If you're looking to build strong, sculpted triceps, you're in the right place. These muscles—often overshadowed by biceps—are actually the powerhouse behind arm definition and upper-body strength. Whether you want to rock sleeveless shirts with confidence or boost your pressing power, nailing these top 10 tricep exercises will get you there.
Close-Grip Bench Press
This move is a game-changer for tricep growth because it shifts more emphasis from your chest to your arms. Keep your hands just inside shoulder-width apart, lower the bar to your mid-chest, and press up while squeezing your triceps at the top. It’s a compound lift, meaning you’ll also engage your shoulders and chest, but your tris will be doing most of the heavy lifting.
Skull Crushers (Lying Tricep Extensions)
Don’t let the name scare you—skull crushers are one of the most effective isolation exercises for triceps. Lie on a bench with an EZ bar or dumbbells, extend your arms straight up, then lower the weight toward your forehead (or just behind it) while keeping your elbows locked in place. The controlled movement ensures maximum muscle engagement.
Tricep Dips
No fancy equipment? No problem. Dips are a killer bodyweight exercise that targets all three heads of the tricep. Use parallel bars or even a bench, lower yourself until your elbows hit about 90 degrees, then push back up. For extra resistance, add a weight belt or hold a dumbbell between your legs.
Overhead Tricep Extension
This one hits the long head of the tricep—the part that gives your arm that full, horseshoe shape. You can do it with a dumbbell, barbell, or cable. Stand or sit, press the weight overhead, then lower it behind your head while keeping your elbows tight. The stretch at the bottom is where the magic happens.
Cable Rope Pushdown
A gym staple for a reason—this move isolates the triceps with constant tension. Attach a rope to a high pulley, grab it with a neutral grip, and push down until your arms are fully extended. The key? Don’t let your elbows flare out, and squeeze hard at the bottom for that extra burn.
Diamond Push-Ups
Turn the classic push-up into a tricep torcher by bringing your hands close together, forming a diamond shape with your thumbs and index fingers. Keep your body straight and lower yourself until your chest nearly touches your hands. It’s tougher than it looks, but your arms will thank you later.
JM Press
A hybrid between a bench press and a skull crusher, the JM press is a secret weapon for serious lifters. Set up like you’re doing a close-grip bench press, but lower the bar toward your upper chest/jawline while letting your elbows drift back slightly. It’s a unique angle that fries the triceps without wrecking your joints.
Single-Arm Cable Kickback
Perfect for targeting each arm individually, this move eliminates imbalances. Bend slightly at the waist, grab a cable handle, and extend your arm straight back while keeping your elbow glued to your side. The contraction at the end is what makes it so effective.
EZ Bar French Press
Similar to skull crushers but with a slight variation in grip and range of motion, the French press is done seated or standing with an EZ curl bar. Lower the bar behind your head, then press it back up. The curved bar reduces wrist strain while still hammering your triceps.
Bench Dips
A simpler version of parallel bar dips, bench dips are great for beginners or those focusing on higher reps. Place your hands on a bench behind you, legs extended, and lower your body by bending your elbows. Keep the movement controlled—no half-reps allowed.
Bonus Tip: Mind the Volume
Triceps respond well to both heavy weights and high reps, so mix it up. Start with compound movements like close-grip bench presses, then finish with isolation work like pushdowns or kickbacks. And don’t forget—proper form beats ego-lifting every time.
Now hit the gym and give those triceps the attention they deserve. Strong, defined arms aren’t built in a day, but with consistency and these exercises, you’ll be flexing with pride in no time.
