10 Best Tricep Exercises

Understand your triceps first

If you want bigger, stronger arms, prioritizing the best tricep exercises should come before yet another biceps curl. Your triceps make up roughly two thirds of your upper arm size, and they play a key role in every pressing move you do, from pushups and bench press to overhead presses and dips.

Your triceps brachii has three heads:

• Long head: Runs along the back of your upper arm and contributes a lot to arm size.
• Lateral head: Sits on the outside of your arm and creates that “horseshoe” shape.
• Medial head: Lies deeper and helps lock out your elbow on every press.

The best tricep exercises target all three heads through a mix of:

• Compound presses that let you lift heavy.
• Isolation moves that keep tension locked on the triceps.
• Different arm positions like overhead, at your side, and close to your body.

You will see the best progress when you:

• Train triceps at least twice per week
• Use mostly 8 to 15 reps per set, staying close to failure with good form
• Mix bodyweight, dumbbell, and cable or machine work when you can

Below, you will find 10 of the best tricep exercises, with simple coaching cues, beginner tweaks, and progression ideas so you can plug them straight into your workouts.

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1. Tricep dips

If you had to pick one bodyweight move for bigger arms, tricep dips would be a strong contender. Coaches often call them the king of bodyweight tricep exercises because your triceps handle a big share of your bodyweight on every rep.

Tricep dips primarily hammer the long head, with solid work for the lateral and medial heads too.

How to do tricep dips

You can use parallel bars, dip bars, or an assisted dip machine.

1. Grip the bars firmly, arms straight, shoulders down and away from your ears.
2. Keep your torso mostly upright and elbows tucked close to your sides.
3. Bend your elbows and lower until they reach about a 90 degree angle. Avoid dropping too low to protect your shoulders.
4. Press back up by driving through your hands until your elbows are almost straight, but not locked out.

Technique tips

• Stay upright to keep tension on your triceps. Leaning far forward turns this into more of a chest dip.
• Control the way down. Do not bounce out of the bottom.
• Keep your shoulders relaxed, not shrugged toward your ears.

Regressions and progressions

If full bodyweight dips are too tough right now, you can:

• Use an assisted dip machine
• Start with bench dips using a sturdy bench or chair
• Try bent knee dips with your feet on the floor to reduce load

If dips feel too easy, you can:

• Add a dip belt with weight
• Place your feet on another bench to raise your legs
• Slow the lowering phase to three seconds per rep

For safety, if you already have shoulder or elbow pain, you may want to favor pushup variations or cable pushdowns until those joints feel better.

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2. Close grip bench press

The close grip bench press is one of the best tricep exercises for combining heavy loading with strong triceps activation. Compared with a standard bench press, bringing your grip in narrower shifts more of the work from your chest to your triceps and helps you build pressing strength that carries over to pushups and overhead work.

This move hits all three tricep heads, with a slight emphasis on the medial and lateral heads at lockout.

How to do close grip bench press

1. Lie on a flat bench with your eyes under the bar. Plant your feet firmly.
2. Grip the bar just inside shoulder width. Your wrists should stack above your elbows when the bar is on your chest.
3. Unrack the bar and hold it over your mid chest with straight arms.
4. Lower the bar under control to the lower part of your chest, keeping elbows tucked about 30 to 45 degrees from your sides.
5. Press the bar back up, focusing on driving through your triceps until your elbows are almost locked.

Technique tips

• Do not bring your hands so close that your wrists feel jammed. Slightly narrower than normal bench width is enough.
• Keep your upper back tight on the bench and your shoulder blades slightly squeezed together.
• Use a controlled bar path. Think “down to the lower chest, up over the shoulders.”

Regressions and progressions

• Swap the bar for dumbbells if a barbell bothers your wrists or shoulders.
• Use a close grip pushup on the floor if you train at home without equipment.
• Progress by adding small weight jumps weekly, or adding a controlled pause on your chest for extra difficulty.

