10 Best Triceps Exercises + Bonus Bodyweight Move & Sample Workouts

Muscle Groups Covered: Chest | Back | Shoulders | Biceps | Triceps | Legs | Abs

Key Evaluation Criteria:

• Accessibility of execution (ease of learning and performance)

• Total muscle stimulation and training intensity

• Popularity among committed strength athletes and bodybuilders (a critical practical factor)

• Availability of equipment in commercial fitness facilities

These exercises can be integrated into the three complete workouts provided below. For example, pair one workout with chest exercises on Monday and another with biceps on Friday to optimize arm development. Remember: Nutritional intake and targeted supplementation are essential to support muscle growth.

10 Best Triceps Exercises

Skullcrusher

Rationale: Also called the lying triceps extension, this exercise effectively targets two of the triceps’ three heads—the long and lateral heads. The most common variation is performed on a flat bench with elbows fixed overhead (inspiring the name), but it can also be executed on decline or incline benches. It accommodates diverse resistance tools, including EZ-bars, dumbbells, cables, and the Smith machine. For additional variations, refer to Your Complete Guide to Skullcrushers.

Skullcrusher Variations to Enhance Triceps Hypertrophy:

• EZ-bar skullcrusher (flat, decline, incline)

• Barbell skullcrusher

• Dumbbell skullcrusher

• Band skullcrusher

• Behind-the-head skullcrusher

Workout Integration: After an elbow-specific warm-up, perform 3–4 sets of 8–12 reps as the first or second exercise in your triceps routine. Prioritize form over excessive weight to avoid injury; consistent execution will promote balanced triceps development relative to biceps.

Close-Grip Bench Press

Rationale: As emphasized in our 10 Best Exercises guides for chest, back, and shoulders, compound (multijoint) movements are prioritized for their ability to facilitate progressive overload and muscle growth. While the bench press is typically associated with chest training, a close grip (8–10 inches between hands) shifts emphasis to the triceps—especially when using heavier loads.

Form Cue: Tuck elbows close to the torso to reduce stress on the pectorals and shoulders while increasing triceps activation.

Close-Grip Bench Press Variations to Enhance Triceps Hypertrophy:

• Barbell close-grip bench press

• Smith machine close-grip bench press

• JM press

• Close-grip dumbbell bench press

Workout Integration: Perform this exercise first or second in your routine. Complete 3–4 sets of 6–10 reps. For heavy loads, use wrist wraps for added support.

Triceps Dip

Rationale: Dips are a proven mass-builder, but their effectiveness depends on rep range:

• If you struggle to hit 8–12 reps, use an assisted dip/pull-up machine or resistance band.

• If you can exceed 12 reps easily, add weight via a dip belt or dumbbell (held between knees/feet).

Form Cue: To prioritize triceps over chest, keep your body vertical (avoid leaning forward) and elbows tight to your sides. Male gymnasts—who rely heavily on dips—consistently develop "horseshoe" triceps, validating this exercise’s efficacy.

Triceps Dip Variations to Enhance Triceps Hypertrophy:

• Triceps dip

• Ring dip

• Russian bar dip

• Banded dip

Workout Integration: Start your triceps workout with dips if they’re challenging; otherwise, use them mid-routine to maximize blood flow. Aim for 3–4 sets of 8–12 reps.

Bench Dip

Rationale: EMG research confirms substantial triceps activation during bench dips. This classic calisthenics move can be enhanced by adding external load—safely done by having a partner place weights across your lap. Dropsets (removing plates to extend sets) are also highly effective here.

Bench Dip Variations to Enhance Triceps Hypertrophy:

• Bench dip

• Weighted bench dip

• Feet-elevated bench dip

Workout Integration: Place this mid- or end-routine, targeting 3 sets of 8–12 reps. Avoid if fatigued: rounded shoulders (a common error) can compromise joint health.

Triceps Machine Dip

Rationale: This compound exercise simplifies weight adjustment for different rep ranges, making forced reps, dropsets, and rest-pause sets accessible to boost intensity.

Form Cue: Many trainees underperform by stopping short of full elbow extension or flexion. Since the triceps are elbow extenders, execute a full range of motion (ROM) to maximize activation.

Triceps Machine Dip Variations to Enhance Triceps Hypertrophy:

• Dip machine

Workout Integration: Perform early or mid-routine for 3–4 sets of 6–10 reps—you’ll quickly recognize its value for arm hypertrophy. For a burnout, increase reps to 12+.

