So, you want bigger, more defined arms? Well, let me tell you a little secret—your triceps are the real MVPs. They make up about two-thirds of your upper arm, so if you’re skipping triceps day, you’re missing out on some serious gains. Whether you want to improve your bench press, tone your arms, or just get stronger overall, hitting your triceps the right way is key.
Let’s break down the 10 best triceps exercises that’ll help you build strength and definition. Ready? Let’s go!
1. Close-Grip Bench Press
If you’re benching but not feeling it in your triceps, your grip might be too wide. A close-grip bench press shifts the focus to your triceps, making it a killer compound move.
How to Do It:
- Lie on a flat bench and grip the bar about shoulder-width apart.
- Lower the bar slowly to your chest while keeping your elbows tucked in.
- Push the bar back up, squeezing those triceps at the top.
Common Mistakes:
🚫 Holding the bar too close (this can hurt your wrists).
🚫 Letting elbows flare out—keep them tucked for max triceps engagement.
🚫 Rushing through reps. Slow and controlled wins the race.
💡 Pro Tip: Start with a moderate weight and focus on strict form for the best results.
2. Triceps Dips
Want a bodyweight exercise that’ll torch your triceps? Dips are your best friend. They hit all three triceps heads while also working your chest and shoulders.
How to Do It:
- Grab the parallel bars and lift yourself up.
- Keep your elbow at a ninety degree angle.
- Push yourself back up without locking out your elbows.
Common Mistakes:
🚫 Leaning too far forward—this turns it into more of a chest exercise.
🚫 Not lowering enough—full range of motion = better results.
🚫 Locking out your elbows, which can stress the joints.
💡 Pro Tip: Struggling? No worries—start with bench dips or use an assisted dip machine.
3. Skull Crushers (Lying Triceps Extensions)
The name sounds intense, but trust me, this exercise is gold for building thicker arms.
How to Do It:
- Lie on a bench and hold an EZ bar or dumbbells overhead.
- Lower the weight towards your forehead (hence the name “skull crushers”).
- Extend your arms back up, keeping your elbows locked in place.
Common Mistakes:
🚫 Dropping the weight too fast—this is how accidents happen!
🚫 Letting elbows drift forward—keep them still to really hit the triceps.
🚫 Going too heavy and sacrificing form.
💡 Pro Tip: Control the movement and keep those elbows locked in place.
4. Overhead Triceps Extension
If you want full triceps development, you’ve got to hit the long head, and overhead extensions do just that.
How to Do It:
- Hold a dumbbell with both hands behind your head.
- Lower it slowly, keeping your elbows close to your head.
- Push it back up, fully extending your arms.
💡 Pro Tip: You can do this seated or standing with a dumbbell, EZ bar, or cable machine.
5. Triceps Rope Pushdowns
Cable pushdowns are a must for targeting the lateral and medial heads of your triceps.
How to Do It:
- Attach a rope handle to a cable machine.
- Push the rope downward, splitting it at the bottom.
- Slowly return to the start position while keeping tension on your triceps.
💡 Pro Tip: Lighten the weight if you’re using momentum instead of your triceps.
6. Diamond Push-Ups
No equipment? No problem. Diamond push-ups will smoke your triceps.
How to Do It:
- Get into a push-up position with your hands forming a diamond shape.
- Lower your chest while keeping elbows close.
- Push back up, focusing on your triceps.
💡 Pro Tip: Too tough? Drop to your knees or do them on an incline.
7. Single-Arm Dumbbell Overhead Extension
This one fixes muscle imbalances and helps ensure both arms are working equally.
💡 Pro Tip: Keep your core tight to avoid arching your lower back.
8. Cable Kickbacks
A great isolation move that keeps constant tension on your triceps.
💡 Pro Tip: Focus on slow, controlled reps for maximum activation.
9. French Press (Seated Triceps Press)
Similar to skull crushers but with more emphasis on triceps stretch.
💡 Pro Tip: Keep elbows in to avoid too much shoulder involvement.
10. Tate Press
A unique movement that builds thicker triceps and pressing strength.
💡 Pro Tip: Hold dumbbells at a 45-degree angle for the best results.
Final Thoughts
If you want bigger, stronger triceps, start adding these exercises into your routine ASAP. Focus on good form, increase weight over time, and stay consistent. Stick with it, and trust me—your arms will be looking 🔥 in no time!