Want to get your Triceps Stronger?

Have you noticed your bench press progress slowing down or those last push-up reps getting tougher? This might be more about your triceps than your chest. Focusing on the right tricep exercises can boost your pushing power, build upper-body strength, and help you grow bigger, stronger arms.

The triceps are made up of three muscle heads located on the back of the upper arm, and they account for roughly two/thirds of your arm’s total muscle mass. They play a major role in nearly every pushing movement, from push-ups and dips to bench presses and overhead presses.

That’s why the best tricep exercises do more than just build muscle. They help all three parts of the triceps work together for better strength, stability, and performance.

In this article, we’ll cover the best tricep exercises for all fitness levels, plus training tips, common mistakes, and how to get the most out of your workouts. You can do these exercises on your own, but many people find they get better results with a qualified coach.

A Crunch Fitness personal trainer can assess your current strength, help you master proper technique, and create a program tailored to your goals. If you’re wondering whether professional guidance is worth it, check out our article on Should I Hire a Personal Trainer for Lifting Weights?

Let’s jump in!

How to Get Started with Tricep Training

Building stronger triceps takes more than just picking a few exercises and hoping for results. Good tricep training means choosing the right moves, using a full range of motion, gradually increasing the challenge, and staying consistent with your routine.

Doing a few key tricep exercises regularly can boost your pushing power, build upper body strength, and help you get bigger, stronger arms.

The exercises below are grouped by equipment and experience level, so you can find the best place to start. As you try them, focus on doing each rep well instead of just doing more reps.

 

Best Tricep Exercises for Beginners

These beginner-friendly tricep exercises help you build basic strength and learn good form. Start with slow, controlled reps and a full range of motion.

Assisted Bench Dips

Assisted bench dips are a simple bodyweight exercise that strengthens the triceps while helping beginners develop pressing strength.

How To Do It:

• Sit on the edge of a bench and place your hands beside your hips.
• Extend your legs and place your feet on the floor.
• Slowly lower your body by bending your elbows.
• Stop when your elbows reach roughly 90 degrees.
• Press through your palms to return to the starting position.

Cable Rope Pushdowns

Cable rope pushdowns are great for learning how to keep your elbows in the right spot and for building a strong connection between your mind and muscles.

How To Do It:

• Attach a rope to a high cable pulley.
• Stand tall with elbows tucked near your sides.
• Push the rope down until your arms are fully extended.
• Separate the rope slightly at the bottom.
• Slowly return to the starting position.

Two-Handed Overhead Dumbbell Extensions

This exercise works the long head of your triceps by moving your arms through a big range of motion.

How To Do It:

• Hold a dumbbell with both hands overhead.
• Keep your elbows close to your head.
• Lower the dumbbell behind your head under control.
• Extend your arms back to the starting position.
• Repeat while maintaining a stable torso.

Close-Grip Push-Ups

Close-grip push-ups help you get stronger at pushing your own body weight and make your triceps work harder.

How To Do It:

• Start in a push-up position with hands shoulder-width apart or slightly narrower.
• Keep your body in a straight line.
• Lower your chest toward the floor.
• Press back up while keeping elbows close to your sides.
• Repeat for the desired number of repetitions.

Resistance Band Tricep Extensions

Resistance bands are easy on your joints and are great for learning how to use your triceps the right way.

How To Do It:

• Secure a resistance band overhead.
• Grab the handles or ends of the band.
• Keep your elbows stationary.
• Extend your arms downward until fully straight.
• Slowly return to the starting position.

If you’re new to resistance training, prioritize technique before increasing resistance. Our Beginner’s Guide to Strength Training can help you build a stronger foundation.

Compound Pressing Exercises for Triceps

Isolation exercises are good for focusing on your triceps, but compound exercises help you build more overall strength and pushing power.

These moves work several muscles at the same time and really challenge your triceps. They’re great for boosting your bench press, athletic performance, and upper body strength.

Close-Grip Bench Press

The close-grip bench press is one of the best tricep exercises for building strength because it allows you to move heavier loads than most isolation exercises.

How To Do It:

• Lie on a flat bench and grip the bar slightly narrower than shoulder-width.
• Unrack the bar and position it above your chest.
• Lower the bar toward your lower chest while keeping your elbows tucked.
• Pause briefly.
• Press the bar back to the starting position.

