5 Killer Triceps Exercises to Sculpt Strong Arms in the Gym

If you're tired of your arms looking like limp noodles and want to carve out some serious triceps definition, you're in the right place. The triceps make up two-thirds of your arm's muscle mass, so if you're skipping them, you're leaving gains on the table. Forget just doing endless bicep curls—these five killer triceps exercises will help you build strength, size, and that coveted horseshoe shape.

Close-Grip Bench Press

This isn’t just a chest exercise—when you bring your hands closer together on the bar, your triceps take over big time. Keep your grip just inside shoulder-width, lower the bar to your chest with control, and press up explosively. The key here is keeping your elbows tucked to really torch those triceps. If you're feeling spicy, throw on some extra weight and go for lower reps to build serious strength.

Weighted Dips

Dips are a classic for a reason—they hit all three heads of the triceps while also engaging your chest and shoulders. To maximize the burn, lean slightly forward, keep your elbows tight to your body, and lower yourself until your upper arms are parallel to the floor. If bodyweight isn’t cutting it anymore, strap on a weight belt or hold a dumbbell between your legs for extra resistance.

Overhead Triceps Extension

Want that long-head development that makes your arms look jacked from every angle? Overhead extensions are your best friend. Grab an EZ bar, dumbbell, or cable attachment, press it overhead, and lower it behind your head with control. The stretch at the bottom is where the magic happens—just don’t go so low that you feel like your shoulders are about to explode.

Skull Crushers (Lying Triceps Extension)

Yes, the name sounds terrifying, and yes, you should still do them. Lie on a bench with an EZ bar or dumbbells, lower the weight toward your forehead (not actually your skull, please), and extend back up. The trick? Keep your elbows locked in place—no flaring—to keep tension on the triceps and not your shoulders. If you start feeling it in your joints, lighten the load and focus on form.

Triceps Rope Pushdown

Cable pushdowns are a staple for a reason—they isolate the triceps like nothing else. Grab the rope attachment, stand tall, and push down until your arms are fully extended, then squeeze hard at the bottom. For extra burn, split the rope at the bottom or add a slight pause before releasing. This one’s perfect for high reps to finish off your triceps with a killer pump.

Bonus Tip: Train Smart, Not Just Hard

Triceps respond well to volume, but that doesn’t mean you should destroy them every session. Aim for 2-3 dedicated triceps workouts per week, mixing heavy compound lifts (like close-grip bench) with isolation moves (like rope pushdowns). And don’t forget—progressive overload is key. Whether it’s adding weight, reps, or slowing down the tempo, keep challenging those arms to grow.

Now hit the gym, crush these moves, and watch your triceps pop like never before. No more T-rex arms—just pure, sculpted strength.