Your triceps make up two-thirds of your upper arm. If you want bigger arms, you need to prioritize tricep training. But not all exercises are created equal - some are far more effective than others. We've ranked the 12 best tricep exercises based on EMG research, real-world results, and strength carryover.
Best Tricep Exercises at a Glance
Ranked by overall effectiveness (muscle activation + load potential + practicality)
| Rank | Exercise | Best For | Primary Head |
|---|---|---|---|
| 1 | Close Grip Bench Press | Overall mass & strength | All three |
| 2 | Weighted Dips | Mass building | All three |
| 3 | Skull Crushers | Long head isolation | Long head |
| 4 | Tricep Pushdown | Lateral head | Lateral head |
| 5 | Overhead Extension | Long head stretch | Long head |
| 6 | Diamond Push-Ups | Bodyweight option | Lateral head |
| 7 | Cable Overhead Extension | Constant tension | Long head |
| 8 | JM Press | Lockout strength | Medial head |
| 9 | Tricep Kickbacks | Peak contraction | Lateral head |
| 10 | Close Grip Push-Up | Home workouts | Medial head |
| 11 | Rope Pushdown | ROM & squeeze | Lateral head |
| 12 | Single Arm Pushdown | Mind-muscle connection | Lateral head |
The 12 Best Tricep Exercises Explained
Close Grip Bench Press
The undisputed king of tricep exercises. Close grip bench press allows you to load heavier than any other tricep exercise while working all three heads through a full range of motion. It also has direct carryover to your regular bench press.
Why It's #1
Heaviest loadable tricep exercise + compound movement + direct strength carryover to bench press. If you only do one tricep exercise, make it this one.
How to Perform:
- Grip barbell with hands shoulder-width apart (not touching)
- Lower bar to lower chest with elbows tucked at 45°
- Press up while keeping elbows from flaring
- Lock out completely at top, squeezing triceps
Weighted Dips
The squat of upper body pushing. Dips load the triceps heavily through a large range of motion while also hitting chest and shoulders. Once bodyweight becomes easy, add weight for continuous progression.
Why It's #2
High load potential, works all three heads, excellent stretch at bottom. Stay upright for more tricep emphasis (leaning forward shifts to chest).
How to Perform:
- Mount dip bars, arms straight, body upright
- Lower until upper arms parallel to floor (deeper = more chest)
- Keep torso upright for tricep emphasis
- Press back up, fully extending elbows
Skull Crushers (Lying Tricep Extension)
The premier long head isolation exercise. The lying position stabilizes your body, allowing you to focus purely on the triceps. Can be done with EZ bar, straight bar, or dumbbells.
Why It's #3
Excellent long head isolation, moderate loading, stable body position. The long head is the biggest tricep muscle - this exercise hammers it.
How to Perform:
- Lie on bench, hold EZ bar overhead with narrow grip
- Keep upper arms stationary, angled slightly back
- Lower weight behind head (not to forehead) by bending elbows
- Extend elbows, squeezing triceps at top
Tricep Pushdown
The most popular tricep exercise in any gym. Cable pushdowns provide constant tension throughout the movement and allow easy weight adjustments for progressive overload or drop sets.
Why It's #4
Constant cable tension, easy to progressively overload, versatile attachment options (straight bar, V-bar, rope). Perfect for lateral head development.
How to Perform:
- Stand facing cable, elbows pinned to sides
- Start with forearms parallel to floor
- Push down until arms fully extended
- Squeeze triceps at bottom, control back up
Overhead Tricep Extension
The overhead position puts the long head under maximum stretch, which is critical for muscle growth. Can be done with one dumbbell using both hands, or one arm at a time.
Why It's #5
Maximum long head stretch, which research shows is important for muscle growth. The long head is the largest tricep muscle.
How to Perform:
- Hold dumbbell overhead with both hands (diamond grip on plate)
- Keep upper arms vertical, close to ears
- Lower weight behind head by bending elbows
- Extend back to start, squeeze at top
Diamond Push-Ups
Research shows diamond push-ups produce higher tricep activation than regular push-ups or even some weighted exercises. The ultimate anywhere, anytime tricep builder.
Why It's #6
No equipment needed, high tricep activation in studies, can be done anywhere. Progress by elevating feet or adding weight vest.
How to Perform:
- Push-up position, hands together (thumbs and index fingers touch)
- Keep body straight, core tight
- Lower chest toward hands, elbows tracking back
- Push up, fully extending arms
Cable Overhead Extension
The cable version of overhead extension provides constant tension throughout the entire range of motion, unlike dumbbells where tension drops at certain points.