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3. Skull crushers (EZ bar or dumbbell)

Skull crushers are a classic isolation move and still one of the best tricep exercises for adding size, especially through the long head. They let you stretch the triceps under load and then squeeze hard at the top, which is a powerful combination for muscle growth.

You can use an EZ bar, straight bar, or dumbbells. An EZ bar often feels easier on your wrists.

How to do skull crushers

1. Lie on a flat bench with the bar or dumbbells held above your shoulders, arms straight.
2. Keep your upper arms angled slightly back, not vertical. This keeps constant tension on your triceps.
3. Bend your elbows and lower the weight toward your forehead or just behind your head, keeping your elbows fixed in place.
4. When you feel a good stretch in your triceps, extend your elbows and push the weight back up, stopping just short of lockout.

Technique tips

• Keep your elbows from drifting out wide. Think about squeezing them in.
• Move only at the elbow. Your upper arms should stay mostly still.
• Use a full but safe range of motion. Stop before your elbows feel uncomfortable.

Regressions and progressions

• Use lighter dumbbells if a bar feels unstable.
• Perform single arm skull crushers to address imbalances.
• Progress by very small weight increases or by adding reps within the 10 to 15 range.

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4. Overhead tricep extension

The overhead tricep extension, with a dumbbell or cable, is a top choice for training the long head of your triceps. When your arm is fully overhead, the long head stretches more, which research suggests can increase activation and hypertrophy.

You can do this seated or standing, with one arm or both.

How to do overhead tricep extension

1. Grip one dumbbell with both hands or hold a dumbbell in each hand.
2. Press the weight overhead with your elbows close to your ears.
3. Keeping your upper arms fixed, bend your elbows and lower the weight behind your head until you feel a stretch in your triceps.
4. Extend your elbows to bring the weight back up, stopping just short of full lockout.

Technique tips

• Do not let your ribs flare or your lower back arch. Brace your core.
• Keep your elbows pointing roughly forward, not flared wide out to the sides.
• Move in a controlled rhythm. No swinging.

Regressions and progressions

• Start with a single arm version using a light dumbbell if your shoulders feel tight.
• Try a cable overhead extension using a rope for smoother resistance.
• Progress by slowly increasing weight once you can manage 12 to 15 solid reps.

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5. Tricep pushdowns

When you think of “arm day” in a gym, tricep pushdowns probably come to mind. They are beginner friendly, joint friendly, and easy to adjust. Grip, handle, and cable height tweaks let you bias different tricep heads, especially the lateral and medial heads.

How to do tricep pushdowns

1. Face a cable stack with a bar or rope attached at the top.
2. Grab the handle and step back slightly. Your elbows should rest by your sides at about a 90 degree angle.
3. Keeping your upper arms glued to your ribs, push the handle down by straightening your elbows.
4. At the bottom, briefly squeeze your triceps, then return under control until your forearms are about parallel to the floor.

Technique tips

• Do not swing your torso or turn this into a mini crunch. Stay tall.
• Keep your shoulders down so they do not help the movement.
• With a rope attachment, lightly flare your hands apart at the bottom to increase tricep activation, especially in the lateral head.

Regressions and progressions

• Start with lighter weight and higher reps to learn the movement.
• If you train at home, replicate the pattern with a resistance band anchored overhead.
• Progress by adding small weight increments or by slowing the eccentric (lowering) to three seconds.

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6. Diamond pushups

Diamond pushups, also called triangle or close grip pushups, are a powerful bodyweight triceps builder. You do not need equipment, and you can shift the difficulty quickly, which makes them a go to option for home workouts.

These hit all three heads but particularly challenge the lateral head on the outside of your arm.

How to do diamond pushups

1. Set up in a high plank with your hands directly under your chest.
2. Place your thumbs and index fingers together so they form a diamond shape.
3. Keep your body in a straight line from head to heels, glutes and core braced.
4. Bend your elbows and lower your chest toward your hands, keeping elbows close to your sides.
5. Push the floor away and straighten your arms to return to the start.

