Your triceps make up roughly two-thirds of your upper arm mass, making them essential for building impressive arms. The triceps brachii has three heads (long, lateral, and medial), and targeting all three is key to complete development. This guide covers the 10 best tricep exercises ranked by effectiveness, with proper form and programming tips.
Understanding Tricep Anatomy
The Three Heads of Your Triceps
To build complete triceps, you need to understand the three heads and how to target each one:
Long Head
Largest head, runs along back of arm. Best targeted with overhead movements where arm is raised above head.
Lateral Head
Outer portion, creates the "horseshoe" look. Best targeted with pushdowns and pressing movements.
Medial Head
Deep head near elbow. Works in all tricep movements, helps stabilize elbow joint.
The 10 Best Tricep Exercises
Close Grip Bench Press
The king of tricep exercises for building strength and size. The close grip bench press allows you to move serious weight while hammering the triceps. It's a compound movement that also builds pressing power.
How to Perform:
- Grip barbell with hands shoulder-width apart (not too close)
- Lower bar to lower chest with elbows tucked at 45 degrees
- Press up while keeping elbows from flaring
- Lock out at top, squeezing triceps
Tricep Dips (Parallel Bars)
Dips are the squat of upper body pushing - a fundamental bodyweight exercise that builds serious tricep mass. The key for tricep emphasis is staying upright rather than leaning forward.
How to Perform:
- Grip parallel bars and lift yourself to straight arm position
- Keep torso upright (don't lean forward like chest dips)
- Lower until upper arms are parallel to ground
- Press back up, fully extending elbows at top
Skull Crushers (Lying Tricep Extension)
Despite the intimidating name, skull crushers are one of the best isolation exercises for tricep mass. The lying position provides stability to really overload the triceps through a full range of motion.
How to Perform:
- Lie on bench with EZ bar or dumbbells held overhead
- Keep upper arms stationary, angled slightly back
- Lower weight toward forehead by bending elbows
- Extend elbows to return to start, squeeze triceps
Tricep Pushdown (Cable)
The most popular tricep exercise in any gym for good reason. Cable pushdowns provide constant tension throughout the movement and are easy to progress with small weight increments.
How to Perform:
- Stand facing high cable with rope or bar attachment
- Pin elbows to sides, start with forearms parallel to floor
- Push weight down until arms are fully extended
- Squeeze triceps at bottom, control back to start
Overhead Tricep Extension (Dumbbell)
The overhead position fully stretches the long head, making this exercise essential for complete tricep development. The long head is the biggest tricep muscle, so prioritize overhead work.
How to Perform:
- Hold one dumbbell overhead with both hands (diamond grip on inner plate)
- Keep upper arms vertical, close to ears
- Lower weight behind head by bending elbows
- Extend arms back to start, squeeze at top
Diamond Push-Ups
An excellent bodyweight tricep builder that can be done anywhere. Research shows diamond push-ups create higher tricep activation than regular push-ups or even some weighted exercises.
How to Perform:
- Get in push-up position with hands together (thumbs and index fingers touching)
- Keep body in straight line, core tight
- Lower chest toward hands, elbows tracking back
- Push back up, fully extending arms
Tricep Kickbacks
Often dismissed as a "light" exercise, kickbacks are actually excellent for targeting the lateral head when done correctly. The key is full extension and a strong contraction at the top.
How to Perform:
- Hinge forward at hips, support yourself on bench with one arm
- Hold dumbbell with working arm, upper arm parallel to floor
- Extend elbow, kicking weight back until arm is straight
- Squeeze tricep hard at top, lower with control
Cable Overhead Extension
The cable version provides constant tension throughout the movement, making it superior to dumbbells for the long head stretch. Face away from the cable for maximum stretch.
How to Perform:
- Set cable to lowest position with rope attachment
- Face away from machine, hold rope overhead
- Take a step forward, lean slightly forward at hips
- Extend arms overhead, squeeze, then lower behind head
JM Press
A hybrid between close grip bench and skull crushers, invented by powerlifter JM Blakley. This advanced exercise builds incredible tricep strength for lockout power.
How to Perform:
- Set up like close grip bench, grip just inside shoulder width
- Lower bar toward upper chest/neck area (not lower chest)
- Let elbows drift forward as you lower, then drive back
- Press up in an arc, locking out over chest
Bench Dips
A beginner-friendly dip variation that can be done almost anywhere. While not as effective as parallel bar dips, bench dips are great for building foundational tricep strength.
How to Perform:
- Sit on bench edge, hands gripping edge beside hips
- Walk feet out, lift hips off bench
- Lower body by bending elbows to 90 degrees
- Press back up, fully extending arms
Sample Tricep Workouts
Mass Building Tricep Workout
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Bench Press | 4 | 6-8 | 3 min |
| Skull Crushers | 3 | 8-10 | 2 min |
| Cable Overhead Extension | 3 | 10-12 | 90 sec |
| Tricep Pushdown | 3 | 12-15 | 60 sec |
Quick Pump Tricep Workout (15 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tricep Dips | 3 | AMRAP | 90 sec |
| Overhead Extension | 3 | 12-15 | 60 sec |
| Pushdowns (dropset) | 2 | 10/10/10 | - |
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Download PRPath FreeFrequently Asked Questions
What is the best exercise for triceps?
The close grip bench press is considered the best overall tricep exercise because it allows you to lift the heaviest weights while targeting all three tricep heads. It's a compound movement that builds both size and strength. For isolation, tricep pushdowns and skull crushers are excellent choices.
How often should I train triceps?
Train triceps 2-3 times per week for optimal growth. Since triceps are involved in all pushing movements, they get indirect work from chest and shoulder exercises. Most people do well with 10-15 direct sets of tricep work per week, split across 2-3 sessions with at least 48 hours rest between sessions.
Which tricep head is the biggest?
The long head is the largest of the three tricep heads, making up about 50% of tricep mass. It runs along the back of your arm and is best targeted with overhead extension movements where the arm is raised above the head. Building the long head creates the most visual impact on arm size.
How do I target all three tricep heads?
Target all three heads by using exercises in different arm positions: overhead extensions for the long head (arm raised), pushdowns for the lateral head (arm at side), and close grip pressing for the medial head (arm forward). A complete tricep workout should include at least one exercise for each head position.
Should I do triceps before or after chest?
Do triceps after chest. Chest exercises like bench press pre-fatigue your triceps, so training chest first lets you lift heavier on your compound pressing movements. After chest work, your triceps are warmed up and ready for isolation exercises. If triceps are a weakness, consider a separate arm day.