Dips

Dips challenge the triceps through a large range of motion while also strengthening the chest and shoulders.

How To Do It:

• Grab the dip bars and support your body weight.
• Keep your torso mostly upright.
• Lower yourself until your elbows reach about 90 degrees.
• Press yourself back up.
• Repeat under control.

Decline Close-Grip Press

This variation creates a slightly different pressing angle while maintaining significant tricep involvement.

How To Do It:

• Set a bench to a decline position.
• Grip the bar slightly narrower than shoulder-width.
• Lower the bar toward your chest.
• Keep your elbows close to your body.
• Press back to the starting position.

Narrow-Grip Push-Ups

This bodyweight movement builds functional pushing power while improving tricep endurance.

How To Do It:

• Assume a push-up position.
• Place your hands slightly narrower than shoulder-width.
• Keep your body straight.
• Lower your chest toward the floor.
• Press back up.

Cable and Machine Tricep Exercises

Cable tricep exercises and machines give you steady resistance during each rep, which makes them great for building muscle and improving your form. They are also easy to adjust, allowing you to find the right resistance level while maintaining proper form.

Cable Pushdowns

Cable pushdowns are a staple tricep exercise because they are simple, effective, and easy to progress.

How To Do It:

• Attach a straight bar to a high pulley.
• Stand tall with your elbows tucked.
• Push the bar down until your arms are fully extended.
• Pause briefly.
• Return slowly to the starting position.

 

Rope Pushdowns with Twist

The rope attachment allows for a greater range of motion and stronger contraction at the bottom.

How To Do It:

• Attach a rope to a cable station.
• Grip each end of the rope.
• Push downward while keeping your elbows close.
• Separate the rope at full extension.
• Return slowly.

Overhead Cable Extensions

This movement places the triceps under tension in a stretched position.

How To Do It:

• Attach a rope to a low pulley.
• Face away from the machine.
• Raise the rope overhead.
• Extend your arms forward.
• Slowly return to the starting position.

Single-Arm Cable Kickbacks

Single-arm work can help improve muscle balance and control.

How To Do It:

• Set the cable to a low position.
• Hinge slightly at the hips.
• Keep your upper arm parallel to your torso.
• Extend your arm behind you.
• Return under control.

Tricep Extension Machine

Machines provide a controlled environment that can be helpful for learning movement patterns.

How To Do It:

• Adjust the seat height.
• Position your arms against the pads.
• Extend your elbows fully.
• Pause briefly.
• Return slowly.

If you’re deciding between gym machines and free weights, check out our guide on Gym Machines vs. Free Weights: Pros, Cons, and Typical Use Cases.

Free Weight Tricep Exercises

Free weights help you build stronger triceps while also improving your balance and control. These exercises are popular in arm workouts because they let you move naturally and make it easy to add more weight as you get stronger.

Skull Crushers

Skull crushers are one of the most effective free-weight tricep exercises for targeting all three heads of the muscle.

How To Do It:

• Lie on a flat bench holding an EZ-bar or barbell.
• Extend your arms above your chest.
• Lower the weight toward your forehead.
• Pause briefly.
• Extend your elbows to return to the starting position.

Overhead Dumbbell Extensions

This dumbbell move mainly works the long head of your triceps.

How To Do It:

• Hold a dumbbell overhead.
• Keep your elbows close together.
• Lower the weight behind your head.
• Pause briefly.
• Extend your arms.

Dumbbell Kickbacks

Kickbacks are great for focusing on your triceps and helping you control your muscles better.

How To Do It:

• Hold a dumbbell in one hand.
• Hinge at the hips.
• Keep your upper arm stationary.
• Extend your elbow fully.
• Return slowly.

Close-Grip Barbell Press

This exercise gives you the benefits of free weights and helps you build pressing strength at the same time.

How To Do It:

• Lie on a bench with a narrow grip.
• Lower the bar to your chest.
• Keep your elbows tucked.
• Press upward.
• Repeat.

Weighted Bench Dips

Adding extra weight makes the exercise harder and helps you keep getting stronger.

