Building strong and well-defined triceps is essential for balanced arm development and improving overall upper body strength. The triceps brachii, located at the back of your upper arm, is responsible for elbow extension and contributes significantly to pushing movements. To effectively grow your triceps, incorporating a variety of exercises that target all three heads—the long, lateral, and medial—is key. Here are the top 10 exercises to build strong tricep muscles.
1. Close-Grip Bench Press
The close-grip bench press is a compound movement that targets the triceps along with the chest and shoulders. By narrowing your grip on the barbell, the triceps take on more workload, making this a powerful strength-builder.
How to do it:
- Lie flat on a bench and grip the barbell with hands about shoulder-width apart.
- Lower the bar to your chest, keeping elbows close to your sides.
- Press the bar back up to the starting position.
2. Tricep Dips
Tricep dips are a bodyweight exercise that can be done on parallel bars or a bench. They effectively engage all three heads of the triceps and also recruit shoulder and chest muscles.
How to do it:
- Support your body on parallel bars or with hands on a bench behind you.
- Lower yourself by bending your elbows until your upper arms are parallel to the floor.
- Push back up to the starting position.
3. Overhead Dumbbell Tricep Extension
This isolation exercise targets the long head of the triceps, which lies deep and helps with overall arm size and definition.
How to do it:
- Hold a dumbbell with both hands overhead, arms fully extended.
- Lower the dumbbell behind your head by bending your elbows.
- Extend your arms back up to complete one rep.
4. Cable Tricep Pushdowns
Using a cable machine, tricep pushdowns are excellent for constant tension and isolating the lateral head.
How to do it:
- Attach a straight or rope handle to the high pulley.
- Grip the handle with palms facing down and elbows tucked to your sides.
- Push the handle down until your arms are fully extended, then slowly return.
5. Skull Crushers (Lying Tricep Extensions)
Skull crushers are an effective exercise that targets the triceps while also allowing you to use moderate to heavy weight safely.
How to do it:
- Lie on a bench holding an EZ bar or dumbbells with arms extended.
- Lower the weight towards your forehead by bending the elbows.
- Extend the arms back up without locking out completely.
6. Diamond Push-Ups
A bodyweight exercise variation that targets the triceps more than traditional push-ups.
How to do it:
- Get into a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest toward your hands, keeping elbows close.
- Push back up to the plank position.
7. Dumbbell Kickbacks
Dumbbell kickbacks isolate the triceps and focus on the lateral and medial heads for definition and strength.
How to do it:
- Hold a dumbbell in each hand, bend over at the waist with a flat back.
- Keep your upper arms close to your torso and extend your elbows back to straighten your arms.
- Slowly return to starting position.
8. Weighted Bench Dips
Adding weight to bench dips increases resistance and challenges your triceps for growth.
How to do it:
- Place your hands on a bench behind you and rest your feet on the floor or elevated surface.
- Add weight on your lap (a plate or dumbbell).
- Lower your body by bending the elbows and push back up.
9. Single-Arm Overhead Cable Extensions
This exercise targets each arm independently and focuses on the long head of the triceps.
How to do it:
- Attach a single handle to a low pulley.
- Face away from the machine, grab the handle with one hand overhead.
- Extend your elbow fully while keeping the upper arm stationary.
10. Close-Grip Push-Ups
A simple and effective bodyweight exercise that emphasizes the triceps.
How to do it:
- Get into a plank position with your hands placed closer than shoulder-width apart.
- Lower your body by bending the elbows, keeping them close to your sides.
- Push back up to the start position.
Conclusion
Incorporating a variety of these top 10 exercises into your workout routine will help you develop stronger, larger, and more defined triceps. Focus on using proper form and progressively increasing resistance for the best muscle growth results. Remember to balance your training with adequate rest, nutrition, and recovery to maximize gains and prevent injury. Start mixing these movements today and watch your triceps transform!