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Top Tricep Exercises
Building stronger triceps requires targeted exercises and proper technique to see impressive results. The triceps, located on the back of the upper arm, play a crucial role in everyday movements and contribute significantly to upper body strength and aesthetics.
For optimal triceps development, focus on performing 3-4 sets of 8-12 repetitions per exercise, resting 60-90 seconds between sets. This approach provides the ideal balance between muscle growth and strength gains while allowing sufficient recovery between intense efforts.
When training triceps, consistency and proper form are paramount for preventing injuries and ensuring maximum muscle activation. The following exercises, when performed correctly and incorporated into a well-rounded fitness regimen, will help transform weak triceps into powerful, well-defined muscles that enhance both function and appearance.
Warm-Up and Injury Prevention
Begin every triceps workout with a thorough warm-up to increase blood flow to the muscles. Spend 5-7 minutes doing light cardio like jumping jacks or arm circles to elevate core temperature.
Dynamic stretches for the triceps and shoulders help prepare the joints for resistance training. Try triceps swings and shoulder rotations for 30 seconds each.
Include activation exercises such as light pushdowns or bench dips for 12-15 repetitions before your main workout. This primes the neural pathways and muscle fibers for heavier work.
Using resistance bands for 1-2 light sets can be particularly effective for warming up the elbow joint, which is vulnerable during triceps training.
Exercise Ordering and Rest Periods
Structure workouts to begin with compound exercises like close-grip bench press or dips while energy levels are highest. These movements recruit more muscle fibers and create a foundation for growth.
Follow compounds with isolation exercises such as rope pushdowns or skull crushers to target specific triceps heads more precisely.
Rest periods should vary based on the exercise type:
Compound movements: 90-120 seconds between sets
Isolation exercises: 60-90 seconds between sets
For optimal hypertrophy, maintain a moderate tempo with a 2-second concentric (lifting) phase and 3-second eccentric (lowering) phase. This increases time under tension, a key factor in muscle growth.
Training triceps 2-3 times weekly with at least 48 hours recovery between sessions yields better results than single weekly workouts.
Cable Triceps Pushdown
Cable pushdowns effectively target all three heads of the triceps with constant tension and is probably the best exercise to start your triceps routine.
Adjusting Cable Height
Set the cable machine to chest height and attach a straight or V-bar handle.
Grip the handle with palms facing down, keeping elbows tucked close to the body. Push the handle downward by extending the elbows until arms are fully straightened, then slowly return to the starting position.
Perform 3-4 sets of 10-15 repetitions with a weight that challenges you by the final repetitions. Focus on controlled movement rather than momentum.
Form tips:
Keep upper arms stationary against your sides
Fully extend arms at the bottom of the movement
Control the weight during the return phase
Rep tempo guidelines:
Lowering phase: 2-3 seconds
Brief pause at bottom: 1 second
Raising phase: 1-2 seconds
Brief hold at top: 1 second
Rep ranges:
Heavy - 4-6 reps
Moderate - 10-15 reps
Lighter - 15-20 reps. This variation prevents plateaus and reduces joint stress from constant heavy loading.
Skull Crushers
Skull crushers target the long head of the triceps effectively. To perform them correctly, lie on a flat bench with dumbbells held above your chest, arms fully extended.
Elbow Positioning Tips
Bend at the elbows to lower the weights toward your forehead, keeping your upper arms stationary and perpendicular to the floor. Stop when the dumbbells are beside your ears, then extend your arms back to the starting position.
Advanced Skull Crusher Variation
In addition to executing this exercise with single dumbbells that are lowered beside your ears, you can also execute this exercise with a loaded Z bar that is lowered to your forehead.
Important - This variation should only be undertaken with a weight that can be controlled with slow, strict form.
Optimal Development
For optimal results, use moderate weight that allows for 3-4 sets of 8-12 repetitions with proper form. Rest 60-90 seconds between sets.