How To Do It:

• Position yourself between two benches.
• Place a weight plate on your lap.
• Lower your body under control.
• Pause briefly.
• Press back up.

For more ideas on incorporating dumbbells into your workouts, explore our Best Dumbbell HIIT Workout guide.

Advanced Tricep Power Exercises

Advanced tricep exercises are meant for people who already have a solid base of strength and good form.

These moves can boost your pushing power, challenge your triceps, and help you break through training plateaus when used the right way.

Weighted Dips

Weighted dips are one of the most challenging bodyweight-based tricep exercises.

How To Do It:

• Attach a weight belt or hold a dumbbell between your feet.
• Support yourself on dip bars.
• Lower your body under control.
• Pause briefly.
• Press back to the top.

Board Press

Board presses allow heavier loads by reducing the range of motion.

How To Do It:

• Position a board on your chest.
• Lower the bar until it touches the board.
• Pause briefly.
• Press explosively upward.
• Repeat.

Close-Grip Floor Press

The floor press limits shoulder stress while emphasizing lockout strength.

How To Do It:

• Lie on the floor beneath a barbell.
• Grip the bar narrowly.
• Lower until your elbows touch the floor.
• Press back up.
• Repeat.

Heavy Single-Arm Overhead Extensions

This advanced variation increases stability demands and unilateral strength.

How To Do It:

• Hold a heavy dumbbell overhead.
• Keep your elbow close to your head.
• Lower the weight slowly.
• Extend back to the top.
• Repeat.

Press-and-Extension Combinations

Combining presses with extensions increases training volume and metabolic stress.

How To Do It:

• Perform a close-grip press.
• Transition immediately into a tricep extension.
• Complete the prescribed repetitions.
• Maintain control throughout.
• Rest and repeat.

To train your triceps at an advanced level, you need to progress carefully, recover well, and use great technique. Crunch Fitness trainers can check if you’re ready, spot any weak points, and design a program to help you safely build stronger triceps and more pushing power.

Why Tricep Strength Matters for Pushing Performance

The triceps are responsible for the lockout portion of pressing movements, meaning they help straighten the arms and complete exercises like bench presses, overhead presses, push-ups, and dips.

Even if your chest and shoulders are strong, weak triceps can prevent you from reaching your full pushing potential. Well-developed triceps also support your shoulder stability and help your arms look balanced.

A 2023 study published in the European Journal of Sport Science concluded that “triceps brachii hypertrophy was substantially greater after elbow extension training performed in the overhead versus neutral arm position, even with lower absolute loads used during the training.” Sumiaki Maeo and colleagues suggested that including overhead tricep exercises can be an effective way to maximize muscle growth without relying on heavier weights.

Since the triceps make up roughly two-thirds of the upper arm, neglecting them can limit both arm size and functional upper-body strength. For more ways to build stronger, more powerful arms, explore our guide to arm strength exercises that build size and power.

Understanding Tricep Anatomy and Function

The triceps brachii consists of three distinct heads that work together to extend the elbow and produce pressing strength.

• The long head originates on the shoulder blade (scapula).
• The lateral head is the large, visible portion on the outer arm.
• The medial head sits deeper beneath the other two.

While all three heads contribute to elbow extension, the long head also assists with shoulder extension because it crosses the shoulder joint.

Knowing how your triceps work shows why it’s important to use different exercises. Changing your arm position works each part of the triceps in a slightly different way.

For example, overhead movements such as overhead dumbbell extensions place the long head in a stretched position, allowing it to work through a greater range of motion. Meanwhile, pushdowns, presses, and dips emphasize the lateral and medial heads.

Doing a mix of tricep exercises helps you build all parts of the muscle and supports both muscle growth and better pushing strength.

Signs of Underdeveloped or Weak Triceps

Weak triceps can impact your performance before you even see changes in arm size. A common sign is having trouble locking out the last part of a bench press, overhead press, push-up, or dip. You might also notice your pressing strength has stopped improving, even if you train your chest and shoulders often.

Other signs are using your chest or shoulders too much during pressing exercises, having trouble with bodyweight dips, noticing uneven arm muscles, or feeling elbow pain when pressing. These problems often happen when you skip tricep isolation exercises and focus mostly on chest workouts, which can leave your triceps undertrained.

