Understand your triceps first
If your goal is stronger, more defined arms, the best tricep exercises deserve a regular spot in your workouts. Your triceps make up roughly two thirds of your upper arm size, so training them directly has a big impact on how your arms look and how strong your presses feel, as highlighted by both Men’s Health UK and Gymshark in recent guides on arm training.
Your tricep muscle has three heads:
- Long head: runs along the back of your arm and contributes most to overall size.
- Lateral head: sits on the outside of your arm and creates that “horseshoe” shape.
- Medial head: lies deeper, closer to your torso, and supports pressing strength.
Different movements stress each head slightly differently. A solid routine includes a mix of:
- Overhead moves to hit the long head
- Pressing moves to work all three heads at once
- Pushdowns and kickbacks to dial in detail and full contraction
The exercises below combine what major fitness resources like Muscle & Strength, Planet Fitness, Greatist, Men’s Health UK, Generation Iron, and Gymshark all point to as the best tricep exercises for strength and size, both in the gym and at home.
Warm up safely before you lift
Before you jump into heavy tricep work, you want your elbows and shoulders ready to move. According to trainers interviewed by Greatist, a simple warmup improves workout safety and effectiveness.
Try this quick sequence:
- 5 to 10 minutes of light cardio
- Easy cycling, brisk walking, or gentle rowing to raise your heart rate.
- Dynamic arm warmup, 2 to 3 minutes
- Arm circles forward and backward
- Gentle shoulder rolls
- Light, no weight tricep kickbacks or overhead extensions
- Tricep stretch, 20 to 30 seconds each side
- Reach one arm overhead, bend the elbow, and lightly press it back with your opposite hand.
Now you are ready for heavier sets and a full range of motion without shocking your joints.
Best compound tricep exercises for strength
Compound exercises let you move heavier weight and build strength fast because multiple joints and muscle groups are working together. Many of the best tricep exercises fall into this category.
Close grip bench press
Close grip bench press is one of the most effective moves for building overall tricep strength. Both Muscle & Strength and Gymshark highlight close grip variations as staples for mass and power. Men’s Health UK also points out that the close grip version reduces torque on your shoulders compared with a wider grip, which can feel more comfortable for many lifters.
How to do it
- Lie flat on a bench, feet planted.
- Grip the bar slightly narrower than shoulder width.
- Keep your elbows tucked close to your sides.
- Lower the bar slowly to your lower chest.
- Press back up while focusing on squeezing your triceps at the top.
What it targets
- All three tricep heads, with strong emphasis on the medial and lateral heads.
Tips
- Do not grip so close that your wrists feel strained.
- Pause briefly at the bottom for more control instead of bouncing the bar.
You can also use dumbbells for a close grip dumbbell bench press or close grip dumbbell floor press, which Men’s Health UK recommends as shoulder friendly alternatives that still hammer the triceps.
Weighted and bodyweight tricep dips
Dips are often called a cornerstone of triceps training. Muscle & Strength lists weighted tricep dips among the best tricep exercises for all three heads, and Reddit users regularly recommend bench or chair dips as top at home choices.
How to do parallel bar dips
- Support your body on parallel bars with straight arms.
- Keep your torso relatively upright to emphasize triceps.
- Lower yourself by bending at the elbows until your upper arms are about parallel to the floor.
- Press back up, driving through your hands and straightening your arms.
How to do bench or chair dips at home
- Sit on the edge of a sturdy chair, bench, or coffee table.
- Place your hands next to your hips and walk your feet forward.
- Slide your hips off the edge and support your weight with your arms.
- Lower your body by bending your elbows straight behind you.
- Push back up until your arms are straight again.
Tips
- Keep your shoulders down and away from your ears.
- Do not let your elbows flare out too far to the sides.
Best tricep exercises you can do at home
You do not need a gym membership to build strong triceps. Greatist, Gymshark, and various Reddit fitness communities all highlight simple at home moves that only require your body weight, dumbbells, or resistance bands.
Close grip and diamond push ups
Close grip and diamond push ups are powerful bodyweight options that target your triceps more than standard push ups. Greatist’s June 2024 at home workout guide calls them highly effective for tricep activation.
Close grip push ups
- Start in a high plank with your hands under your shoulders.
- Walk your hands slightly closer together.
- Keep your elbows close to your torso as you lower.
- Push back up, focusing on pressing through your palms.
Diamond push ups
- From a plank position, place your hands under your chest with your index fingers and thumbs touching to form a diamond.
- Lower your chest toward your hands while keeping your elbows tucked.
- Push back up, squeezing your triceps hard at the top.
Tips
- If full push ups are too challenging, drop to your knees or elevate your hands on a bench or table.
