If you're looking to build strong, sculpted arms, you can't sleep on the triceps. These muscles make up about two-thirds of your arm, so if you want that defined, powerful look, you gotta give them some love. Forget just doing endless bicep curls—your triceps are the real MVPs when it comes to arm strength and aesthetics.
Close-Grip Bench Press
This is a killer move for overall triceps development. By bringing your hands closer together on the bar, you shift more focus from your chest to your triceps. Keep your elbows tucked in and lower the bar to your mid-chest, then press up explosively. It’s like the bench press’s more focused cousin—way more triceps engagement, same badass results.
Dips (Weighted or Bodyweight)
Dips are a classic for a reason. Whether you're using parallel bars or a bench, this exercise hits all three heads of the triceps. For extra intensity, add a weight belt or hold a dumbbell between your legs. Just make sure you keep your torso upright to maximize triceps activation—leaning forward turns it into more of a chest exercise.
Skull Crushers (EZ Bar or Dumbbells)
The name sounds brutal, and yeah, it can be if you don’t control the weight. But when done right, skull crushers (lying triceps extensions) are one of the best isolation moves for the triceps. Keep your elbows steady and lower the weight toward your forehead (not your actual skull, please), then extend back up. Pro tip: Don’t flare your elbows—keep them in tight for maximum burn.
Triceps Rope Pushdown
This cable machine staple is perfect for that final pump at the end of your workout. The rope allows for a full range of motion, letting you really squeeze at the bottom of each rep. Split the rope at the bottom for an extra contraction. It’s simple but super effective for carving out those horseshoe-shaped triceps.
Overhead Triceps Extension (Dumbbell or Cable)
Since the long head of the triceps gets the most stretch in an overhead position, this exercise is a must for full development. You can do it with a dumbbell, barbell, or cable—just make sure you keep your core tight and avoid arching your back. Slow and controlled reps here make all the difference.
Diamond Push-Ups
No equipment? No problem. Diamond push-ups (where you form a triangle with your hands) force your triceps to work overtime. They’re tougher than regular push-ups, so don’t be surprised if you feel the burn fast. If these get too easy, elevate your feet or add a weight plate on your back.
JM Press
A hybrid between a close-grip bench press and a skull crusher, the JM press is a powerlifter favorite for building serious triceps strength. Lower the bar toward your upper chest while keeping your elbows slightly flared, then press back up. It’s a sneaky way to overload your triceps without maxing out on skull crushers.
Single-Arm Cable Kickback
Isolation at its finest. The kickback forces your triceps to work without any help from momentum. Keep your elbow glued to your side and extend your arm back until it’s fully straight. The contraction at the top is where the magic happens—hold it for a second to really feel it.
Tate Press (Dumbbell Triceps Press)
This underrated exercise involves pressing dumbbells together while keeping your elbows flared. It’s like a mix between a fly and a triceps extension, and it fries your triceps in the best way possible. Go light at first—it’s harder than it looks.
Floor Press (Close-Grip)
A bench press variation that limits your range of motion, forcing your triceps to work harder in the lockout phase. Since you can’t rely on a stretch reflex at the bottom, your triceps have to do all the heavy lifting (literally). Great for building explosive power.
Final Tips for Triceps Domination
Your arms will thank you later. Now go crush those workouts and get those sleeves stretching!
