Top Triceps Exercises

 

Top Triceps Exercises for Strength & Volume

1. Triceps Dips (Bodyweight or Bench)

   • Why: Great for building strength and definition.

   • Tip: Keep your elbows close to your body to really target the triceps.

2. Triceps Pushdowns (Cable Machine)

   • Why: Allows controlled movement and muscle isolation.

   • Best Grip: Use a rope or straight bar, and avoid swinging.

3. Overhead Triceps Extension (Dumbbell or EZ Bar)

   • Why: Stretches the long head of the triceps and builds mass.

   • Tip: Keep your elbows stable and close to your ears.

4. Close-Grip Push-Ups

   • Why: Bodyweight version that hits triceps more than regular push-ups.

   • Tip: Hands under shoulders, elbows tucked in.

5. Skull Crushers (Lying Triceps Extensions)

   • Why: One of the most effective for triceps growth.

   • Use: Dumbbells or a barbell; lower the weight slowly toward your forehead.

6. Kickbacks (Dumbbells)

   • Why: Great for toning and isolating the triceps.

   • Form: Upper arm stays still; only extend from the elbow.