20 Best Triceps Exercises to Build Massive Arms Fast

Key Takeaways

1. Full Stretch: High-ranking exercises, like the overhead cable extension, fully stretch the triceps and maximize growth. Targeting the long head that way is essential for maximizing tricep growth and overall arm development.
2. Balance Between Heads: To achieve well-rounded triceps, incorporate movements that engage the lateral, medial, and long heads effectively—consider mixing cable, dumbbell, and bodyweight options.
3. Progressive Overload: Choosing exercises that allow you to easily increase weight or reps over time is fundamental for sustained growth, with cable and machine exercises often excelling here.
4. Comfort and Stability Matter: Exercises should not only feel good but also be stable to reduce joint stress. Movements like the close-grip bench press and skullcrushers score well on both fronts.
5. Variety and Adaptability: For balanced development, include a variety of exercises and modify based on your comfort, equipment, and progress. Switching grips, adjusting angles, and using different resistance profiles can keep your training effective and enjoyable.

Want bigger, stronger arms? You're in the right place.

We're diving deep into the 20 best triceps exercises, ranked from best to worst based on their muscle-building potential. Each exercise has been carefully selected to help you build impressive arms and a more powerful physique.

What makes our guide different? Every exercise and training tip has been meticulously reviewed by an exercise scientist with over 20 years of hands-on experience.

In this article, we review, critique, and expand on Jeff Nippard's ranking of the best triceps exercises. You'll learn which exercises deliver the best results for muscle growth, strength gains, and overall arm development.

Related:

• Arnold Schwarzenegger Workout for Tricep Peaks
• 3 Arm Workouts for Muscle Hypertrophy (9 Best Exercises)
• Arnold Schwarzenegger Workout for Tricep Definition

In a Nutshell: 20 Best Tricep Exercises

What Makes an Exercise "The Best"?

For it to be qualified as among the best ("S Tier"), an exercise must exhibit three things in it:

1. First, that it produces high tension in its stretched position; this really matters most especially for those long head tricep exercises.
2. Second, the exercise has to feel good so that you will not feel pains, preferably smooth resistance profiles, that's really significant for the case of dumbbell tricep exercises.
3. Lastly, it should be able to allow for easy progression; that means you can add weight or reps week after week easily just like tricep cable exercises or banded tricep exercises for all heads.

When considering these factors, the best tricep exercises will effectively target all three heads of the triceps while maintaining a focus on the long head tricep exercises, which is essential for overall arm development.

Understanding Triceps Anatomy

There are three heads of the triceps: lateral, medial, and long head. The long head provides that mass and definition at the back of the arm and is essential for any exercises that work the long head of the triceps. The lateral head also makes up that rounded look at the side of the upper arm, and the medial head runs down the center and contributes to fullness. That knowledge is essential when you pick your dumbbell tricep exercises and other exercises that are supposed to be specific to each head.

To achieve proportional development, it's essential to incorporate long head tricep exercises that target all three heads. This ensures balanced growth and a well-defined appearance.

20 Best Triceps Exercises

Triceps Pressdown (Rope)

The triceps pressdown using a rope is a staple exercise among the best tricep exercises. It effectively targets the lateral and medial heads, providing a good contraction at the bottom. The advantage of the rope is the ability to pull the handles apart, enhancing the mind-muscle connection.

However, the rope pressdown has limitations. It doesn't allow for maximum overload since the tension can be lost due to instability. In a recent experiment, I managed 12 reps with the rope compared to 16 reps with a bar at the same weight. This illustrates the trade-off between feel and overload, particularly when considering other tricep cable exercises. Therefore, the rope pressdown ranks as a B Tier exercise.

Tricep Pull Down (Bar)

Switching to a bar for the triceps pull down significantly enhances stability. This stability allows for a more directed focus on the triceps. The bar provides consistent tension throughout the movement, making it easier to overload progressively.

While it may not stretch the triceps as deeply as other exercises, the bar pressdown is a reliable option for hitting the triceps effectively. I recommend this exercise and place it in A Tier.

Reverse Grip Triceps Pressdown

The reverse grip pressdown is often seen as the weakest variation. While some claim it targets the triceps differently, the biomechanics don’t really support that. It can limit strength output, especially if grip strength is a factor, which makes it less effective compared to other tricep cable exercises.

