If you want bigger, stronger, and more defined arms, you can’t skip the triceps. This muscle group makes up nearly two-thirds of your upper-arm size, and training it properly is the key to building solid, well-shaped arms. To get the best results, you need to target all three heads of the triceps: long head, lateral head, and medial head, using the right combination of movements, angles, and training styles.
Below is a complete guide to the best exercises for triceps, including heavy compound lifts, cable work, bodyweight movements, and how to choose the right exercises based on your goals.
1. Triceps Anatomy: The Three Heads You Need to Train
The triceps brachii consists of three major heads:
- Long head – The largest head, responsible for thickness and overall arm size.
- Lateral head – Creates the “horseshoe” shape visible when flexing.
- Medial head – Smaller but crucial for elbow extension and stability.
To grow all three efficiently, you should:
- Use stretch-focused exercises for the long head (like overhead extensions).
- Use peak-contraction movements for definition (like pushdowns and kickbacks).
- Combine both compound and isolation exercises every session.
2. Best Triceps Exercises At Gym
These gym-based triceps exercises use equipment like dumbbells, barbells, and cable machines to deliver heavier resistance and maximize muscle growth. They target all three heads of the triceps more deeply than bodyweight movements, making them ideal for anyone training in a gym or at home with proper equipment. If your goal is to build strength, size, and definition efficiently, this section is for you.
1. Skull Crushers (Lying Triceps Extension)
Targets: Long head & lateral head
Skull crushers deliver an intense stretch on the long head, making them one of the best mass-building triceps movements.
How to do it:
- Lie on a bench and extend your arms upward while holding an EZ-bar or dumbbells.
- Bend your elbows and lower the weight behind your head following a natural arc.
- Extend your arms back up without locking your elbows.
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2. Close-Grip Bench Press
Targets: All 3 heads
This heavy compound lift lets you overload the triceps safely and effectively. Keep your grip narrower than shoulder width to shift emphasis away from your chest and into the triceps.
How to do it:
- Lie on a bench and grip the barbell narrower than shoulder width.
- Lower the bar to the mid-chest area.
- Press the bar upward while keeping your elbows close to your body.
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3. Triceps Dips (Parallel Bars)
Targets: Entire triceps
This classic movement engages all three heads and is especially effective for explosive strength and mass. Keep your torso upright and elbows close to emphasize the triceps over the chest.
How to do it:
- Grip the parallel bars firmly and keep your torso upright.
- Bend your elbows to 90° and lower your body.
- Extend your elbows powerfully to lift yourself back up.
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4. Overhead Triceps Extensions (Dumbbell or Cable)
Targets: Long head
Overhead extensions place the long head under maximum stretch, helping your arms look thicker and fuller. A sleeveless men's top gives your shoulders and elbows full mobility for this overhead motion.
How to do it:
- Sit or stand while holding a dumbbell behind your head with both hands.
- Keep your elbows fixed in place.
- Extend your arms upward, then lower the weight back behind your head.
5. Cable Pushdowns (Rope or Bar)
Targets: Lateral & medial heads
Cable pushdowns create constant tension and are perfect for adding definition and achieving that tight “pump.” This exercise works well in any triceps routine, especially near the end of your workout.
How to do it:
- Stand in front of the cable machine and grip the rope or bar attachment.
- Keep your elbows close to your body as you bend them.
- Push the handle downward until your arms are fully extended, then return to the starting position.
6. Triceps Kickbacks
Targets: Lateral head
Kickbacks isolate the triceps and help maximize peak contraction. They require tight control, so a streamlined jogger can make your movement smoother and more precise.
How to do it:
- Lean your torso forward slightly and hold the dumbbell with your elbow bent.
- Extend your elbow backward until your arm is fully straight.
- Squeeze the triceps, then return to the starting position.
3. Best Bodyweight Triceps Exercises At Home
These triceps movements rely entirely on your own bodyweight, making them perfect for training anywhere: at home, outdoors, or even while traveling. Without needing any equipment, they offer convenience while still providing strong activation for all three triceps heads. This section is ideal for beginners, home trainees, or anyone looking for simple yet effective triceps exercises.
1. Diamond Push-ups (Triangle Push-ups)
One of the highest-activation bodyweight triceps exercises according to EMG studies. It hits all three heads and works great at home, outdoors, or as a burnout finisher.
How to do it:
- Start in a high plank position with your hands forming a diamond shape directly under your chest.
- Keep your elbows close to your body as you lower yourself down
- Push back up while squeezing your triceps at the top.
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2. Bench Dips
A beginner-friendly movement you can do anywhere. You can increase difficulty by elevating your feet or adding weight.
How to do it:
- Sit on the edge of a bench, place your hands next to your hips, and extend your legs forward.
- Slide your hips off the bench and bend your elbows to lower your body.
- Press through your palms to lift yourself back to the starting position, keeping your elbows pointing backward.
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4. How to Choose the Best Triceps Exercises Based on Your Goal
Not all triceps movements deliver the same results. The right choice depends on what you want to improve most. Here is a simple way to pick exercises that match your priority.
If your goal is adding size and muscle mass
Focus on heavier compound or isolation exercises that let you push more weight and challenge the long and lateral heads of the triceps. Good picks include:
- Triceps Dips
- Close Grip Bench Press
- Skull Crushers
These movements create strong mechanical tension and are ideal for hypertrophy progress.
If your goal is definition and shaping
Choose exercises that keep constant tension on the muscle and allow a strong squeeze at the end of each rep:
- Cable Pushdowns
- Triceps Kickbacks
- Overhead Extensions
These options help refine the look of your arms and enhance muscle detail as you get leaner.
If you train at home or you are a beginner
Start with simple, safe movements that build fundamental strength using your body weight or light dumbbells:
- Diamond Push ups
- Bench Dips
- Dumbbell Overhead Extensions
They are easy to set up anywhere and help you learn proper form before moving to heavier work.
Pick the category that fits your current goal and build your routine around those exercises. Once you progress, you can mix them to keep your arms growing and well defined.
5. Pro Tip: Combine Compound + Isolation Work
The best triceps training plans don’t rely on just one type of exercise. When you mix different movement styles, your arms grow more evenly and get stronger over time.
Here is what a well rounded routine should include:
- Compound lifts that let you move heavier weight and build overall strength
- Isolation exercises that zero in on the triceps and fine tune the shape
- A balance of movements that stretch the muscle under load and ones that focus on a strong squeeze at the top
When you train this way, you get all the benefits:
- Bigger triceps that look full from every angle
- Improved strength that carries over into presses and push movements
- Better activation of all three triceps heads so both arms develop more evenly
Put it all together and you have a smarter plan for arm growth rather than just working hard without a clear structure.
Conclusion
Building powerful, well-defined triceps doesn’t just improve arm aesthetics, it also boosts your performance in major pressing movements like the bench press, shoulder press, and dips. By incorporating the best exercises for triceps, including triceps dips, skull crushers, close-grip bench presses, overhead extensions, and cable pushdowns, you ensure all three heads of the triceps are activated for complete development.
Whether your goal is mass, strength, or definition, the winning strategy is always a mix of compound and isolation work, with plenty of stretch and squeeze throughout your session. And no matter where you train, at the gym or at home, your triceps can grow effectively with the right techniques.
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