When it comes to achieving strong, sculpted arms, your triceps take center stage.
Often overshadowed by the biceps, these muscles make up the majority of your upper arm.
Strengthening and defining your triceps doesn’t just enhance arm appearance; it also improves overall upper body strength.
Let’s dive into the top 20 triceps exercises that will help you build strength, size, and definition.
Understanding the Triceps
The triceps brachii, or simply the triceps, is a three-headed muscle located at the back of your upper arm.
Its three heads — the long head, lateral head, and medial head — work together to extend your elbow and stabilize your shoulder joint.
By targeting these three heads, you can effectively sculpt your triceps and improve your arm’s overall aesthetics and functionality.
Benefits of Strong Triceps
Before jumping into the exercises, it’s essential to understand why training your triceps matters:
- Improved Arm Definition: Strengthening your triceps contributes to well-rounded arm aesthetics.
- Enhanced Upper Body Strength: Triceps play a key role in pushing movements like bench presses and overhead presses.
- Better Posture and Stability: Strong triceps support shoulder health and stability.
- Increased Functional Fitness: Everyday activities like pushing doors or lifting objects become easier with stronger triceps.
Equipment Needed for Triceps Training
You can target your triceps effectively with various tools:
- Dumbbells
- Resistance bands
- Barbells
- Cable machines
- Bodyweight exercises
- Kettlebells
- Medicine balls
Let’s move into the list of exercises, categorizing them by the equipment or bodyweight required.
Top Dumbbell Triceps Exercises
1. Dumbbell Overhead Triceps Extension
This exercise isolates the triceps by focusing on the long head.
- How to Perform:
- Hold a dumbbell with both hands and extend your arms overhead.
- Slowly lower the dumbbell behind your head.
- Return to the starting position.
- Tips: Keep your elbows close to your ears to maintain proper form.
2. Dumbbell Kickbacks
Dumbbell kickbacks target all three heads of the triceps.
- How to Perform:
- Bend your torso forward and hold a dumbbell in each hand.
- Extend your arms backward, keeping your elbows still.
- Lower the dumbbells back to the starting position.
- Tips: Avoid swinging your arms; focus on controlled movements.
3. Dumbbell Close-Grip Bench Press
This variation of the bench press emphasizes the triceps.
- How to Perform:
- Lie on a flat bench with a dumbbell in each hand.
- Hold the dumbbells close together and press them up.
- Lower them back to the starting position.
- Tips: Keep your elbows tucked in to maximize triceps engagement.
Top Bodyweight Triceps Exercises
4. Triceps Dips
Triceps dips are a classic bodyweight move for building strength.
- How to Perform:
- Sit on the edge of a bench or chair and place your hands beside your hips.
- Slide off the edge and lower your body by bending your elbows.
- Push back up to the starting position.
- Tips: Keep your back close to the bench and avoid flaring your elbows.
5. Diamond Push-Ups
This push-up variation focuses heavily on the triceps.
- How to Perform:
- Get into a push-up position and place your hands close together to form a diamond shape.
- Lower your chest toward your hands.
- Push back up.
- Tips: Maintain a straight body line and avoid sagging your hips.
6. Close-Grip Push-Ups
This is another push-up variation that emphasizes the triceps.
- How to Perform:
- Place your hands slightly closer than shoulder-width apart.
- Lower your chest while keeping your elbows tucked in.
- Push back to the starting position.
- Tips: Engage your core for better stability.
Top Cable Machine Triceps Exercises
7. Triceps Pushdowns
A staple in triceps training, this exercise isolates the muscle.
- How to Perform:
- Attach a straight bar to a high pulley.
- Grip the bar with both hands and push it down until your arms are fully extended.
- Slowly return to the starting position.
- Tips: Avoid using your shoulders; focus on your triceps.
8. Overhead Cable Triceps Extension
This exercise targets the long head of the triceps.
- How to Perform:
- Attach a rope to a cable machine and face away from it.
- Extend your arms overhead and pull the rope forward.
- Return to the starting position.
- Tips: Keep your core engaged to avoid arching your back.
9. Cable Rope Kickbacks
Cable kickbacks provide constant tension on the triceps.
- How to Perform:
- Attach a single handle to a low pulley.
- Bend forward and grip the handle with one hand.
- Extend your arm backward and return to the start.
- Tips: Perform the movement slowly and steadily.
Top Barbell Triceps Exercises
10. Close-Grip Bench Press
This barbell exercise builds strength in the triceps and chest.
- How to Perform:
- Lie on a bench and grip the barbell with hands slightly closer than shoulder-width.
- Lower the barbell to your chest.
- Press it back up.
- Tips: Keep your elbows close to your body.
11. Skull Crushers
Skull crushers are excellent for isolating the triceps.
- How to Perform:
- Lie on a bench and hold a barbell with an overhand grip.
- Lower the bar toward your forehead.
- Extend your arms back to the start.
- Tips: Use a spotter if you’re lifting heavy.
Additional Triceps Exercises
12. Bench Dips
This variation of triceps dips uses a bench for support.
13. Reverse Grip Triceps Pushdowns
Using an underhand grip targets the medial head.
14. Single-Arm Dumbbell Overhead Extension
Focuses on each arm individually for better symmetry.
15. Incline Dumbbell Kickbacks
A slight incline increases the range of motion.
16. Weighted Triceps Dips
Adding weight intensifies the standard dips.
17. Plyometric Push-Ups
Explosive movements for advanced triceps training.
18. Kettlebell Overhead Triceps Extension
A great alternative to dumbbells.
19. Resistance Band Triceps Pushdowns
Perfect for at-home or travel workouts.
20. Medicine Ball Push-Ups
Adds core engagement to triceps work.
How to Maximize Your Triceps Workouts
- Progressive Overload: Gradually increase resistance over time.
- Focus on Form: Prioritize technique to avoid injuries.
- Incorporate Variety: Combine exercises to target all triceps heads.
- Recovery Matters: Allow your muscles to rest and repair.
Common Questions About Triceps Training
How Often Should I Train My Triceps?
Aim for 2-3 sessions per week, allowing 48 hours of rest between sessions.
Can I Train Triceps Without Equipment?
Yes! Bodyweight exercises like diamond push-ups and triceps dips are highly effective.
How Long Does It Take to See Results?
With consistent effort, noticeable changes can appear within 4-8 weeks.
Are Triceps Exercises Suitable for Beginners?
Absolutely. Start with lighter weights or bodyweight variations and gradually progress.
Final Thoughts on Sculpting Your Triceps
Building strong, defined triceps requires dedication, proper technique, and variety in your workouts.
By incorporating these 20 exercises into your routine, you can effectively target all three heads of the triceps for well-rounded strength and aesthetics.
Remember to pair your training with proper nutrition and recovery for the best results. Happy training!