Building stronger, more defined triceps is a key component of any effective upper body workout. Here are some of the best tricep exercises, along with tips on how to perform them and variations to keep your workouts engaging and challenging.
1. Overhead Tricep Extension
The overhead tricep extension is highly effective for targeting the long head of the triceps. This exercise places the triceps in a lengthened state, utilizing a full range of motion which enhances tricep activation and growth[1].
How to Perform: Hold a dumbbell, barbell, or cable overhead with your arms extended.
Execution: Lower the weight behind your head by bending your elbows, then extend your arms back to the starting position.
Variations: Use a rope extension with a narrower grip to emphasize both the long and lateral heads of the triceps.
2. Bench Tricep Dips
Tricep dips are a classic bodyweight exercise that primarily target the lateral tricep head but also engage the entire upper body.
How to Perform: Sit on the edge of a bench with your hands gripping the edge and your feet flat on the floor or extended out for more difficulty.
Execution: Lower your body until your upper arms are parallel to the floor, then push back up to the starting position.
Variations: Elevate your feet or add weights across your lap to increase the difficulty. Turning your palms out on the bench can emphasize the medial tricep head[1][2].
3. Skull Crushers
Skull crushers are a powerful exercise for targeting the long head of the triceps. They allow for a large range of motion, similar to overhead extensions, which maximizes tricep contraction.
How to Perform: Lie on a flat bench and hold an EZ bar or dumbbells over your chest.
Execution: Lower the weight down towards your forehead by bending your elbows, then extend your arms back to the starting position.
Variations: Use dumbbells in a hammer-like grip or switch to a barbell for different feels[1][2].
4. Tricep Pushdown
The tricep pushdown is an isolation exercise that effectively targets the lateral and medial heads of the triceps.
How to Perform: Hold a cable attachment (such as a rope, straight bar, or V-bar) with your hands shoulder-width apart.
Execution: Extend the cable downwards by straightening your arms, then return to the starting position.
Variations: Use different cable attachments like a rope for a superior tricep activation and range of motion[1][2].
5. Diamond Press-Ups
Diamond press-ups, or close-grip push-ups, are an effective bodyweight exercise for targeting both the long and lateral heads of the triceps.
How to Perform: Place your hands closer together than shoulder-width apart and perform a push-up, keeping your elbows tucked close to your body.
Execution: Lower your body until your chest almost touches the ground, then push back up to the starting position.
Variations: Elevate your feet on a bench or add a weight plate on your back for increased difficulty[1][2].
6. Dumbbell Tricep Extensions
Dumbbell tricep extensions can be performed in various ways and are versatile for targeting different tricep heads.
Lying Tricep Extension: Lie flat on a bench or the floor with dumbbells locked out overhead. Lower the dumbbells towards your head by bending your elbows, then extend back up explosively[4].
Laying Single Dumbbell Crush Extension: Hold a single dumbbell with both hands over your chest. Lower the dumbbell towards your chest by bending your elbows, then push back up to the starting position[4].
7. Tricep Dips Using Machines
Tricep dips can also be performed using machines, which allow for easy weight adjustments and various intensity techniques.
How to Perform: Use a tricep dip machine and ensure you go through the full range of motion, fully extending and bending your elbows.
Execution: Perform 3-4 sets of 6-10 reps, focusing on full triceps extension to maximize the effectiveness of the exercise[2].
Most Important Facts About the Best Tricep Exercises
Target Different Heads: The triceps consist of three heads (long, lateral, and medial). Exercises like the overhead tricep extension and skull crushers target the long head, while bench dips and tricep pushdowns target the lateral and medial heads[1][2].
Range of Motion: Exercises that allow for a full range of motion, such as overhead extensions and skull crushers, are particularly effective for tricep activation and growth[1][2].
Variations and Progression: Using different grip positions, cable attachments, and adding weights can vary the difficulty and target different muscle fibers. For example, using a rope attachment in tricep pushdowns can add a twist at the bottom of the movement, increasing tricep activation[1][2].
Bodyweight vs. Weighted Exercises: Both bodyweight exercises like diamond press-ups and weighted exercises like skull crushers and tricep pushdowns are essential for a well-rounded tricep workout[1][2].
Proper Form: Maintaining proper form is crucial to avoid injury and ensure the exercises are effective. Keep your upper arms close to your body during dips and extensions, and ensure full extension and bending of the elbows in all exercises[1][2].
By incorporating these exercises into your workout routine and focusing on proper form and variations, you can achieve stronger, more defined triceps.