Board Press

Rationale: The final two-thirds of the bench press ROM relies on elbow extension (i.e., triceps). Strong bench pressers prioritize triceps training with the board press—a partial-rep variation where 2x4s are placed on the chest to isolate the lockout phase. If boards aren’t available, use a rack with pins set a few inches above your chest.

Board Press Variations to Enhance Triceps Hypertrophy:

• Board press

• Pin press

• Floor press

Workout Integration: Hit this early in your triceps routine with heavy loads. Aim for 4 sets of ~8 reps (low-end hypertrophy range). Use elbow sleeves for support if you’re a heavy presser.

Dumbbell Overhead Triceps Extension

Rationale: Overhead positioning prioritizes the long head of the triceps—a head that’s hard to target with other exercises. This move offers flexibility: single- or double-arm, seated or standing, and can be paired with a partner for forced reps.

Dumbbell Overhead Extension Variations to Enhance Triceps Hypertrophy:

• Seated triceps press

• Standing dumbbell triceps extension

• Single-arm dumbbell triceps extension

• Barbell overhead triceps extension

Workout Integration: Perform this after heavier movements (e.g., close-grip bench press) for 3 sets of 8–10 reps. Focus on a deep stretch during the eccentric (lowering) phase.

Cable Overhead Extension with Rope

Rationale: Like dumbbell overhead work, cable extensions target the underdeveloped long head. The constant tension from cables may even surpass dumbbells for muscle activation.

Cable Overhead Extension Variations to Enhance Triceps Hypertrophy:

• Low cable overhead triceps extension

• High cable overhead triceps extension

• Single-arm low cable triceps extension

• Bodyweight triceps press

Workout Integration: Use this as a second/third exercise (instead of push-downs) for 3 sets of 8–12 reps.

Single-Arm Cable Kick-Back

Rationale: We avoid dumbbell kick-backs due to high cheat potential and suboptimal resistance angles—but cable kick-backs are a例外. An ACE Fitness study found that properly executed cable kick-backs activate the triceps as effectively as dips or overhead extensions.

Form Cues:

• Keep your upper arm parallel to the floor (avoid dropping your elbow—violating the "Laws of Triceps Training").

• Use the cable’s rubber ball (not a handle) for better grip.

• For maximum activation: Incline a bench to 60 degrees, place your chest on it, and face the weight stack while performing the kick-back.

Single-Arm Cable Kick-Back Variations to Enhance Triceps Hypertrophy:

• Single-arm cable kick-back

• Single-arm band kick-back

Workout Integration: Place this last in your routine—heavy loads aren’t necessary; maximum contraction is. Aim for 3 sets of 10–12 reps.

Cable Push-Down

Rationale: This is the quintessential triceps burnout move for many lifters. It targets the lateral head effectively, is easy to perform (keep arms tight to your sides!), and lends itself to dropsets.

Cable Push-Down Variations to Enhance Triceps Hypertrophy:

• Cable V-bar push-down

• Cable straight-bar push-down

• Cable rope push-down

Workout Integration: As an isolation exercise, perform this end-routine for 3 sets of 10–12+ reps.

Bonus: Best Bodyweight Triceps Exercise—Close-Grip Push-Up

Rationale: Unlike back training, triceps offer abundant bodyweight options—making this a valuable addition for bodyweight athletes.

Mechanics: Traditional push-ups (hands just outside shoulder width) prioritize pecs. Narrowing the grip and tucking elbows increases muscle activity in both the triceps and pecs.

Close-Grip Push-Up Variations to Enhance Triceps Hypertrophy:

• Diamond push-up

• Tiger-bend push-up

Workout Integration: Use this as a finishing exercise. If toe-supported sets are too easy:

• Elevate feet on a bench.

• Have a partner add a weight plate to your back.

Best Triceps Workouts

1. Hard and Heavy Triceps Workout

Designed for individuals who prioritize biceps over triceps, this high-volume routine starts with heavy skullcrushers and transitions to lighter dumbbell/cable variations—correcting muscular imbalances.

2. Triceps Workout for Beginners

For those guilty of "curls-only" training, this three-move routine provides balanced arm development. It can be added to chest/biceps days or performed independently (2–3 days per week at lower volume). Aligns with Jim Stoppani’s Six Weeks to Sick Arms.

3. Machine Pump Triceps Workout

Ideal for pre-workout-fueled sessions, this high-rep, short-rest workout uses machines to facilitate dropsets/rest-pause sets—maximizing pump and mind-muscle connection.

By integrating these exercises and workouts into your routine, you’ll build balanced, muscular triceps that complement your biceps and enhance overall upper-body strength.