10 Best Triceps Workout Exercises for Building Muscle

The triceps make up roughly two-thirds of your upper arm, so if you want bigger arms, building your tris is a must. The problem is, every lifter has a different approach. Some simply perform all manner of push-downs, while others spend an hour parked at the dumbbell rack. Which is better? Well, it depends on what move you’re trying to do there.

That’s why we’ve narrowed down your dozens of choices to these 10 best exercises for building muscle in your upper arms using the following criteria:

Ease of learning and performing
Total muscle stimulation and intensity
Popularity among diehard lifters and bodybuilders (This matters!)
Availability of equipment in commercial gyms

You can also put these moves into action with the three full workouts below. Pair one with the best chest exercises on Monday, then another with biceps on Friday, and you’ve got a recipe for a tighter T-shirt. Just don’t forget to eat and supplement for growth, too!

10 Best Triceps Exercises

Skullcrusher

Skullcrusher Variations for Triceps Growth:

In your workout: After warming up your elbows, perform 3-4 sets for 8-12 reps as the first or second exercise in your routine. Don’t be a hero and risk your skull! Hit your reps and it’ll help you build tris to match your bis.

Close-Grip Bench Press

Close-Grip Bench Press Variations for Triceps Growth:

In your workout: Perform this movement first or second in your workout. Do 3-4 sets of 6-10 reps. If you’re going heavy, don’t hesitate to use wrist wraps for extra support.

Triceps Dip

Dip Variations for Triceps Growth:

In your workout: You can start your triceps workout with dips if they’re tough for you. Otherwise, use them in the middle of your workout to pump those arms full of blood. Shoot for 3-4 sets of 8-12 reps.

Bench Dip

Board Press Variations for Triceps Growth

In your workout: Hit this early in your triceps routine and go heavy! Shoot for the low end of the hypertrophy rep range at around 4 sets of 8 reps. If you’re a big presser, wear your elbow sleeves to stay strong and in the groove.

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Extension Variations for Triceps Growth:

In your workout: Do your extensions toward the second half of your workout, after heavier movements, for around 3 sets of 8-10 reps. Concentrate on getting a good stretch during the eccentric portion of the lift as you lower the weight.

Cable Overhead Extension with Rope

Cable Push-Down Variations for Triceps Growth:

In your workout: Since this is a single-joint or “isolation” exercise, do it toward the end of your workout for 3 sets of 10-12 reps or slightly higher.

Best Bodyweight Choice: Close-Grip Push-Up

Why it’s on the list: Unlike other muscle groups such as the back, you have plenty of choices to train your triceps with body weight alone. So consider this a bonus addition to this list! And if you’re an aspiring bodyweight bodybuilder, you need to know the close-grip push-up.

Traditional push-ups are usually done with the hands just outside of shoulder width to allow the pecs to do most of the work. But bringing your hands in and tucking your elbows can produce greater muscle activity in both the triceps and the pecs.

Close-Grip Push-Up Variations for Triceps Growth:

In your workout: Do this as a finishing exercise. If sets from your toes are too easy, put your feet up on a bench or have a partner put a weight plate on your back.

Best Triceps Workouts

Hard and Heavy Triceps Workout

If you’re someone who neglects to train triceps as hard as biceps, this high-volume workout is for you. It starts with heavy skullcrushers, then switches to lighter dumbbell and cable variations.

Hard and Heavy Triceps Workout

Triceps Workout for Beginners

Have you been guilty of crushing curls and skipping triceps? Use these three moves to give your arms everything they need to get stronger and grow. This workout can be added on to your chest or biceps day, but it’s also great on its own at a lower volume 2-3 days per week. That’s the approach taken in the popular program Six Weeks to Sick Arms by Jim Stoppani.

Triceps Workout for Beginners

Machine Pump Triceps Workout

Got that pre-workout flowing? Get a great upper-arm pump and focus on your mind-muscle connection with this high-rep, short-rest workout. Using machines makes it easy to mix in some dropsets and rest-pause sets to get the most that your triceps have to give.

Machine Pump Triceps Workout Machine Triceps Dip 3 sets, 8-10 reps (rest 90 sec. ) SINGLE-ARM CABLE PUSH-DOWN Perform all of the reps on one side, then switch to the other. Don’t rest between sides and rest 1 min. between sets. Single-Arm Cable Pushdown 3 sets, 8-10 reps (left side, no rest) Single-Arm Cable Pushdown 3 sets, 8-10 reps (right side, rest 1 min. ) Low cable overhead triceps extension 3 sets, 10-12 reps (rest 1 min. ) Machine Triceps Press-Down 3 sets, 10-12, 10-12, 12-15 reps (rest 1 min. )

Best Triceps-Building Programs

What Are the Best Triceps Programs for Mass?

What Are the Best Triceps Programs for Mass?

The best triceps-building programs feature arm workouts you’ll be looking forward to all week long. Lift heavy, finish with a pump, and give your triceps everything they need to grow.

To follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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