Form tips:
Keep elbows pointed toward the ceiling, not flaring outward
Maintain wrist stability throughout the movement
Focus on the triceps contraction during the extension phase
Slow and steady wins the race with these variations. Keep it slow and controlled
Rep tempo guidelines:
Lowering phase: 2-3 seconds
Brief pause at bottom: 1 second
Pressing phase: 1-2 seconds
Brief hold at top: 1 second
Rep ranges:
Heavy - 4-6 reps
Moderate - 8-12 reps
Lighter - 15-20 reps. This variation prevents plateaus and reduces joint stress from constant heavy loading.
Close-Grip Bench Press
The close-grip bench press is a compound movement that effectively targets the triceps while also engaging the chest and shoulders. To perform this exercise correctly, lie on a flat bench and grip the barbell with hands positioned shoulder-width apart or slightly closer.
Controlling the Descent
Lower the bar to your mid-chest while keeping your elbows tucked close to your body. Push the weight back up to the starting position, focusing on using your triceps to drive the movement.
For optimal results, perform 3-4 sets of 8-12 repetitions with a weight that challenges you by the final rep. Rest 60-90 seconds between sets.
Avoid Common Mistakes
Common mistakes include placing the hands too close together, which can strain the wrists, and flaring the elbows outward, which shifts focus away from the triceps.
Rep tempo guidelines:
Lowering phase: 2-3 seconds
Brief pause at bottom: 1 second
Pressing phase: 1-2 seconds
Brief hold at top: 1 second
Rep ranges:
Heavy - 4-6 reps
Moderate - 8-12 reps
Lighter - 15-20 reps. This variation prevents plateaus and reduces joint stress from constant heavy loading.
Triceps Dips
Triceps dips are HIGHLY EFFECTIVE for building triceps mass and strength. This exercise can be performed on parallel bars, a dip station, or even between two sturdy chairs at home.
Elbow Positioning Tips
Begin by gripping the bars with your arms straight and shoulders over your hands. Lower your body by bending your elbows until they reach approximately 90 degrees. Keep your elbows pointing behind you, not outward.
Push yourself back up to the starting position by extending your elbows. Maintain an upright torso with a slight forward lean to emphasize the triceps.
Beginner / Advanced Strategies
Beginner - Aim for 3 sets of 8-10 repetitions. If body weight is too challenging, many gyms offer assisted dip machines. Ensure to utilise these assisted machines, if necessary to avoid potential injuries (particularly to the shoulder / chest regions).
Experienced - Aim for 4 sets of 12-15 repetitions without any weight assistance
Advanced - Aim for 4 sets of 15-20 repetitions. Once you are able to execute these ranges with ease, consider adding more weight to a suitable gym belt.
Rep tempo guidelines:
Lowering phase: 2-3 seconds
Brief pause at bottom: 1 second
Raising phase: 1-2 seconds
Brief hold at top: 1 second
Rep ranges:
Beginner - 8-10 reps (weight assisted, if necessary)
Experienced - 12-15 reps
Advanced - 15-20 reps (add additional weight, if necessary)
Overhead Triceps Extension
The overhead triceps extension directly targets the long head of the triceps, which is often underdeveloped. This versatile exercise can be performed with a dumbbell, cable, or resistance band.
Elbow Positioning Tips
Stand or sit with feet shoulder-width apart, holding the weight with both hands above your head, arms fully extended. Without moving your upper arms, lower the weight behind your head by bending at the elbows.
Once you feel a stretch in your triceps, extend your arms to return to the starting position. Keep your upper arms close to your ears throughout the movement.
Optimal Development
For optimal development, perform 3 sets of 10-12 repetitions with moderate weight, focusing on controlled movement rather than heavy loading. This exercise particularly benefits from slower, more deliberate repetitions to maximize tension on the triceps.
Rep tempo guidelines:
Lowering phase: 2-3 seconds
Brief pause at bottom: 1 second
Pressing phase: 1-2 seconds
Brief hold at top: 1 second
Rep ranges:
Heavy - 4-6 reps
Moderate - 10-12 reps
Lighter - 15-20 reps. This variation prevents plateaus and reduces joint stress from constant heavy loading.