- Move slowly to keep tension on the triceps instead of letting momentum carry you.
Bench or chair tricep dips
Bench dips are mentioned by both Planet Fitness and Gymshark as excellent beginner and at home options. They require only a sturdy surface and your body weight.
To adjust difficulty:
- Easier: Keep your feet close and knees bent.
- Harder: Straighten your legs or elevate your feet on another chair.
Resistance band tricep pushdowns and kickbacks
If you have a resistance band, you can mimic classic cable exercises. Greatist notes that bands increase difficulty at peak contraction and help challenge stabilizer muscles.
Band tricep pushdowns
- Anchor a band overhead to a door or beam.
- Grab the band with both hands, elbows bent at your sides.
- Press your hands down until your arms are straight.
- Slowly return to the starting position.
Band kickbacks
- Step on the middle of the band and hinge forward at the hips.
- Hold the ends of the band and bring your elbows to your sides.
- Extend your arms straight back.
- Control the return so the band does not snap you forward.
Best dumbbell tricep exercises for muscle and definition
If you have access to dumbbells, you can create a complete tricep routine at home or in the gym. Men’s Health UK points out that dumbbells allow a greater range of motion, can help fix strength imbalances, and are very effective for building tricep size and strength.
Overhead tricep extensions
Overhead tricep extensions are repeatedly highlighted across sources as one of the best tricep exercises for the long head, which is the largest head and key for overall mass. Gymshark notes that overhead extensions and skull crushers place the triceps in a lengthened position, which can significantly increase activation and hypertrophy.
Single dumbbell overhead extension
- Sit or stand tall with a dumbbell held by both hands.
- Press the weight overhead with straight arms.
- Bend your elbows to lower the dumbbell behind your head.
- Extend back up, thinking about driving your elbows toward the ceiling.
Single arm overhead extension
- Hold a light dumbbell in one hand overhead.
- Keep your upper arm still as you bend the elbow.
- Press back to the top without letting your elbow flare wide.
Dumbbell skull crushers and lying extensions
The lying dumbbell tricep extension, often called a skull crusher, is one of the most effective hypertrophy moves for the long head of the triceps according to Men’s Health UK. When you angle your arms slightly backward, you maintain tension throughout the whole movement.
How to do lying dumbbell tricep extensions
- Lie on a bench or the floor with a dumbbell in each hand.
- Press the weights up so your arms are straight, palms facing each other.
- Angle your arms slightly back toward your head.
- Bend at the elbows to lower the dumbbells near your temples or just behind your head.
- Extend your arms back to the starting position.
Tips
- Keep your upper arms steady and hinge at the elbows only.
- Use a controlled tempo to avoid hitting yourself with the dumbbells.
Dumbbell tricep kickbacks
The dumbbell tricep kickback is unique because it allows maximum contraction and shortening of the triceps. Men’s Health UK and Greatist both list kickbacks among the best dumbbell moves for tricep detail and definition.
How to do them
- Rest one hand and knee on a bench, or hinge at the hips and support yourself with your free hand on your thigh.
- Hold a light dumbbell with your working arm, elbow tight to your side and bent 90 degrees.
- Keeping your upper arm still, extend your arm straight back.
- Squeeze at the top, then slowly return to the start.
Tips
- Use moderate to light weight so you can fully straighten your arm without swinging.
- Pause for a second at full extension to get the most from each rep.
Dumbbell close grip bench and floor press
Men’s Health UK recommends the close grip dumbbell bench press and floor press as nearly as effective as the barbell version for tricep strength. They also place less stress on the shoulders, which makes them appealing if you are lifting at home without a rack.
How to do close grip dumbbell bench press
- Lie on a bench with a dumbbell in each hand.
- Press the dumbbells up so they are close together over your chest.
- Keep your elbows tucked near your torso as you lower the weights.
- Press back up while focusing on your triceps instead of your chest.
You can repeat the same steps on the floor if you do not have a bench. The floor will limit range of motion slightly, which can be more comfortable for sensitive shoulders or elbows.
Best machine tricep exercises for beginners
If you train at a gym, machines and cables can make it easier to focus on form and muscle activation without worrying about balance. Planet Fitness highlights several beginner friendly options in their 2024 tricep workout guide.
Cable tricep pushdowns
Cable pushdowns are one of the most popular and effective tricep moves in any gym. They allow constant tension throughout the full range of motion and let you easily adjust weight.
How to do cable pushdowns
- Attach a straight bar or rope to a high cable.
- Stand tall with your elbows bent to 90 degrees at your sides.
- Grip the handle with your palms facing down for a standard pushdown.
- Press the bar down until your arms are fully extended.
- Slowly return to the starting position.
