Best Tricep Exercises
1. Close-Grip Bench Press
This compound movement targets the triceps while also engaging the chest and shoulders. Keep your grip shoulder-width apart and lower the bar to your mid-chest, then press it back up.
2. Triceps Dips
Use parallel bars or a dip station. Keep your body upright to emphasize the triceps more than the chest. Lower your body until your arms are at 90 degrees, then push back up.
3. Overhead Triceps Extension
This movement stretches the long head of the triceps. Hold a dumbbell with both hands overhead and lower it behind your head, then extend your arms back to the top.
4. Skull Crushers
Lying on a bench, lower an EZ-bar toward your forehead and then extend your arms back up. Keep your elbows tucked to isolate the triceps.
5. Triceps Pushdown
Use a cable machine with a straight bar or rope. Keep your elbows close to your body and push the bar down until your arms are fully extended.
6. Diamond Push-Ups
Place your hands together under your chest in a diamond shape. Lower your body and push back up. This bodyweight move is great for targeting all three heads of the triceps.
7. Tricep Kickbacks
Hold a dumbbell, bend over, and extend your arm behind you. Focus on squeezing your triceps at the top of the movement. Keep your elbow stationary.
8. Cable Overhead Extension
Using a rope attachment, perform this movement similar to the dumbbell overhead extension, but with constant tension from the cable.