If you're looking to build strong, sculpted arms, you can't skip triceps day. These muscles make up two-thirds of your upper arm, so neglecting them means missing out on serious definition and strength. The good news? You don’t need fancy equipment—just some solid gym staples and the right technique. Here are the five best triceps exercises to add to your routine for arms that turn heads.
Close-Grip Bench Press
This isn’t just a chest exercise—it’s a triceps powerhouse. By bringing your hands closer together on the barbell (about shoulder-width apart), you shift more focus to your triceps while still engaging your chest and shoulders. Keep your elbows tucked in as you lower the bar to maximize triceps activation. Start with lighter weights to nail the form before loading up.
Triceps Dips
Old-school but gold-school. Whether you’re using parallel bars or a bench, dips are killer for building mass and strength in your triceps. Lean slightly forward to keep the emphasis on your arms instead of your chest. If bodyweight dips get too easy, add a weight belt or hold a dumbbell between your legs for extra resistance.
Skull Crushers (Lying Triceps Extensions)
The name sounds scary, but this move is a triceps-building beast. Lying on a bench with an EZ bar or dumbbells, lower the weight toward your forehead (not your actual skull—control is key), then extend back up. Keep your elbows steady to avoid turning this into a shoulder exercise. Go slow—momentum is the enemy here.
Overhead Triceps Extension
Single-arm with a dumbbell or double-arm with a barbell, this exercise targets the long head of your triceps for that full, rounded look. Sitting or standing, press the weight overhead, then lower it behind your head while keeping your elbows close to your ears. The stretch at the bottom is where the magic happens.
Rope Triceps Pushdown
Cable machines aren’t just for warm-ups—the rope attachment lets you really squeeze your triceps at the bottom of each rep. Stand tall, pull the rope down, and at the bottom, split the rope apart to maximize contraction. This is perfect for finishing off your triceps with a killer pump.
Bonus Tip: Mind the Volume
Triceps respond well to moderate-to-high volume, so aim for 3-4 sets of 8-12 reps per exercise. But don’t overdo it—these muscles also work during chest and shoulder movements, so balance is key. Pair these exercises with solid nutrition and progressive overload, and you’ll be flexing those sculpted arms in no time.