A 2023 electromyography (EMG) study in the International Journal of Environmental Research and Public Health by José Manuel Muyor and his team found that using a narrow grip on the bench press activates the triceps brachii much more than a wider grip. This shows that the exercises you choose can directly affect how much your triceps help with pressing strength and performance.

If you spot these signs early, you can change your training before your progress slows down. Adding more tricep exercises, working on your technique, and using a full range of motion can help fix weak spots, boost your pushing power, and keep your upper-body strength improving.

8 Tips for Building Stronger Triceps

• Train Triceps 2–3 Times Per Week: Most people see the best results when they train their triceps two to three times weekly while allowing adequate recovery between sessions.
• Use Progressive Overload: Gradually increase the weight, repetitions, or training volume over time to encourage stronger triceps.
• Combine Compound and Isolation Exercises: Compound exercises like close-grip bench presses build overall pressing power, while isolation exercises such as pushdowns and extensions directly target the triceps.
• Prioritize Full Range of Motion: Moving through a complete range of motion helps maximize muscle activation and development.
• Keep Your Elbows Stable: When your elbows stay in place, your triceps do most of the work. If your elbows move too much, other muscles take over, and the exercise won’t be as effective.
• Target All Three Tricep Heads: Include a variety of exercises, such as overhead extensions, pushdowns, and pressing movements, to train the long, lateral, and medial heads.
• Control the Tempo: Slowing down the lowering phase and avoiding momentum increases time under tension and improves muscle engagement.
• Work With a Crunch Fitness Trainer: A qualified trainer can assess your movement patterns, correct form issues, and build a customized program based on your goals.

If you’re wondering whether professional coaching is right for you, learn more in our article about Is a Personal Trainer Really Worth It?

Common Mistakes That Limit Tricep Development

A lot of people work hard but still have trouble building stronger triceps because of some common mistakes. Avoiding these problems can help you grow more muscle and get better at pushing.

• Using too much weight: Heavy weights often cause the chest, shoulders, and momentum to take over, reducing tricep activation.
• Opening the elbows: Allowing the elbows to move outward shifts tension away from the triceps and can increase joint stress.
• Using a partial range of motion: Short reps limit the stretch and contraction needed for complete tricep development.
• Neglecting direct tricep work: Relying only on chest and shoulder exercises may not provide enough volume for optimal growth.
• Skipping overhead exercises: This can lead to underdevelopment of the long head of the triceps, which contributes significantly to arm size.
• Using momentum: Swinging weights reduces muscle engagement and makes exercises less effective.
• Prioritizing ego over technique: Stronger triceps are built through controlled repetitions and proper form, not by lifting the heaviest weight possible.

Crunch Fitness trainers can spot these mistakes, help you fix your form, and design a plan that helps you build strength and muscle over time.

Complementary Exercises to Support Tricep Development

Building stronger triceps requires more than just tricep exercises. Supporting muscle groups play an important role in pressing strength and upper-body performance.

• Chest exercises: Provide the foundation for pressing movements that the triceps help finish. Learn more in our guide to the Best Chest Strength Exercises for Upper Body Power.
• Shoulder training: Improves stability and supports proper positioning during pressing and overhead exercises.
• Upper back exercises: Help create balanced shoulder mechanics and better posture for pressing movements.
• Rear delt work: Supports shoulder health and reduces muscular imbalances.
• Core training: Improves stability during heavy presses, dips, and overhead movements.
• Balanced upper-body workouts: Create better overall strength and support long-term tricep development. Explore the 10 Best Exercises for Building Upper Body Strength for additional ideas.

Crunch Fitness offers free weights, gym machines, functional training spaces, and personal training services to help you work every muscle group, which boosts your pushing power.

Creating a Complete Arm Training Program

Beginner Arm Workout

• Close-Grip Push-Ups: 3 sets
• Cable Rope Pushdowns: 3 sets
• Dumbbell Curls: 3 sets
• Hammer Curls: 3 sets

Advanced Arm Workout

• Close-Grip Bench Press: 4 sets
• Weighted Dips: 3 sets
• Overhead Tricep Extensions: 3 sets
• Cable Pushdowns: 3 sets
• Barbell Curls: 3 sets
• Preacher Curls: 3 sets

Programming Tips

• Start workouts with compound pressing exercises.
• Follow with isolation movements.
• Train triceps with equal or greater volume than biceps.
• Aim for approximately 12–20 total tricep sets per week.
• Adjust volume based on recovery and training experience.