In my own testing, I managed only 10 reps with the underhand grip, making it less effective than the other variations. Therefore, I place the reverse grip pressdown in C Tier.

Overhead Tricep Cable Exercises

Cable Extension

The overhead cable triceps extension is a game-changer among tricep cable exercises. By moving the arms overhead, it places significant tension on the long head. This is crucial since the long head is the only one that crosses both the elbow and shoulder joints. Remember, 'The pain you feel today will be the strength you feel tomorrow,' so embrace the challenge and push through the discomfort for greater gains.

This exercise has been shown to produce greater muscle growth compared to pressdowns. The overhead position creates a deep stretch, leading to more effective contractions. For these reasons, the overhead cable extension earns a well-deserved S Tier ranking.

Cable Extension (with Rope)

Using a rope for the overhead extension offers some benefits. It allows for a greater range of motion and can enhance the feeling of contraction at the top. However, similar to the pressdown, it limits the ability to overload the triceps effectively.

While it still provides a solid workout, the rope version doesn’t quite match the bar for overload potential. Thus, I place the overhead cable extension with a rope in A Tier.

Katana Cable Triceps Extension

The katana cable triceps extension is unique. It mimics the motion of drawing a sword, which can feel comfortable for many. This exercise targets both arms simultaneously, making it efficient for balancing strength between sides.

While it requires a bit of setup and may have a learning curve, the katana extension is effective for targeting the long head. I would place it in A Tier due to its benefits and unique approach.

Best Triceps Exercises with Dumbbells

Dumbbell French Press

The dumbbell French press is a solid choice among dumbbell tricep exercises for hitting the long head of the triceps. This exercise allows for a deep stretch, which is key for muscle growth. I prefer to perform it seated for added stability, which helps direct the tension to the triceps more effectively.

One downside is the circular resistance path of the dumbbell. This means you get more tension at the bottom and less at the top. However, the deep stretch benefits are significant. For this reason, I rank the dumbbell French press in B tier.

1 Arm Dumbbell Tricep Exercises Overhead Extension

The one-arm dumbbell overhead extension is a fantastic exercise. It allows you to focus on one arm at a time, which can help with muscle imbalances. The overhead position provides a great stretch for the long head of the triceps.

In addition, performing it one arm at a time can relieve some discomfort in the shoulders. You can find a comfortable angle that works best for you. This exercise offers a good blend of tension and control, earning it an A tier ranking.

Dumbbell Skullcrusher

Dumbbell skullcrushers are similar to the bar version but allow for individual arm training. This can help address any muscular imbalances. However, I find them a bit awkward compared to using a bar.

The free-moving nature of dumbbells can make them harder to control in that overhead position. While they should theoretically rank in S tier, I place them in A tier due to the slight awkwardness during execution.

Best Triceps Exercises with a Barbell

Barbell Skullcrusher

Skullcrushers are a classic triceps exercise. They offer high tension when the triceps are stretched, especially if you arc the bar back behind your head. Using an easy bar can reduce wrist strain, making it a comfortable option.

This movement is excellent for progressive overload, as you can easily add weight or reps. Starting with your elbows slightly back can enhance the tension even more. I consider skullcrushers to be my favorite free-weight triceps exercise, and they sit in S tier alongside other effective dumbbell tricep exercises.

JM Press

The JM press is a hybrid between a close grip bench press and a skullcrusher. You lower the bar to the chin, which can feel effective for some. However, I find it slightly overrated, especially in the strength community compared to other tricep cable exercises and dumbbell tricep exercises.

While the exercise can target the triceps well, I often experience elbow discomfort. Additionally, it doesn’t stretch the long head as effectively as other movements. I place the JM press in B tier as a solid muscle-building option.

Smith Machine JM Press

The Smith machine JM press addresses some of the concerns with the free-weight version. It provides a fixed path, which can help focus more on the triceps. This stability allows for better isolation of the triceps during the movement.

Overall, I find this variation more comfortable and effective. It earns an A tier ranking for its benefits in targeting the triceps without the added discomfort.