Technique tips

• If your wrists feel strained, you can move your hands slightly wider while still keeping a close grip.
• Avoid letting your hips sag or pike up. Think “one solid plank”.
• Control the tempo so each rep looks the same.

Regressions and progressions

To make diamond pushups easier, you can:

• Drop to your knees
• Use an incline such as a bench, box, or countertop

To make them harder, you can:

• Elevate your feet on a bench or step
• Add a weighted vest or backpack
• Slow the eccentric or add a brief pause just above the floor

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7. Bench or chair tricep dips

Bench dips, sometimes called chair dips, are a beginner friendly route into the dip pattern and one of the best tricep exercises if you only have basic furniture available. You can do them almost anywhere with a sturdy chair, couch, or low table.

They target all three heads, with strong emphasis on the long head, and they prepare you for full parallel bar dips.

How to do bench tricep dips

1. Sit on the edge of a bench or chair, hands gripping the edge beside your hips, fingers facing forward.
2. Walk your feet forward and slide your hips off the edge so you support yourself with your arms.
3. With your chest lifted and shoulders down, bend your elbows and lower your body toward the floor.
4. Stop when your elbows are around 90 degrees or just before your shoulders feel strained.
5. Press through your hands and straighten your arms to come back up, without locking out your elbows.

Technique tips

• Keep your torso close to the bench instead of drifting far forward.
• Avoid dipping too deep, which can stress your shoulders.
• Do not hunch or shrug your shoulders. Think “proud chest”.

Regressions and progressions

• Bend your knees and keep your feet closer to your body to reduce the load.
• Straighten your legs with heels on the floor to increase difficulty.
• Elevate your feet on another bench to make it harder, or switch to parallel bar dips once you are strong and pain free.

If you have shoulder issues, use a reduced range of motion or favor pushdowns and close grip presses instead.

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8. Dumbbell kickbacks

Dumbbell tricep kickbacks give you a strong contraction at the top of the movement and let you work each arm independently, which can correct muscle imbalances and reduce joint stress. They are especially effective for the lateral head, since you finish with your arm straight and behind your body.

How to do dumbbell kickbacks

1. Brace one hand and knee on a bench, or hinge at the hips with both feet on the floor.
2. Hold a dumbbell in your working hand, upper arm in line with your torso, elbow bent to about 90 degrees.
3. Keeping your upper arm fixed, straighten your elbow and drive the dumbbell back until your arm is fully extended.
4. Squeeze your triceps for a brief pause, then slowly return to the start.

Technique tips

• Keep your upper arm still. If it swings, you are using momentum.
• Avoid letting the weight drop quickly. Maintain control both ways.
• Choose a weight that you can fully control for 10 to 15 reps.

Regressions and progressions

• Start with light dumbbells to learn the pattern.
• Try a cable kickback for more constant tension through the entire range.
• Progress by slightly increasing weight or adding a one second squeeze at the top.

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9. Close grip pushups

Close grip pushups bridge the gap between standard pushups and diamond pushups. They still slam your triceps, but with less wrist strain and a bit more support from your chest and shoulders. This makes them ideal if you are building up to stricter tricep variations.

How to do close grip pushups

1. Set up in a high plank position. Place your hands slightly closer than shoulder width apart under your shoulders.
2. Keep your body in a straight line, core braced and glutes tight.
3. Bend your elbows, keeping them tucked near your sides, and lower your chest toward your hands.
4. Press back up to the starting position, focusing on driving through your triceps.

Technique tips

• Think about “screwing” your hands into the floor to keep shoulders stable.
• Do not flare your elbows out wide. Aim for a narrow angle relative to your torso.
• If your lower back arches, bring your feet a little wider and brace your core harder.

Regressions and progressions

• Drop to your knees or use a bench for an incline version if you need less load.
• Elevate your feet or add a weighted vest to make them tougher.
• Use close grip pushups as a finisher after heavy presses or dips.