Grip variations and what they hit
Generation Iron notes that:
- Overhand grip pushdowns emphasize the lateral head.
- Underhand or reverse grip pushdowns shift more emphasis to the medial head.
Mixing grips over time gives you fuller overall development.
Cable overhead tricep extensions
Planet Fitness recommends cable overhead extensions as a beginner friendly way to train the long head through a large range of motion.
How to do them
- Attach a rope to a low cable.
- Turn away from the machine and step forward, bringing the rope overhead.
- Start with your elbows bent and close to your head.
- Extend your arms until they are straight in front of you.
- Return with control, letting your triceps stretch fully.
Triceps press machine
Many commercial gyms have a dedicated triceps press machine. Planet Fitness lists it among their top beginner tricep exercises because the movement path is guided.
General tips
- Adjust the seat so your elbows line up with the machine’s pivot point.
- Use light weight until you feel the movement primarily in your triceps.
- Avoid locking your elbows aggressively at the top of each rep.
Sample tricep workouts for different levels
Below are some simple ways to put the best tricep exercises together based on the guidance from Planet Fitness, Greatist, Gymshark, and Men’s Health UK. Adjust sets, reps, or rest periods to match your fitness level.
Beginner tricep workout (2 days per week)
As suggested by Planet Fitness and Greatist, focus on controlled reps and good form.
Day A, gym or home with bands
- Tricep dips on bench or chair, 3 sets of 8 to 10 reps
- Cable or band tricep pushdowns, 3 sets of 10 to 12 reps
- Dumbbell or band overhead tricep extensions, 3 sets of 10 to 12 reps
Day B, mostly bodyweight
- Close grip push ups, 3 sets of 6 to 10 reps
- Diamond push ups or incline diamond push ups, 3 sets of 6 to 10 reps
- Tricep stretch and light kickbacks, 2 sets of 12 to 15 reps for a finisher
Intermediate tricep workout (2 to 3 days per week)
Greatist and Gymshark suggest training your triceps at least twice weekly and changing your routine every 3 to 4 weeks to keep progressing.
Day A, strength focus
- Close grip bench press, 4 sets of 5 to 8 reps
- Weighted or more challenging dips, 3 sets of 6 to 10 reps
- Cable pushdowns with overhand grip, 3 sets of 8 to 12 reps
Day B, hypertrophy and detail
- Overhead dumbbell tricep extensions, 3 to 4 sets of 8 to 12 reps
- Dumbbell skull crushers, 3 to 4 sets of 8 to 12 reps
- Dumbbell or cable kickbacks, 3 sets of 12 to 15 reps
For hypertrophy, Gymshark notes that working in the 6 to 12 rep range for 3 to 6 sets at about 60 to 80 percent of your one rep max is a solid target.
How often to train your triceps
Recent research cited in the Gymshark triceps guide recommends training triceps at least twice per week for optimal growth. Greatist’s trainers agree that mixing different exercise types two to three times weekly works well for most people.
A few simple guidelines:
- Frequency: 2 to 3 sessions per week that include tricep focused work.
- Volume: 6 to 12 total working sets per week if you are new, up to 15 to 20 sets per week as you become more advanced.
- Progression: Gradually add weight, increase reps, or shorten rest times so your muscles continue to adapt.
Make small changes every 3 to 4 weeks, such as swapping in a new exercise or changing grip, to avoid plateaus as recommended by Greatist.
Form tips to avoid elbow and shoulder pain
Across all sources, one message is consistent: proper form and controlled movement matter more than heavy weight. Planet Fitness and Greatist both stress form and full range of motion for safety and strength.
Keep these checks in mind:
- Elbows close: On most tricep exercises, keep your elbows near your torso instead of flaring them wide.
- Shoulders down: Do not shrug. Draw your shoulder blades slightly back and down.
- Controlled tempo: Use a steady, smooth rhythm rather than fast, jerky reps.
- No sharp pain: Mild muscle burn is fine, joint pain is not. Stop and adjust if something feels wrong.
If you are unsure about your form, consider filming a set from the side or asking a trainer at your gym to look at a few reps.
Putting it all together
You do not need an elaborate routine to build stronger, more defined arms. A few of the best tricep exercises, done consistently, can make a visible difference in how your arms look and how strong your presses feel.
To recap:
- Use compound moves like close grip bench press and dips for strength.
- Add overhead extensions and skull crushers to target the long head for size.
- Include pushdowns and kickbacks for detail and full contraction.
- Train your triceps at least twice per week, with controlled reps and progressive overload.
Pick one or two compound exercises and one or two isolation moves from this guide, fit them into your weekly schedule, and stick with them for the next month. After a few weeks of consistent work, you will feel the difference every time you press, push, or lift.
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