When people think about building strong arms, they usually jump straight to bicep curls. But here’s the real secret: your triceps make up most of your upper arm. If you want those arms to look stronger, more toned, and well-shaped, then training your triceps is a must.
The triceps muscle has three heads — long, lateral, and medial — and the best workouts hit all three. In this guide, we’ll go through 8 of the most effective triceps exercises that’ll help you build muscle, improve arm definition, and add real pushing power.
You don’t need a fancy gym to do these. Some need just your bodyweight, a pair of dumbbells, or a simple resistance band. Let’s get started.
1. Tricep Dips
A simple bodyweight move that works like magic.
How to do it:
Sit on a sturdy bench or chair. Place your hands on the edge, fingers pointing forward. Slide your hips off the bench and lower your body by bending your elbows. Push back up without locking your arms.
Why it works:
It targets the triceps directly and can be done almost anywhere.
Tips:
Keep your back close to the bench. Go slow for more burn.
2. Overhead Dumbbell Triceps Extension
This is one of the best isolation moves for the long head of the triceps.
How to do it:
Hold one dumbbell with both hands overhead. Keep your elbows close to your ears. Lower the weight behind your head, then extend your arms back up.
Why it works:
It hits the deep part of the triceps that’s hard to target otherwise.
Tips:
Avoid flaring your elbows. Keep your core tight so your back stays stable.
3. Close-Grip Push-Ups
Slightly different from regular push-ups — and way more triceps-focused.
How to do it:
Get into a push-up position, but place your hands closer together under your chest. Lower your body while keeping elbows tucked in. Push back up.
Why it works:
It builds triceps strength while also hitting your chest and shoulders.
Tips:
Start on your knees if full push-ups are too tough at first.
4. Tricep Kickbacks
This one may look easy, but form is everything.
How to do it:
Hold a dumbbell in each hand. Bend forward slightly with a flat back. Bend your elbows, keeping them at your sides. Extend your arms straight back, then return slowly.
Why it works:
It isolates the triceps and helps with arm definition.
Tips:
Keep your upper arms still. Only your forearms should move.
5. Cable Triceps Pushdowns
If you’re in the gym, don’t skip this one.
How to do it:
Use a cable machine with a straight bar or rope attachment. Stand tall and grab the handle. Keep elbows close to your sides and push the handle down until your arms are fully extended. Slowly return.
Why it works:
It targets all three triceps heads and keeps your muscles under constant tension.
Tips:
Keep your shoulders relaxed. Don’t swing the weight — let your triceps do the work.
6. Skull Crushers
Don’t worry — they’re not as scary as they sound.
How to do it:
Lie on a bench or floor holding dumbbells or a barbell. Extend your arms straight up. Slowly lower the weight toward your forehead by bending only at the elbows. Then extend your arms back up.
Why it works:
This is a true muscle-builder that focuses directly on the triceps.
Tips:
Start light and control the weight. Keep your upper arms locked in place.
7. Diamond Push-Ups
A slightly harder variation of the push-up that torches your triceps.
How to do it:
Get into a push-up position. Place your hands together under your chest so your thumbs and index fingers form a diamond shape. Lower down, keeping your elbows close. Push up.
Why it works:
It puts nearly all the focus on your triceps while also engaging your core.
Tips:
If this is too tough at first, do them on your knees.
8. Resistance Band Overhead Extensions
No dumbbells? A resistance band works just as well.
How to do it:
Stand on the middle of the band and hold the handles behind your head. Elbows should point up. Extend your arms straight overhead, then return to the starting position.
Why it works:
It targets the long head of the triceps and keeps muscles under tension the whole time.
Tips:
Focus on a smooth movement. Don’t rush the reps.
Sample Triceps Workout Plan
If you’re not sure how to mix these into a routine, here’s a beginner-friendly setup you can try twice a week:
Day 1 (Bodyweight + Dumbbell Focus):
- Tricep Dips – 3 sets of 10
- Overhead Dumbbell Extensions – 3 sets of 12
- Close-Grip Push-Ups – 3 sets of 8
- Tricep Kickbacks – 3 sets of 12
Day 2 (Strength + Resistance Mix):
- Skull Crushers – 3 sets of 10
- Cable Pushdowns (or Resistance Band Pushdowns) – 3 sets of 12
- Diamond Push-Ups – 3 sets of 6–8
- Resistance Band Overhead Extensions – 3 sets of 15
A Few Extra Tips:
- Focus on form over heavy weights, especially at first.
- Rest 30–60 seconds between sets.
- Train triceps after chest or shoulder days for better results.
- Stretch your arms after workouts to reduce soreness.
Triceps don’t just make your arms look toned — they also help with everyday things like lifting, pushing, and holding your posture. With the right mix of exercises, you’ll notice your arms feeling stronger and more defined in just a few weeks.
So don’t skip triceps day. They might be behind your arm, but they deserve front-and-center attention in your workouts.