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10. Single arm overhead tricep extension

You saw the two arm overhead extension earlier. The single arm version deserves its own spot in the list of best tricep exercises because it lets you:

• Focus hard on one tricep at a time
• Fix left to right strength imbalances
• Use a gentler path that may feel better on your shoulders

This move heavily loads the long head while still training the other two heads.

How to do single arm overhead extension

1. Stand tall or sit upright, holding a light dumbbell in one hand.
2. Press the dumbbell overhead, elbow close to your ear. Support your working arm with your free hand if needed.
3. Bend your elbow and slowly lower the weight behind your head until you feel a comfortable stretch.
4. Extend your elbow to lift the dumbbell back overhead, stopping short of full lockout.
5. Complete your reps on one side before switching arms.

Technique tips

• Keep your ribcage stacked over your pelvis. Do not arch your lower back.
• Move smoothly, no jerking or swinging to get the weight up.
• Choose a weight that lets you keep control through the full range.

Regressions and progressions

• Start very light and build confidence in the pattern.
• Once you can handle 12 to 15 perfect reps, nudge the weight up.
• Use this as a finisher after heavier compound tricep work.

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Sample tricep workouts you can use

You do not need all ten exercises at once. Pick 3 or 4 that fit your equipment, then rotate them every few weeks. Here are a few simple templates you can plug in right away.

Beginner tricep day (gym or home)

Perform 2 to 3 sets of each, resting 60 to 90 seconds between sets.

• Bench or chair tricep dips: 3 sets of 8 to 10 reps
• Close grip pushups (knees or incline if needed): 3 sets of 8 to 12 reps
• Dumbbell kickbacks: 2 to 3 sets of 10 to 15 reps

Dumbbell focused tricep workout

If you mainly have dumbbells, use this:

• Close grip dumbbell bench press or floor press: 3 to 4 sets of 8 to 12 reps
• Dumbbell skull crushers: 3 sets of 10 to 12 reps
• Single arm overhead tricep extension: 2 to 3 sets of 12 to 15 reps each arm

Gym based tricep workout

If you have machines and cables available, try:

• Close grip bench press: 3 to 4 sets of 6 to 10 reps
• Tricep dips or assisted dips: 3 sets of 8 to 10 reps
• Cable tricep pushdowns with rope: 3 sets of 10 to 15 reps
• Overhead cable tricep extensions: 2 sets of 12 to 15 reps

Aim to train triceps two times per week, leaving at least one rest day between sessions. Choose loads that bring you close to technical failure within your target rep range without breaking form.

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Form, safety, and progression

Even the best tricep exercises will not deliver if your form is sloppy or your joints are unhappy. Keep these principles in mind across all your tricep work:

Warm up first

• 3 to 5 minutes of light cardio
• Dynamic arm circles and shoulder rolls
• A couple of easy sets of your first exercise

Protect your shoulders and elbows

• Do not dip too low on dips or bench dips
• Avoid locking your elbows hard at the top of each rep
• Stop any exercise that causes sharp pain, and swap it for a similar pattern that feels better

Use full, controlled range of motion

• Lower until you feel a good stretch without joint discomfort
• Do not bounce out of the bottom or let gravity do the work

Progress gradually

• Add small amounts of weight
• Or add a rep or two each week within the 8 to 15 rep range
• Or slow the tempo slightly to increase time under tension

Train consistently

• 2 to 3 tricep focused sessions per week
• 3 to 4 exercises per session
• 3 to 4 sets of 8 to 15 reps per exercise, depending on the movement and your goal

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Putting it all together

If your goal is bigger arms and stronger presses, your triceps cannot be an afterthought. By building your routine around the best tricep exercises like dips, close grip presses, skull crushers, overhead extensions, pushdowns, and smart pushup variations, you will:

• Add noticeable size to the back of your arms
• Improve your bench press, pushups, and overhead lifts
• Make everyday tasks like carrying bags or pushing heavy doors feel easier

Pick three exercises from this list that match your equipment, schedule two tricep sessions this week, and commit to adding one small progression each workout. Stay patient, keep your form tight, and your triceps will respond.

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