More Triceps Exercises

Cable Triceps Kickback

Cable triceps kickbacks are excellent for squeezing the triceps, especially the long head tricep exercises. The arm position allows for a strong contraction as the arm is held back behind the torso. This is a unique aspect of the kickback that makes it a valuable addition to your routine.

The cable provides consistent tension throughout the range of motion, making it effective. I prefer higher reps for this exercise to really focus on the contraction. Cable triceps kickbacks rank in A tier.

Dumbbell Tricep Kickback Exercise 

Dumbbell tricep exercise kickbacks, while similar to the cable version, have some drawbacks. The resistance is zero when the tricep is stretched, which isn’t ideal for maximizing tension. However, they still allow for a decent contraction.

I believe they are slightly overhated but don’t rank as high as their cable counterparts. If you only have dumbbells, they can still be a viable option. I place them in C tier for their lesser effectiveness compared to cables.

Close Grip Dips

Close grip dips are a powerful exercise for the triceps. They allow for a strong contraction of the long head. However, the shoulder position can sometimes feel uncomfortable for some lifters.

While dips are great for overload, they don’t provide a deep stretch for the long head. This limits their effectiveness for complete triceps development. Despite this, they remain a solid choice for adding mass. Due to their compound nature, I place close grip dips in B tier. They’re effective, but be mindful of your shoulder health.

Bench Dips

Bench dips target the triceps effectively but have their drawbacks. They keep the shoulders in a position that might be more comfortable for some. However, they can become less challenging as you gain strength.

Progressive overload can be awkward; often requiring a partner to add weight. This can make them less appealing for consistent training. I rank bench dips in C tier. They serve a purpose, but there are better options.

Machine Dips

Machine dips are a more controlled variation. They provide stability, which can help isolate the triceps better. If you can find a good machine, it can be a great addition to your routine.

While they may not feel as natural as free dips, they still effectively target the triceps. I would place machine dips in the B tier. They are solid but not my go-to choice.

Close-Grip Bench Press

The close-grip bench press is a great exercise for triceps, allowing for heavy loading. However, it doesn’t provide a strong stretch for the long head, so you should pair it with an outer triceps head exercise or a tricep pull down. Incorporating banded tricep exercises for all heads can also enhance your routine.

Due to its effectiveness, I rank the close-grip bench press in A tier.

Close Grip Pushup

Close-grip pushups are a fantastic bodyweight exercise for building triceps strength. They focus effectively on the lateral and medial tricep heads but can be challenging to progressively overload as your strength increases.

This can limit their effectiveness for long-term muscle growth, especially for advanced lifters. While they’re excellent for beginners, providing a solid foundation, they might be less beneficial for advanced lifters looking for continuous progression, which places close-grip pushups in the C-tier for tricep exercises.

Diamond Pushup

Diamond pushups are a variation that adds intensity. They require a narrower hand position, making them feel more challenging. Many people report better engagement of the triceps with this form.

While they might not provide the same overload as a close-grip bench press, they can still be effective as a finisher. I consider diamond pushups to be B tier. They are a worthy addition to any triceps workout.

Extension Tricep Machine

The tricep extension machine is another effective tool. It allows for a controlled motion, letting you focus on the contraction without worrying about stabilization.

While it may not be the most stimulating option, it can be a useful addition to any routine. I placed the tricep extension machine in B tier for its reliability.

Practical Applications

• Incorporate Variety: Aim to include a mix of cable, dumbbell, and bodyweight exercises in your tricep routine. For balanced development, target each head of the triceps with at least two different exercises per workout session.
• Focus on Form: Prioritize proper technique over heavier weights. Ensure your elbows remain close to your body during tricep extensions to maximize tension on the triceps, aiming for at least 10-12 reps per set to enhance muscle endurance and hypertrophy.
• Progressive Overload: Increase the weight or number of reps each week. For instance, if you’re currently performing skull crushers with 50 pounds for 10 reps, aim for 12 reps next week or increase to 55 pounds. Track your progress to stay accountable.
• Balanced Frequency: Train triceps 2-3 times per week with a mix of compound and isolation exercises. Ensure a minimum of 48 hours between sessions for optimal recovery and growth.
• Warm-Up and Stretch: Implement a solid warm-up routine focusing on shoulder and elbow mobility. Include stretches specifically for the triceps, holding each stretch for 15-30 seconds to improve flexibility and prevent injury.

