5 Best Triceps Exercises for Strength and Muscle Growth

What are the muscles targeted in an upper body workout? The chest, shoulder, upper back, biceps, and triceps. While the triceps may be the smallest on this list, they’re still important to include. We’ll share a few reasons why, along with the best triceps exercise movements. But first, let’s talk about what the triceps are. 

Triceps Muscle Anatomy & Function

The triceps are the muscles found on the back of the upper arm. The anatomical name of the muscle is the triceps brachii. Tri refers to the fact that this muscle has three heads:

• Medial head – sits closest to the body, on the inside back of the upper arm

• Lateral head – sits furthest from the body, on the outside of the back of the upper arm

• Long head – sits between the medial and lateral head 

The triceps’ primary function is extension of the elbow. They also assist with arm adduction at the shoulder joint (shoulder extension) and aid in forearm supination and pronation. You use the triceps for pulling, pushing, and overhead motions. 

Benefits of Strong Triceps

Some people work their triceps because they want bigger arms. Building the triceps helps achieve this goal, in addition to working the biceps. Others desire bigger triceps, specifically. Bodybuilders fall into this latter category as many competition poses make the size and tone of this muscle immediately noticeable.

Another benefit of working the triceps is greater upper arm strength. This makes it easier to do everyday actions involving elbow extension. Lowering shopping bags, putting items on a shelf, and other similar actions rely on strong muscles in the back of the upper arm. Strong triceps also make it easier to power through arm strength exercises.

Working the triceps is even more important for athletes. One reason is that the triceps help stabilize the shoulder during overhead movements used in sports such as basketball, volleyball, and football. 

Studies have also found that, after just four weeks of training, the fatigue in this muscle decreased. (1) Increased triceps endurance can be helpful when athletes are competing in longer events or playing lengthy games.

5 Best Triceps Exercises for Muscle Growth and Strength

Since the muscle has three heads, there is no best tricep exercise. Instead, combining several exercises creates a more complete triceps workout. Here are the five best movements for bigger, stronger triceps.

#1: Triceps Dip

This tricep exercise is sometimes called a bench dip. In addition to working the back of the upper arm, dips also work the chest and shoulder muscles. You can also feel this exercise in the core.

To do triceps dips:

• Sit on a weight bench with the hands next to the hips. The back is straight, and the feet are on the floor shoulder-width apart. 

• Engage the abs and lift the hips slightly, pushing up from the palms of the hands. Move the hips forward until they are just in front of the bench. 

• Next, lower the hips toward the floor, using the triceps to support the movement. Stop once the elbows are at 90 degrees. 

• Then, push into the palms to raise the lower body back up.

• Repeat the steps for the desired number of reps and sets.

#2: Triceps Extension

The overhead triceps extension is an isolation exercise. By not moving the upper arm or elbow during the extension, you’re able to isolate the triceps brachii. You can do a triceps extension in several different positions. There is a standing tricep extension, a seated dumbbell triceps extension, and a lying triceps extension.

The steps for the standing and seated tricep extension are generally the same:

• Hold a dumbbell in both hands. (You can also do this exercise using one arm at a time if that is easier.)

• Bend the elbows and lift them so they are roughly in line with the ears.

• Without moving the upper arm, extend the elbows, lifting the weight toward the ceiling. Be careful to not lock the elbows.

• Once the arms are extended, the weight is lowered, returning to the starting position.

• Repeat the steps for the desired number of reps and sets.

Doing the extension exercise in a lying position is slightly different. While lying on a bench, the dumbbells are raised above the head, then lowered to ear level. Again, the upper arm does not move. This forces the triceps to power the action. 

When doing lying extensions, it is important to control the weight so you don’t drop it on your head. (Hence the reason this exercise is known as the skull crusher.) You can also use a barbell instead of dumbbells if you desire.

#3: Triceps Kickback

The kickback is another isolation exercise. Like with the extension, you don’t move the upper arm. This forces the triceps to take the brunt of the stress versus relying on other muscles.

To do a triceps kickback:

• Place the right knee on a bench. Lean forward, so the right palm is on the bench too. 

• Holding a dumbbell in the left hand, lift the left elbow so the upper arm is perpendicular to the body.

• Extend the elbow, lifting the weight back, toward the ceiling. Don’t lock the elbow.

• Lower the weight back down, until the elbow is at a 90-degree angle.

• Repeat the steps for the desired number of reps and sets before switching to the other side.

#4: Triceps Pushdown

The pushdown can be performed with a rope or bar. This triceps isolation exercise can be done in a standing or sitting position. 

To do a triceps pushdown:

• Stand or sit up straight, holding the rope or bar at chest level. The elbows are close to the sides.

• Push down while extending the elbows. Again, be careful to not lock them.

• Once the arms are extended, slowly allow the rope or bar to return to the starting position. Control the movement as the hands raise back up.

• Repeat the steps for the desired number of reps and sets.

#5: Tate Press

This triceps exercise is performed in a lying position. It is similar to a lying extension. However, instead of dropping the weights by the ears, they are lowered to the chest. 

To do a Tate press:

• Lie back on a bench. Hold the dumbbells upright, as if doing a bench press.

• Bend the elbows and bring one end of the weights so they sit just above the chest. The elbows are pointing outward.

• Push the weight back up, returning to a bench press position.

• Repeat the steps for the desired number of reps and sets.

Other Exercises That Work the Tricep Muscle

Each of the above exercises targets the triceps. But there are a few additional moves that also help strengthen the tricep muscles, even if secondarily. These include the:

• Push up (especially when using a diamond or close grip)

• Close grip bench press

• Dumbbell floor press

These exercises can be incorporated into a workout program to help bolster the triceps.

Tips for Creating a Safe, Effective Triceps Workout

The great thing about a triceps workout that includes the exercises above is that it can be done anywhere. The only movement that uses a machine is the pushdown. All others can be included in your clients’ home workouts. You can also add triceps exercises in a circuit or HIIT workout. There are numerous ways to make them part of your client’s fitness program.

If working the back of the upper arm, the front of the arm must be worked as well since it is the opposing muscle group. Building the biceps and triceps helps prevent muscle imbalances. This reduces injury risk while supporting proper alignment during movement. It also contributes to a more symmetrical appearance.

Some triceps exercises can stress the shoulder joints. So, they may not be advised for clients with shoulder injuries. They may also be difficult for those with tricep or shoulder weakness. Working into them slowly can help build strength without increasing injury risk.

Don’t Be Afraid to Think Beyond Strength Training

When thinking about how to build the triceps, strength training is the first type of exercise that often comes to mind. But other forms of exercise can also benefit the muscle on the back of the upper arm.

One option to consider is yoga. Plank pose, Bridge pose, and Locust pose are all good tricep exercises. So are Four-Limbed Staff Pose, Crane pose, and Crow pose. Adding these poses to your client’s workout can help them obtain stronger triceps.

If you’re interested in this approach, ISSA offers Yoga Instructor Certification. This course teaches you how to break down each pose or asana when teaching clients. You also learn how to create a yoga sequence that delivers the desired results.

References

1. Gacesa, J. Z., Klasnja, A. V., & Grujic, N. G. (2013). Changes in strength, endurance, and fatigue during a resistance-training program for the triceps brachii muscle. Journal of Athletic Training, 48(6), 804–809. https://doi.org/10.4085/1062-6050-48.4.16