Build Your Triceps with These 10 Exercises
The triceps play a crucial role in most upper-body movements and everyday activities. As a result, training your triceps is essential for both strength and performance.
As the name suggests, the triceps muscle consists of three heads: the long head, lateral head, and medial head. All three heads are activated during triceps exercises, but certain movements emphasize specific portions more than others. For optimal development, your training program should include exercises that target all three heads.
Why Train Your Triceps?
Strong triceps contribute to better functional movement and are essential for improving performance in other exercises. For example, triceps strength is a key factor in pressing movements such as the bench press.
10 Exercises to Torch Your Triceps
- Triceps Pressdown
- Close-Grip Bench Press
- Diamond Push-Up
- Skullcrusher (Barbell)
- Bench Dip
- Cable Overhead Extension
- Parallel Bar Dip
- Triceps Machine Dip
- Dumbbell Overhead Triceps Extension
- Cable Triceps Kickback
1. Triceps Pressdown
This exercise is all about isolating the triceps. Using a cable machine allows you to maintain constant tension throughout the movement.
Recommended Volume:
- Sets: 3
- Reps: 8–12
2. Close-Grip Bench Press
To maximize triceps activation, keep your hands approximately 20–25 cm (8–10 inches) apart. Keep your elbows tucked in to reduce stress on the shoulders.
Recommended Volume:
- Sets: 3–4
- Reps: 6–8
Since the rep range is lower, use relatively heavier weights.
3. Diamond Push-Up
This is arguably one of the most challenging exercises on the list. It requires significant upper-body strength, so beginners may need to perform it on their knees initially.
Recommended Volume:
- Sets: 2–3
- Reps: 12–15
4. Skullcrusher (Barbell)
A classic triceps builder that effectively targets all three heads.
Recommended Volume:
- Sets: 3–4
- Reps: 10–12
5. Bench Dip
This bodyweight exercise requires only a bench or sturdy surface.
Keep your hips close to the bench to minimize shoulder stress. Maintain your shoulders down and away from your ears throughout the movement.
Recommended Volume:
- Sets: 3
- Reps: 10–12
6. Cable Overhead Extension
This exercise provides an excellent stretch for the long head of the triceps and promotes strong muscle activation.
Recommended Volume:
- Sets: 3
- Reps: 8–12
7. Parallel Bar Dip
Many people struggle to perform enough repetitions of this exercise for hypertrophy. To emphasize the triceps, keep your torso as upright as possible and your elbows close to your sides.
Recommended Volume:
- Sets: 3–4
- Reps: 8–12
8. Triceps Machine Dip
A compound movement that makes drop sets and weight adjustments simple.
Ensure you perform the full range of motion by fully extending and bending your elbows.
Recommended Volume:
- Sets: 3–4
- Reps: 6–10
9. Dumbbell Overhead Triceps Extension
This movement can be performed seated, standing, or with one arm at a time.
If performed standing, avoid using excessively heavy weights to reduce lower-back strain.
Recommended Volume:
- Sets: 3
- Reps: 10–12
10. Cable Triceps Kickback
For most people, the cable variation is more effective than the dumbbell version because it provides more consistent tension.
Keep your upper arm parallel to the floor and avoid letting your elbow drop during the movement.
Recommended Volume:
- Sets: 3
- Reps: 10–12
Gymat
With Gymat, you gain access to a large library of triceps exercises and variations. You can also receive a personalized AI-generated workout plan in seconds, tailored to your goals and available equipment.
Summary
Training your triceps is essential not only for arm development but also for improving performance in many other upper-body exercises. Many people neglect triceps training, but it’s never too late to start. Begin with manageable weights, focus on proper technique, and gradually increase the resistance over time.