How Crunch Fitness Can Help You Build Powerful Triceps

Building stronger triceps takes more than just hard work. You also need good guidance, the right equipment, and consistency. Crunch Fitness offers all of these with expert coaching, a full range of strength equipment, and group fitness classes to help you reach your goals.

Expert Coaching

Crunch’s certified personal trainers can help you improve tricep exercise technique, correct form issues, and identify weaknesses that may be limiting your pushing strength. They create personalized programs based on your goals and adjust your training as you progress. Learn more about our approach to Specialized Personal Trainers and Customized Training Programs.

Equipment for Tricep Training

From cable stations and dumbbells to barbells, dip stations, and adjustable benches, Crunch offers the equipment needed for complete tricep development. Having access to multiple training tools helps target all three tricep heads while keeping workouts effective and engaging. See What Equipment Does Crunch Fitness Provide? to learn more.

Fun Group Fitness Classes

Group fitness classes can boost your tricep training by building upper-body strength, endurance, and helping you stick to your routine. You’ll also get support, expert guidance, and lots of motivation to stay on track.

Join Us!

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQ’s

How Often Should I Train My Triceps?

Training your triceps two or three times a week works well for most people. This gives your muscles enough work to grow and enough time to recover between sessions.

What’s The Best Tricep Exercise For Building Mass?

The close-grip bench press is great for building tricep mass because you can use heavier weights and really target the triceps. Adding isolation moves like overhead extensions and pushdowns helps you get the most out of your tricep training.

Can I Train Triceps Every Day?

No, you shouldn’t train your triceps every day. They need time to recover and grow, especially because they also work during chest and shoulder exercises.

Should I Train Triceps With Chest Or Back Exercises?

It’s usually best to train triceps along with chest exercises since they help with pressing moves like bench presses and push-ups. This makes push day workouts a good way to build upper-body strength.

How Long Does It Take To Build Bigger Triceps?

Most people notice their triceps getting stronger after a few weeks, and see muscle growth in about 8 to 12 weeks. Sticking to your workouts, eating well, and gradually increasing the challenge are all important.

Why Can’t I Feel My Triceps Working During Tricep-Targeted Lifts?

If you don’t feel your triceps working, you might be using too much weight or letting other muscles do the work. Try using a weight you can control, keep your elbows steady, and move through the full range of motion to better target your triceps.

Are Dips Or Pushdowns Better For Triceps?

Both dips and pushdowns are good for your triceps, but they do different things. Dips help you build strength and power, while pushdowns are better for focusing on the triceps and improving your mind-muscle connection.

How Many Sets And Reps Should I Do For Tricep Growth?

A good place to start is doing 10 to 20 sets for triceps each week, with most sets in the 8 to 15 rep range. Change the amount you do based on your experience and how well you recover.

Can I Build Triceps Without Weights?

Yes, you can build your triceps without weights. Try close-grip push-ups, bench dips, or resistance band extensions. These bodyweight and band exercises work well, especially if you’re just starting out.

Should I Go Heavy Or Use Lighter Weight For Triceps?

Both heavy and lighter weights can help you build stronger triceps if you use them the right way. Heavy compound moves build strength, while lighter isolation exercises help with muscle activation and growth.

Should I Get A Monthly Gym Membership To Help Build Tricep Strength?

Yes, getting a monthly gym membership can help you build tricep strength. You’ll have access to cable machines, free weights, and other equipment that make it easier to challenge your muscles and make progress. Find out more about how a gym membership can support your fitness goals.

What Gyms Have The Best Free Weights And Machines For Training Triceps?

The best gyms have a mix of free weights, cable stations, barbells, benches, and resistance machines. Knowing the benefits of machines versus free weights can help you pick a gym that supports full tricep development.

What Should I Look For When Choosing A Gym?

Choose a gym that has good equipment, is clean, offers flexible membership plans, and has plenty of strength-training tools for your workouts. Check out our guide on gym membership prices to help you compare options and find what works best for you.