10 Best Triceps Exercises for Muscle Growth
Explore 10 effective triceps exercises for muscle growth, with practical sets, rep ranges, equipment options, and workouts for beginners or advanced lifters.
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The best triceps exercises combine heavy compound lifts with overhead extensions, cable work, dips, and bodyweight movements. Choose exercises that match your equipment and experience, then vary the load and repetition range to support progressive strength and muscle growth.
A well-rounded triceps workout can target the muscle from different angles while giving the elbows and shoulders time to recover between sessions. The exercises below include options for barbells, dumbbells, cables, machines, bands, and bodyweight.
10 Effective Triceps Exercises
1. Skullcrusher
The lying triceps extension trains the long and lateral heads with a variety of resistance options. It can be performed on a flat, decline, or incline bench using an EZ-bar, barbell, dumbbells, cables, bands, or a Smith machine.
Warm up the elbows before training. Use 3–4 sets of 8–12 repetitions, placing this movement early in the workout when the arms are fresh.
2. Close-Grip Bench Press
A narrower hand position shifts more demand toward the triceps than a standard bench press, while retaining a compound movement that can progress well in load. The suggested hand spacing is approximately 8–10 inches, with the arms kept tucked closer to the body.
Start with 3–4 sets of 6–10 repetitions. Barbell, Smith-machine, dumbbell, and JM-press variations can provide different levels of stability and difficulty.
3. Triceps Dip
Dips train the chest and triceps and can provide substantial loading when performed with added weight. Keeping the torso upright helps shift more emphasis toward the triceps, while the elbows stay close to the sides.
Use an assisted dip machine or resistance band when bodyweight repetitions are too difficult. Add weight if the movement is too easy, and aim for 3–4 sets of 8–12 repetitions.
4. Bench Dip
Bench dips offer a practical way to add triceps work with limited equipment. Added resistance can increase the difficulty, and a drop set may provide extra intensity by reducing the load during the same exercise.
Perform 3 sets of 8–12 repetitions in the middle or at the end of a session. Because the shoulders may tire as the movement continues, avoid pushing through a position that feels compromised.
5. Triceps Machine Dip
The machine dip makes it easier to adjust resistance and select different repetition ranges. Its easy loading also suits intensity techniques such as forced repetitions, drop sets, or rest-pause sets.
Use 3–4 sets of 6–10 repetitions, or increase the repetitions for a higher-volume finisher. Extend the elbows fully rather than stopping the movement short.
6. Board Press
A board press limits bench-press range of motion so the lockout portion receives greater emphasis. Because the movement involves a heavy press followed by substantial elbow extension, it can serve as a specialized triceps builder.
Place the exercise early in the workout and use heavier loads, such as four sets of about eight repetitions. A pin press, floor press, or homemade board setup can provide similar partial-range work.
7. Dumbbell Overhead Triceps Extension
Overhead extensions place the long head in a stretched position and provide a useful complement to pressing movements. They may be performed with one or two dumbbells while seated or standing.
Use about three sets of 8–10 repetitions after heavier movements. Control the lowering phase and seek a comfortable stretch rather than forcing the elbow into an extreme position.
8. Cable Overhead Extension with Rope
The cable version provides continuous resistance during the overhead movement and places emphasis on the long head. It may be an alternative to overhead extensions when consistent cable tension is preferred.
Perform 3 sets of 8–12 repetitions as a second or third exercise in place of a push-down. Low-cable, high-cable, single-arm, and bodyweight versions are available.
9. Single-Arm Cable Kick-Back
A cable kick-back keeps tension on the triceps through the extension and reduces some of the momentum problems associated with poorly controlled bodyweight or free-weight versions. A resistance band can also provide an alternative.
Keep the upper arm roughly level with the floor and avoid dropping the elbow during the extension. Place the exercise at the end of the session and perform 3 sets of 10–12 repetitions.
10. Cable Push-Down
Cable push-downs are a familiar isolation movement that can finish a triceps session. They are particularly useful for training the lateral head, and the cable setup makes drop sets straightforward.
Keep the arms near the sides and perform 3 sets of 10–12 repetitions, or slightly more. Rope, V-bar, and straight-bar attachments change the grip without changing the basic movement pattern.
Close-Grip Push-Up for Bodyweight Training
Close-grip or diamond push-ups increase triceps involvement compared with a wider hand position. They are useful when no weights are available, although raising the feet or adding external resistance can make them more challenging.
Use push-ups as a finishing exercise for the arms. Tiger-bend push-ups offer another variation for bodyweight training.
How to Choose Triceps Exercises
Consider your training history, equipment, and ability to control each movement. Heavy presses and dips offer compound loading, while overhead extensions, push-downs, and kick-backs provide more focused work.
- For progressive strength: close-grip bench press, board press, weighted dips, or skullcrushers.
- For the long head: dumbbell or cable overhead extensions.
- For controlled isolation work: cable push-downs and single-arm kick-backs.
- For limited equipment: close-grip push-ups, bench dips, and band variations.
Choose a manageable number of movements rather than completing every exercise in one session. A mix of heavy work and controlled isolation exercises can create a balanced routine, while leaving enough recovery time before the next triceps session.
Sample Triceps Workouts
Hard and Heavy Triceps Workout
This higher-volume routine begins with heavy skullcrushers before moving to lighter dumbbell and cable exercises. It suits lifters who want to place greater emphasis on the triceps.
- Incline EZ-bar skullcrusher: 4 sets of 6–8 repetitions; rest 90 seconds.
- Triceps dip: 4 sets of 8–12 repetitions; use assistance or added weight as needed; rest 90 seconds.
- Single-arm dumbbell extension: 3 sets of 10–12 repetitions per arm; complete one side before switching.
- Rope press-down: 3 sets of 10–12 repetitions; rest 1 minute.
Beginner Triceps Workout
Three movements provide a simple starting point for lifters who have neglected direct triceps training. The routine can be added to a chest or biceps day or performed on its own at lower volume two or three times per week.
- Close-grip bench press: 3 sets of 12, 10, and 8 repetitions; rest 90 seconds.
- Low cable overhead extension: 3 sets of 12, 10, and 10 repetitions; rest 90 seconds.
- Bench dip: 3 sets of 15, 12, and 12 repetitions; add weight if needed; rest 90 seconds.
Machine Pump Triceps Workout
This routine uses machines and higher repetitions to develop a strong triceps pump and improve focus on muscle contraction. Short rests and intensity techniques can make the session demanding without requiring free weights.
- Machine triceps dip: 3 sets of 8–10 repetitions; rest 90 seconds.
- Single-arm cable push-down: 3 sets of 8–10 repetitions per arm; rest 1 minute between sets.
- Low cable overhead extension: 3 sets of 10–12 repetitions; rest 1 minute.
- Machine triceps press-down: 4 sets of 10–12, 10–12, 10–12, and 12–15 repetitions; rest 1 minute.
Training Tips for Better Triceps Workouts
Use a rep range that matches the exercise and your goal. Heavy compound movements can support strength-focused progression, while moderate loads and higher repetitions can provide the volume used for muscle growth.
Control the elbow position and use a full range of motion where it feels comfortable. Overhead work requires attention to the elbow and shoulder position, while dips and bench dips may become uncomfortable when fatigue rises.
Progress by adding weight, repetitions, sets, or better control rather than chasing a difficult variation immediately. Warm up the elbows, train with an appropriate range, and allow recovery before repeating a demanding triceps session.
