10 Best Triceps Exercises

    Triceps make up two-thirds of your upper arm. So, to achieve powerful muscular arms you must focus on building powerful muscular triceps.

    The key is to train the triceps hard and smart with the most effective triceps exercises. Here are the 10 best triceps mass building exercises to include in your triceps workout.


    1. Close-Grip Bench Press

    Close Grip Bench Press is one of the top three exercises for overall triceps mass and strength. It is an extremely effective exercise that you will be wise to include in your triceps routine.

    Place your hands 8-10 inches apart when performing the close grip bench and keep your elbows tucked to the side of your torso. Perform the close grip bench at the beginning of the workout.

    2. Parallel Bar Dip

    Parallel bar dip is another top three triceps exercise. If you can do more than 12 dips, then use a weight belt to perform weighted dips. To focus more on the triceps instead of the chest, keep your torso more upright and your elbows tucked close to the side of your body. Perform this exercise first or second in your triceps workout.

    3. Lying Triceps Extension

    Lying triceps extension is the third best triceps exercise that you can perform. This exercise equally targets the lateral and long heads of the triceps muscle for maximum muscle activation and growth.

    4. Bench Dip

    Bench dip is a classic body weight triceps exercise that effectively engages the triceps muscle. If you can do more than 12 reps of this exercise, then make it a weighted bench dip by having a spotter put plates on your thighs to increase the resistance.

    5. Close Grip Push Up

    Close grip push up is an excellent triceps activator that like the bench dip is a body weight exercise. Keep your hands close and elbows tucked in when performing this exercise. Have a spotter put a plate on your back to add resistance.

    6. Overhead Dumbbell Extension

    Overhead dumbbell extension is a very effective exercise for targeting the long head of the triceps. Make sure to keep your elbows back and close to your body when performing the exercise. Get a good stretch on the bottom and good contraction in your triceps on the top.

    7. Cable Rope Overhead Extension

    Cable rope overhead extension is similar to the dumbbell overhead extension. The cable version keeps constant tension on your triceps through the full range of movement. Keep your elbows close and feel the stretch and contraction as you perform the exercise.

    8. Cable Straight Bar Push-down

    Cable straight bar triceps push down is a great triceps exercise that activates the lateral head of the triceps extremely well. Keep your elbows close to your sides and drive the weight down and then slowly bring it back up. Focus on the mind to muscle connection.

    9. Dumbbell Kickbacks

    Dumbbell kickbacks are effective for developing the upper portion of the triceps. Use less weight on this exercise and really focus on the movement to activate the triceps effectively.

    10. Cable One Arm Reverse Extension

    Cable one arm triceps reverse extension is a great triceps isolation exercise that you can perform at the end of your workout to exhaust the muscle. Keep your elbow close to your body and focus on the movement.