When you think of strong arms, you probably picture big biceps first. But here’s a little secret — your triceps make up most of your upper arm. If you want arms that actually look strong, you need to train your triceps. They sit on the back of your upper arm and make your sleeves stretch.
The triceps have three parts: long head, lateral head, and medial head. That’s why it’s called tri-ceps. And the key to building them right is hitting all three angles with the right exercises.
This guide breaks down the 9 best triceps moves that can help you get visibly stronger arms. You don’t need fancy machines or crazy routines. Just a few simple moves done with control and effort.
Let’s get into it.
1. Close-Grip Bench Press
This is a classic heavy compound move. It looks like a regular bench press, but your hands are closer together. That small change hits the triceps way more.
How to do it:
- Lie on a flat bench.
- Grip the bar just inside shoulder-width.
- Lower it to your chest with control.
- Press up without locking your elbows.
Why it works:
- Lifts heavy weight
- Targets all three heads
- Builds real pressing strength
Start light. Keep your elbows close to your ribs. Don’t flare them out.
2. Triceps Dips (Bodyweight or Weighted)
Dips are powerful. They hit your triceps hard, along with your chest and shoulders. You can do them on parallel bars or using a bench.
How to do it (bar version):
- Hold yourself up between two bars.
- Lower your body by bending your elbows.
- Go as deep as you can.
- Push back up.
How to do it (bench version):
- Sit on a bench.
- Place your hands behind you.
- Slide forward and lower your hips.
- Press back up using your triceps.
Why it works:
- Uses your body weight
- Great for beginners and advanced lifters
- Easy to progress by adding weight
Keep your elbows pointing straight back. The deeper you go, the harder it hits the triceps.
3. Overhead Triceps Extension (Dumbbell or EZ Bar)
This move stretches and hits the long head of the triceps. It’s great for building size and shape.
How to do it (dumbbell):
- Hold one heavy dumbbell with both hands.
- Raise it over your head.
- Lower it behind your head by bending your elbows.
- Straighten your arms back up.
Why it works:
- Targets the long head
- Gets a full stretch
- Can be done seated or standing
Go slow. Don’t rush the stretch. Keep your elbows close together.
4. Cable Triceps Pushdown
This one is great for high reps and pump. The cable keeps tension on the triceps the entire time. You can use a straight bar, rope, or V-bar.
How to do it:
- Stand at a cable machine.
- Grab the bar with both hands.
- Keep your elbows at your sides.
- Push the bar down until your arms are straight.
- Slowly return to start.
Why it works:
- Controlled isolation
- Constant resistance
- Great finisher
Don’t swing your body. Focus only on your arms.
5. Skull Crushers (Lying Triceps Extensions)
Despite the name, this move is safe if done right. It works all heads of the triceps and gives that horseshoe shape.
How to do it:
- Lie flat on a bench.
- Hold an EZ bar or dumbbells.
- Bend your elbows and lower the weight toward your forehead.
- Extend your arms back up.
Why it works:
- Strong stretch
- High tension on the triceps
- Easy to increase weight
Keep your upper arms still. Only your forearms should move.
6. Diamond Push-Ups
These are push-ups with a narrow hand position. They’re tough but perfect for the triceps.
How to do it:
- Get into push-up position.
- Bring your hands close, forming a diamond shape with your fingers.
- Lower your chest to your hands.
- Push back up.
Why it works:
- Bodyweight only
- Builds endurance and shape
- No equipment needed
Go slow. Keep your back flat and core tight.
7. Kickbacks (Dumbbell or Cable)
Kickbacks isolate the triceps. They’re great for sculpting and adding shape, especially the lateral head.
How to do it (dumbbell):
- Hold a dumbbell in one hand.
- Bend over at the waist.
- Keep your upper arm still.
- Extend your elbow and push the weight back.
- Return slowly.
Why it works:
- Strong peak contraction
- Best for lighter weight and high reps
- Focuses on arm shape
Try not to swing the weight. Keep every rep smooth.
8. Rope Overhead Cable Extension
This is like the overhead dumbbell extension but with a cable and rope. It feels smooth and hits the triceps deep.
How to do it:
- Attach a rope to a low cable.
- Turn away from the machine.
- Hold the rope behind your head.
- Extend your arms straight forward.
- Return with control.
Why it works:
- Great stretch and squeeze
- Cables give constant tension
- Easy on the elbows
Keep your body still. Focus on the full stretch.
9. Crossbody Triceps Extension
This move uses a single-arm cable. It targets each arm separately, so it’s great for fixing imbalances.
How to do it:
- Stand at a cable machine.
- Attach a handle at shoulder height.
- Grab the handle with the opposite hand.
- Pull across your body, fully extending your elbow.
- Return slowly.
Why it works:
- Unilateral training
- Better control
- Deep contraction
You can also use a resistance band at home for a similar effect.
Pro Tips to Train Triceps Better
- Train them 2–3 times a week.
- Mix heavy and light exercises.
- Don’t lock out too hard at the top.
- Focus on control, not momentum.
- Use both isolation and compound moves.
Sample Triceps Routine (No Machines Needed)
1. Close-Grip Push-Ups – 3 sets x 12 reps
2. Overhead Dumbbell Extension – 3 sets x 10 reps
3. Dumbbell Kickbacks – 3 sets x 15 reps
4. Bench Dips (or Chair Dips) – 3 sets x 12 reps
5. Diamond Push-Ups (Finisher) – 2 sets to failure
This routine can be done at home or the gym. Just stay consistent and increase weight or reps when it gets easy.
Want a printable version of these 9 triceps moves with images? I can create one for you. Just let me know.