Why It's #7
Constant tension even at full stretch (unlike dumbbells), excellent long head activation, easy to adjust weight for drop sets.
How to Perform:
- Set cable low, attach rope, face away from machine
- Hold rope overhead, step forward to create tension
- Keep upper arms vertical, extend forward
- Squeeze at full extension, lower behind head
JM Press
A hybrid between close grip bench and skull crushers, invented by powerlifter JM Blakley. This advanced movement builds brutal lockout strength and tricep power.
Why It's #8
Exceptional for building lockout strength in bench press. Targets the often-neglected medial head. Powerlifter favorite for a reason.
How to Perform:
- Set up like close grip bench, grip just inside shoulder width
- Lower bar toward upper chest/neck (not lower chest)
- Let elbows drift forward as you lower
- Press in an arc back to lockout position
Tricep Kickbacks
Often dismissed, but EMG shows very high activation at full extension. The key is using light weight with perfect form and squeezing hard at the top. Best as a finisher.
Quick Form:
- Hinge forward, upper arm parallel to floor
- Extend elbow until arm is straight
- Squeeze hard for 1-2 seconds at top
- Lower with control, don't swing
Close Grip Push-Up
Hands closer than diamond push-ups (about 6-8 inches apart). A great regression from diamond push-ups or simply a variation for home workouts.
Quick Form:
- Push-up position, hands 6-8 inches apart
- Lower chest between hands
- Keep elbows tucked at 45 degrees
- Push back up to full extension
Rope Pushdown
The rope attachment allows you to spread the ends at the bottom for a greater range of motion and harder contraction than bar attachments.
Quick Form:
- Standard pushdown setup with rope
- At bottom, spread rope ends apart
- Squeeze and hold contraction
- Control back to starting position
Single Arm Pushdown
Unilateral work allows you to focus entirely on one tricep at a time, improving mind-muscle connection and fixing any strength imbalances between arms.
Quick Form:
- Single handle attachment, face cable
- Pin elbow to side, push down
- Full extension, squeeze hard
- Control back up, complete all reps then switch
Optimal Tricep Workout Using These Exercises
Complete Tricep Workout (All Three Heads)
| Exercise | Sets | Reps | Target |
|---|---|---|---|
| Close Grip Bench Press | 4 | 6-8 | All heads (strength) |
| Skull Crushers | 3 | 8-10 | Long head |
| Cable Overhead Extension | 3 | 10-12 | Long head (stretch) |
| Rope Pushdown | 3 | 12-15 | Lateral head |
Pro Tips for Maximizing Tricep Growth
Include Overhead Work
The long head is the biggest tricep muscle and is best stretched with overhead exercises. Include at least one overhead movement in every tricep workout.
Full Lockout Always
Unlike some muscles, triceps benefit from complete lockout. Fully extend your elbows on every rep to maximize tricep contraction.
Control the Negative
The lowering phase (eccentric) is crucial for growth. Lower the weight over 2-3 seconds - no dropping or bouncing.
Mind-Muscle Connection
Focus on feeling your triceps work. If you feel it more in your shoulders or elbows, adjust your form or reduce weight.
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Download PRPath FreeFrequently Asked Questions
What is the single best exercise for triceps?
The close grip bench press is the single best tricep exercise for most people. It allows heavy loading, works all three tricep heads, and has direct carryover to pressing strength. For isolation specifically, the overhead tricep extension ranks highest for long head activation.
How many sets of triceps per week for growth?
10-20 direct sets per week is optimal for tricep growth. Beginners should start with 10-12 sets, intermediates can do 12-16 sets, and advanced lifters may benefit from 16-20 sets. Remember that pressing movements (bench, shoulder press) also train triceps indirectly.
What tricep exercise hits all three heads?
Close grip bench press and dips hit all three tricep heads effectively. However, no single exercise optimally targets all heads equally. For complete development, combine overhead work (long head), pushdowns (lateral head), and close grip pressing (medial head) in your program.
Why won't my triceps grow?
Common reasons triceps don't grow: 1) Not enough volume (need 10-20 sets/week), 2) Using too much momentum and not feeling the triceps work, 3) Neglecting the long head (add overhead extensions), 4) Not progressively overloading, 5) Poor mind-muscle connection. Focus on controlled reps with full range of motion.
Are tricep kickbacks worth doing?
Yes, tricep kickbacks are worth doing as a finisher exercise. EMG studies show high tricep activation at full extension. The key is using light weight with strict form and squeezing hard at the top. They're not a mass builder but excellent for peak contraction and pump work.