If you're looking to build sleeve-busting triceps, you’ve come to the right place. These five killer workouts will torch those stubborn muscles and have you flexing in the mirror in no time. The triceps make up two-thirds of your arm, so if you want serious definition and strength, you can’t just rely on bicep curls—these exercises are where the real magic happens.
Close-Grip Bench Press
This move is a classic for a reason—it slams your triceps while still engaging your chest and shoulders for stability. Lie on a flat bench, grip the barbell with hands shoulder-width apart (closer than a standard bench press), and lower it to your chest before pressing back up. Keep your elbows tucked in to maximize tricep activation. Go for 3-4 sets of 8-12 reps with a challenging weight.
Skull Crushers (Lying Tricep Extensions)
Don’t let the name scare you—just don’t drop the weight on your face. Lie on a bench holding an EZ bar or dumbbells, arms extended straight up. Bend at the elbows to lower the weight toward your forehead, then extend back up. The slow, controlled motion is key here. Aim for 3 sets of 10-12 reps, and if you’re feeling spicy, finish with a burnout set using lighter weights.
Tricep Dips
No fancy equipment? No problem. Hit the parallel bars (or even a sturdy bench) and lower yourself until your elbows are at 90 degrees, then push back up. Keep your torso upright to focus on the triceps rather than your chest. For extra intensity, add a weight plate on your lap or use a dip belt. Shoot for 3 sets to failure—your arms will be screaming (in a good way).
Overhead Tricep Extension
This one targets the long head of the triceps, which is crucial for that full, rounded look. Stand or sit holding a dumbbell or cable attachment with both hands, arms extended overhead. Bend at the elbows to lower the weight behind your head, then press back up. Keep your core tight to avoid arching your back. Do 3 sets of 12-15 reps with a moderate weight.
Cable Rope Pushdown
Perfect for finishing off your triceps, this isolation move keeps constant tension on the muscle. Attach a rope to a high pulley, grip the ends, and push down until your arms are fully extended, then slowly return to the starting position. Squeeze at the bottom for maximum burn. Try 4 sets of 12-15 reps, dropping the weight each set for a brutal pump.
Bonus Tip: Superset for Extra Burn
Want to take it up a notch? Pair two of these exercises back-to-back with minimal rest—like skull crushers followed by rope pushdowns. Your arms will feel like they’re on fire (in the best possible way).
Stick with these workouts, and you’ll be well on your way to triceps that turn heads. Just remember: form over ego. Nobody cares how much you’re lifting if your technique is trash. Now get to it—those guns won’t build themselves!
