7 Most Effective Triceps Exercises

7 Most Effective Triceps Exercises

Table of Contents


Almost every upper body exercise you perform on a daily basis requires strong arms, and your triceps are frequently the big lifters. Your triceps are used whenever you push something, be it a door, a stroller, a lawnmower, or a barbell. Moreover, exercising other muscle groups requires having strong triceps. For example, doing push-ups and chest presses requires strong triceps.

As the name implies, the triceps have three heads. These consist of the medial head, lateral head, and long head. While performing triceps exercises, all of these heads contract; however, certain movements target specific tricep muscle groups. The greatest technique to develop a firm, strong triceps is to select exercises that target every muscle fiber in the body from every perspective. 

The long and lateral heads of the triceps, two of the three heads, are hammered by this exercise, which is also referred to as a lying triceps extension. Though it’s also great on an incline or decline bench, the most common version is done with the elbows locked over the head on a flat bench, hence the name. It can also be used with a wide range of resistance, such as the Smith machine, dumbbells, cables, and even an EZ bar. There are several alternatives available, as detailed in the article “Your Complete Guide to Skullcrushers”.
Close-Grip Bench Press
Dips work well as a standalone mass-builder. The main issue they have is that many people are unable to complete enough repetitions to fall into the 8–12 rep range that is recommended for gaining muscle. That or they are far too capable of doing too much. In the former scenario, apply a band or the aided dip/pull-up machine. For the latter, use a light dumbbell or a dip belt to put weight in between your knees and feet.
Close-Grip Bench Press
Triceps Dip
If dips are too difficult for you, you can begin your triceps exercise with them. If not, utilize them to pump blood into your arms during your workout. Aim for 3–4 sets of 8–12 repetitions.
Triceps Dip​
Bench Dip
Having a companion arrange weights across your lap is the most effective and secure way to load up. Drop Sets are a simple way to increase your intensity. Simply take out a plate to lengthen your set. Aim for 3 sets of 8–12 repetitions when incorporating this into your workout, either in the middle or at the conclusion. This exercise might not be the ideal choice if you are extremely tired because it puts your shoulders in danger of rounding forward.
Bench Dip​
Triceps Machine Dip
Tricep machine Dip increases the size and strength of the shoulders, chest, and triceps. Can use a chain, dumbbell, or dip belt to add more weight. Intense upper-body exercise with little equipment
Triceps Machine Dip​
Board Press
Having a companion arrange weights across your lap is the most effective and secure way to load up. Drop Sets are a simple way to increase your intensity. simply take out a plate to lengthen your set.
Board Press​
Dumbbell Overhead Triceps Extension
After performing heavier activities in the second half of your workout, perform the Seated triceps press, Standing dumbbell triceps extension, Single-arm dumbbell triceps extension, Barbell overhead triceps extension, and sets of eight to ten repetitions for your extensions. As you lower the weight during the eccentric portion of the lift, focus on getting a proper stretch.
Dumbbell Overhead Triceps Extension​


Strong triceps are essential for both everyday tasks and participation in sports, as they aid in stabilizing and promoting healthy shoulder joints. Training the triceps is essential, but for a very clear reason, people tend to focus more on the muscles that are visible than the muscles that are located on the back of the body—often without even recognizing it. 

Frequently Asked Questions (FAQs)

Diamond push-ups, Kickbacks: Similar to the diamond push-up, this exercise works all three tricep heads. In addition to being simpler, this exercise might be easier for beginners than push-ups.

Trenches consist of three ‘heads’: the long, lateral, and medial head. As one might anticipate, tricep dips burn fat in your tricep muscles.

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