Examples:

1. Sample Workout: On tricep day, include three sets of 10-12 reps of overhead cable extensions, triceps pressdowns, and skull crushers. Finish with cable kickbacks for an additional three sets of 15-20 reps.
2. Progression Plan: Start with a weight that allows for 10 reps of dumbbell French press. Increase the weight by 5 pounds once you can comfortably complete 12 reps.

Fact-Check of Key Points

• S Tier Criteria: The claim that exercises must produce high tension in the stretched position to qualify for S Tier is generally supported by common strength training principles. However, it’s worth noting that individual preferences and body mechanics can influence how an exercise feels, making it subjective for some lifters.
• Rope Pressdown Limitations: The assertion that the rope pressdown has limitations in terms of overload due to instability is a valid observation. Nevertheless, it can still be effective for many lifters, especially those focused on muscle endurance rather than maximal strength.
• Reverse Grip Pressdown Effectiveness: The statement regarding the reverse grip pressdown being less effective is contentious. Some lifters find that varying grip positions can enhance muscle activation and should not be entirely dismissed as ineffective.
• Overhead Cable Extensions: While the article claims that the overhead cable triceps extension produces greater muscle growth, individual results can vary significantly. Factors such as personal training experience and muscle adaptation should be considered when assessing the effectiveness of specific exercises.
• Skullcrusher Popularity: The designation of skullcrushers as a favorite among free-weight tricep exercises is subjective. While many lifters enjoy this exercise, personal preferences and comfort levels can differ greatly, leading some to prefer alternative tricep movements.
• Close Grip Dips for Overload: The claim that close grip dips are excellent for overload but may feel uncomfortable for some lifters is important to consider. It highlights the necessity for individualized programming, as shoulder mobility and comfort can vary widely between individuals.

By keeping an open mind and listening to your body, you can find what truly works for you, even if that means deviating from conventional wisdom.

Science of Tricep Exercises

In pursuit of optimal tricep muscle development, studies often use electromyographic (EMG) analysis to assess muscle activation across different exercises. Here's what research says about some of the best tricep exercises.

Key Findings

1. Elbow Positioning and Muscle Activation: Studies indicate that tricep exercises such as the overhead and lying dumbbell elbow extensions activate the long head of the triceps more effectively due to the increased stretch. However, results suggest varying muscle activation patterns for concentric and eccentric phases, and thus, incorporating a variety of elbow positions can help target different tricep heads (Alves et al., 2018).
2. Push Exercises and Tricep Activation: High-stability exercises, like the Smith machine and barbell press, tend to maximize tricep activation compared to free-weight dumbbell presses, which are limited by lower tricep activation due to the instability factor. This finding is particularly relevant for those aiming to target the triceps efficiently (Saeterbakken et al., 2011).
3. Triceps Press-Down for Strength: The triceps press-down exercise is shown to significantly improve arm strength, especially in athletes with higher muscle endurance. It effectively activates the lateral and medial heads of the triceps, particularly when higher loads are applied (Noviantoro & Irianto, 2022).
4. Long Fascicle Length Training: Overhead extensions with long fascicle positioning (extended arm overhead) elicit comparable strength gains and architectural muscle adaptations in the triceps when compared to exercises performed at shorter fascicle lengths. This suggests that variations in muscle length during tricep training can still achieve similar hypertrophy and strength outcomes (Stasinaki et al., 2018).

Practical Applications

• To maximize tricep hypertrophy, incorporating exercises that emphasize a deep stretch, like the overhead tricep extension, may enhance long head activation.
• Using exercises with varying levels of stability, like the Smith machine or barbell push exercises, can help maintain progressive overload while ensuring strong tricep activation.

Scientific Conclusion

Research indicates that a mix of multi-joint stability exercises, elbow-positioning variations, and eccentric-focused tricep workouts is essential for targeting all tricep heads effectively. For balanced tricep growth, including exercises like tricep press-downs and overhead extensions is highly recommended.

