but they also play a key role in pressing movements.
Whether you’re looking to increase muscle size, strength, or definition, focusing on the triceps is essential.
Below, we outline the top 15 workouts for building thick and strong triceps.
Understanding the Anatomy of the Triceps
Before diving into the workouts, it’s helpful to understand the anatomy of the triceps. The triceps brachii muscle comprises three heads:
- Long Head: The largest portion, running along the back of your arm and attaching to your shoulder blade.
- Lateral Head: Located on the outer side of your arm, this is responsible for the “horseshoe” shape of well-developed triceps.
- Medial Head: Found underneath the long and lateral heads, it’s crucial for overall arm thickness.
Each workout should target all three heads to ensure balanced growth and maximum strength.
Why Focus on Tricep Development?
Strong triceps improve performance in various upper-body movements like bench presses, overhead presses, and push-ups.
Additionally, well-developed triceps can:
- Enhance overall arm size and symmetry.
- Boost athletic performance in sports requiring pushing or throwing.
- Support joint health by stabilizing the elbow during movement.
Top 15 Workouts for Thick and Strong Triceps
1. Close-Grip Bench Press
The close-grip bench press is a compound movement that heavily engages the triceps while also working the chest and shoulders.
How to Perform:
- Lie on a flat bench and grip the barbell with your hands about shoulder-width apart.
- Lower the bar to your chest, keeping your elbows tucked close to your body.
- Press the bar back up to the starting position.
Why It Works: This exercise emphasizes the medial and lateral heads, promoting overall arm growth.
2. Tricep Dips
Tricep dips are a bodyweight exercise that can be performed on parallel bars or a sturdy bench.
How to Perform:
- Position yourself on parallel bars with your arms straight and shoulders above your hands.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push back up to the starting position.
Why It Works: Tricep dips target all three heads, making them a versatile and effective movement.
3. Overhead Tricep Extension
This isolation exercise focuses on the long head of the triceps.
How to Perform:
- Hold a dumbbell or an EZ bar with both hands.
- Extend your arms overhead, keeping your elbows close to your head.
- Lower the weight behind your head and then extend your arms back to the starting position.
Why It Works: The overhead position emphasizes the long head for improved thickness.
4. Skull Crushers
Skull crushers isolate the triceps and allow for significant loading to build strength.
How to Perform:
- Lie on a flat bench and hold an EZ bar with an overhand grip.
- Extend your arms fully, then lower the bar toward your forehead.
- Push the bar back up to the starting position.
Why It Works: This exercise hits all three heads, particularly the long head.
5. Rope Tricep Pushdowns
This cable exercise isolates the triceps and allows for constant tension.
How to Perform:
- Attach a rope to a high pulley on a cable machine.
- Grip the rope with both hands and extend your arms downward.
- Slowly return to the starting position.
Why It Works: Rope pushdowns emphasize the lateral head for better definition.
6. Dumbbell Kickbacks
Dumbbell kickbacks are a simple yet effective isolation exercise.
How to Perform:
- Hold a dumbbell in each hand and bend at your hips.
- Keep your elbows tucked, then extend your arms backward until fully straightened.
- Slowly return to the starting position.
Why It Works: This exercise effectively isolates the triceps, especially the lateral head.
7. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that can be done anywhere.
How to Perform:
- Get into a push-up position and place your hands close together, forming a diamond shape.
- Lower your chest to your hands, keeping your elbows close to your body.
- Push back up to the starting position.
Why It Works: Diamond push-ups target the medial and lateral heads for balanced growth.
8. Dumbbell Floor Press
This pressing movement focuses on the triceps while reducing strain on the shoulders.
How to Perform:
- Lie on the floor with a dumbbell in each hand.
- Press the dumbbells upward, then lower them until your elbows touch the ground.
- Push back up to the starting position.
Why It Works: It’s a safer alternative for building triceps strength without stressing the shoulder joint.
9. Bench Dip
Bench dips are an excellent alternative to parallel bar dips.
How to Perform:
- Sit on a bench with your hands gripping the edge.
- Extend your legs out in front of you and lower your body by bending your elbows.
- Push back up to the starting position.
Why It Works: Bench dips target all three heads and are great for beginners.
10. French Press (Seated Overhead Extension)
This variation of the overhead extension isolates the triceps.
How to Perform:
- Sit on a bench and hold an EZ bar or dumbbell overhead.
- Lower the weight behind your head, then extend your arms upward.
Why It Works: The seated position eliminates momentum, focusing entirely on the triceps.
11. Single-Arm Cable Pushdowns
This unilateral exercise helps correct muscle imbalances.
How to Perform:
- Attach a handle to a cable machine and grab it with one hand.
- Extend your arm downward, then slowly return to the starting position.
Why It Works: It allows for greater control and symmetry between arms.
12. Reverse-Grip Bench Press
This bench press variation shifts more emphasis onto the triceps.
How to Perform:
- Grip the barbell with an underhand grip and lie on a flat bench.
- Lower the bar to your chest, then press it back up.
Why It Works: The reverse grip reduces chest involvement, emphasizing the triceps.
13. Cable Overhead Tricep Extension
This exercise mimics the overhead dumbbell extension but uses a cable machine.
How to Perform:
- Attach a rope to a low pulley and grip it with both hands.
- Face away from the machine and extend your arms overhead.
- Lower the rope behind your head, then extend your arms fully.
Why It Works: The cable provides constant tension throughout the movement.
14. Weighted Dips
Adding weight to dips increases the intensity and maximizes tricep engagement.
How to Perform:
- Perform dips on parallel bars while wearing a dip belt with added weight.
Why It Works: Weighted dips are a progression that builds serious strength and size.
15. Close-Grip Push-Ups
A simple but effective bodyweight exercise.
How to Perform:
- Get into a push-up position with your hands placed close together.
- Lower your chest to your hands, then push back up.
Why It Works: This targets the medial and lateral heads, making it an excellent finisher.
Tips for Maximizing Triceps Growth
- Use Progressive Overload: Gradually increase the weight or reps to challenge your muscles.
- Focus on Form: Prioritize proper technique to avoid injuries and maximize results.
- Incorporate Variety: Mix up exercises to target all three tricep heads.
- Train Consistently: Aim for 1-2 dedicated triceps workouts per week.
Frequently Asked Questions
1. How Often Should I Train My Triceps?
Training your triceps 1-2 times per week is sufficient for most people. Ensure you’re giving them enough rest to recover and grow.
2. Can I Train Triceps and Biceps on the Same Day?
Yes, many lifters pair biceps and triceps in the same workout, often referred to as an “arm day.”
3. Do Tricep Exercises Help with Bench Press Strength?
Absolutely. Strong triceps are essential for locking out the bar during bench presses.
4. What Is the Best Exercise for Tricep Size?
The close-grip bench press and dips are among the best for adding mass, as they allow for heavy loading.
5. Can I Build Triceps with Bodyweight Exercises?
Yes, exercises like diamond push-ups and tricep dips can effectively build size and strength, especially for beginners.
Final Thoughts on Building Strong Triceps
Building thick and strong triceps requires a combination of compound movements, isolation exercises, and consistent effort.
By incorporating the 15 exercises listed above, you’ll effectively target all three heads of the triceps, ensuring balanced development and maximum strength gains.
Remember to prioritize form, use progressive overload, and give your muscles ample time to recover.
Start including these exercises in your routine and watch your triceps transform into a powerhouse of strength and size!