More Little-Known Tips for Maximizing Tricep Gains

• Mind-Muscle Connection: Focus on the mind-muscle connection during your tricep exercises. This means concentrating on feeling the muscle work with each rep. Engaging your mind helps improve contraction and can lead to better overall results. Try to visualize your triceps working, especially during isolation exercises.
• Use Tempo Training: Incorporate tempo changes into your tricep exercises. For instance, try a slow eccentric phase (the lowering part of the lift) lasting 3-4 seconds followed by an explosive concentric phase (the lifting part). This method can increase time under tension, promoting muscle growth.
• Prioritize Compound Movements: While isolation exercises like skullcrushers and tricep kickbacks are effective, don’t neglect compound movements. Exercises like close-grip bench presses activate multiple muscle groups, allowing you to lift heavier weights and stimulate greater muscle growth.
• Incorporate Drop Sets: At the end of your tricep workout, consider using drop sets. After reaching failure at a given weight, immediately decrease the weight and continue until failure again. This technique can push your muscles beyond their limits, enhancing growth and endurance.
• Focus on Recovery: Lastly, don’t underestimate the power of recovery. Muscles grow when you rest, so prioritize quality sleep and nutrition to support your training. Incorporate rest days and listen to your body to avoid overtraining and injuries.

By integrating these lesser-known tips into your training routine, you can enhance your tricep development and unlock your potential for stronger, more defined arms.

My Opinion on the Best Tricep Exercises

I believe the key to a successful tricep routine is targeting each of the three heads effectively. Exercises that engage the long head, like overhead cable extensions, make a noticeable difference in overall arm shape, as they contribute heavily to tricep mass. For me, cable and machine exercises stand out because they offer constant tension, which helps fully engage the muscle and minimize the risk of injury. While bodyweight options like close-grip pushups are popular, I feel they can lack the precision needed for each head.

Although some lifters prefer dumbbell tricep exercises, I find cables provide a smoother range of motion and consistent tension, particularly for the stretched position. Free weights can be effective, but their tension often varies throughout the movement. For growth, progressive overload is essential, and cable exercises, like tricep pushdowns, make it easy to adjust weight and reps. I’ve found this especially beneficial in achieving steady gains.

Another common belief is that exercises like the JM press are essential for a complete tricep routine. While I respect the appeal, I think the JM press can be uncomfortable for some and may not be worth the elbow strain. My experience has shown that there are equally effective, more comfortable alternatives that are easier on the joints.

In my opinion, the best approach to tricep training is balancing different types of exercises for a stable, well-rounded workout. Prioritizing comfort, consistent tension, and progression ensures both growth and sustainability, which ultimately leads to the best results.

Concluding on Effective Tricep Exercises

In the pursuit of bigger and stronger triceps, understanding which exercises yield the best results is paramount. This guide highlights a diverse range of movements, categorized into tiers based on their effectiveness. Whether you're focusing on the long head with overhead extensions or incorporating compound exercises like close-grip bench presses, it’s crucial to choose exercises that target all three heads of the triceps for balanced development.

Moreover, implementing strategies like varying grips, tempo training, and drop sets can significantly enhance your workout's effectiveness. These lesser-known tips can take your training to the next level, ensuring you get the most out of each session. Remember, the journey to stronger triceps is not just about the exercises you choose but also how you execute them and incorporate recovery into your routine.

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FAQs

What’s the best exercise for overall triceps development?

The overhead cable triceps extension is often cited as the best for overall growth. It effectively targets all three heads, especially the long head.

How often should I train my triceps?

Training triceps 2-3 times a week is sufficient for most lifters. Ensure you allow enough recovery time between sessions.

How to Stretch Triceps Muscles?

To stretch the triceps, raise one arm over your head and bend your elbow so it reaches down to your back. Using the other hand, push gently on the bent elbow. Maintain for 15 to 30 seconds and switch over to the other arm. This helps loosen and tension flexibility.

How to Do EZ Bar Tricep Extensions?

Stand or sit with the EZ bar held above your head. Keep your elbows close to your head, bend your elbows to lower the bar behind your neck, and then extend your arms back to the starting position. Repeat for desired reps.

How Long Does a Torn Tricep Take to Heal? 

Healing time for a torn tricep may vary from 6 to 12 weeks depending on the tear severity and the applied treatment. Full recovery will need rest, physical therapy, and sometimes surgery. It is best to consult with a healthcare provider. For more advice, see our guide on Bodybuilding injuries.