20 Best Triceps Strengthening Exercises to Build Strong, Defined Arms

Importance of Triceps Strengthening Exercises

Triceps strengthening exercises are an essential component of any well-rounded fitness regimen, as the triceps brachii muscles play a critical role in the movement and stability of the arms. Located on the back of the upper arm, the triceps are responsible for elbow extension and are crucial for performing everyday activities that involve pushing or lifting.

Strengthening these muscles not only enhances overall arm strength but also helps improve functional movements, such as pushing objects, lifting weights, or performing various sports activities.

Effective triceps exercises target the three heads of the triceps muscle, namely the long head, lateral head, and medial head, to ensure balanced and comprehensive development. These exercises often involve movements that focus on extending the elbow against resistance, thereby engaging the triceps muscles to promote muscle growth, endurance, and overall arm stability.

When executed correctly and in conjunction with a well-designed workout plan, triceps strengthening exercises can contribute to improved athletic performance, increased upper body strength, and enhanced overall muscle tone. Whether using bodyweight, resistance bands, or free weights, a variety of triceps exercises can be incorporated into a fitness routine to help individuals achieve their specific strength and conditioning goals.

What are triceps muscles?

The triceps muscle is a complex muscle that consists of three heads: the long head, lateral head, and medial head. Each head originates from a different point and contributes to the overall function of the muscle.

Long head: The long head of the triceps muscle is the largest and most visible head. It originates from the infraglenoid tubercle of the scapula, which is a bony prominence on the shoulder blade. The long head runs along the back of the arm and attaches to the olecranon process of the ulna, which is the bony prominence at the back of the elbow.

Lateral head: The lateral head of the triceps muscle originates from the posterior surface of the humerus, which is the upper arm bone. It starts above the radial groove, which is a shallow groove on the back of the humerus. The lateral head runs down the back of the arm and joins with the other heads to form the single tendon that attaches to the elbow joint.

Medial head: The medial head of the triceps muscle also originates from the posterior surface of the humerus, but it starts below the radial groove. It runs alongside the lateral head and merges with it to form the common tendon that attaches to the elbow joint.

The three heads of the triceps muscle merge together to form a single tendon called the triceps tendon. This tendon attaches to the olecranon process of the ulna, allowing for extension of the forearm at the elbow joint.

The triceps muscle is surrounded by fascia, a tough connective tissue that provides support and protection. It is also surrounded by other muscles, such as the biceps brachii muscle on the front of the arm and the deltoid muscle on the shoulder.

Understanding the anatomy of the triceps muscle is important for identifying potential injuries or imbalances and for targeting specific areas during exercise and rehabilitation.

Triceps strengthening exercise

Dumbbell Floor Press

Because of your very solid position in this technique, you can work your triceps with higher weights than in many others while engaging neighboring muscle groups.

How to do Dumbbell Floor Press

• Dumbbell Floor Press
• Begin with lying on the back knees must be bent and feet should be flat on the surface of the ground.
• Grasp a dumbbell in each hand with elbows out about 45 degrees from the sides.
• Maintain lower back pressed into the ground, press weights straight up over chest, and arms should be extended.
• Hold for a minute at the top.
• Gradually bend elbows to lower weights back down until the backs of upper arms go back to the ground.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Single-Arm Dumbbell Floor Press

This single-arm floor press modification not only isolates one arm at a time (essential for preventing strength or muscle imbalances! ), but it also challenges your core while keeping you balanced.

How to do Single-Arm Dumbbell Floor Press

• Single-Arm-Dumbbell-Floor-Press
• Begin by lying on the back knees should be bent and feet must be flat on the surface of the ground.
• Hold a dumbbell in the right hand with the right elbow out about 45 degrees from the side. Rest left arm flat on the floor.
• Keep your lower back pressed into the floor, press weight straight up over your chest, and extend the right arm. Pause at the top.
• Gradually bend the elbow to descend weight back down until the back of the upper right arm returns to the floor.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions on the right side, then do it again on the left for a full set.

Alternating Dumbbell Floor Press

Exercising on one side at a time prevents strength mismatches. This one will also test your upper back.

How to do Alternating Dumbbell Floor Press

• Start by lying on the back knees should be bent and feet should be flat on the ground, about a foot from the seat.
• Take a dumbbell in each hand with upper arms resting on the ground and elbows bent at 90 degrees.
• Press the left arm straight up until the arm is extended.
• Gradually bend the left elbow and descend weight until the left tricep touches the surface of the ground.
• Do it again with the right arm.
• It is one repetition.
• Elbows should create 45-degree angles with sides during the whole movement.

Modified Pushup

This quintessential chest move really works your entire body, and it is oh-so-satisfying to nail.

How to do Modified Pushup

• Begin in a modified high plank position, your shoulders placed over your wrists, your core must be tight, and your knees resting on the mat.
• Keep a straight line from head to knees, and bend elbows to descend the body in the direction of the floor in one piece.
• Press back to start again.
• It is one repetition.
• Elbows should be pointed out at 45 degrees away from ribs during pushups.

Eccentric Triceps Pushup

The close-grip pushup emphasizes your triceps more than the normal pushup, striking all three heads forcefully.

How to do Eccentric Triceps Pushup

• Begin in a high plank position, but with hands directly under the chest instead of shoulders, and grasp dumbbells. (Option to rest knees on the mat as a modification.)
• Bend elbows straight back in the direction of the feet to descend body until almost touching the floor, maintain upper arms close to sides.
• Move hips back and reset in plank position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Hand Release Pushup

How to do Hand Release Pushup

• Initiate in a high plank position with hands under shoulders and head to heels aligned.
• Engage your abs and bend your arms to descend your body toward the floor in one straight line.
• Elbows should point out at 45-degree angles distance from the body.
• Once the entire body is touching the ground, raise your hands.
• At that time replace hands on the ground and press back to start again.
• It is one repetition.

Sphinx Pushup

This advanced pushup modification requires no equipment. It offers your triceps a hard-burning, focused effect while also working the core.

How to do Sphinx Pushup

• Begin in a forearm plank position on toes with head-to-heels aligned. (Begin on your knees as an alternative.)
• Keeping hips level, raise forearms off the mat and stretch your arms in the forward direction, balancing weight on hands and toes.
• Gradually and with control, descend forearms to tap the mat.
• Then, push back up to initiate a position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Half Turkish Getup

This difficult exercise not only develops the entire body but also improves coordination.

How to do Half Turkish Getup

• Start with lying face upward with the right leg straight on the ground at an angle and left knee should be bent, foot must be flat.
• Take a weight (dumbbell or kettlebell) in your left hand, your arm should be bent, and place your right arm on the ground parallel to your right leg.
• Press the weight into the air at shoulder level.
• Maintaining eyes on the weight, roll up through the spine until you are supported on your right forearm.
• To return to the initiating position, reverse the motion that began.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.
• Switch sides for the second set.
• Do not rush through this one, Break it down to one step at a time.

Dolphin Pushup

How to do Dolphin Pushup

• Begin in an upside down “V” shape, palms should be pushing into the mat and heels high.
• Flex at elbows and descend forearms down to the ground at the same time.
• Reverse motion and extend arms to go back to the initiate position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Lying Overhead Triceps Extension

Also known as skull crushers, lying extensions focus on the long head of your triceps and take the stress off your back so you can focus on your arms.

How to do Lying Overhead Triceps Extension

• Begin by lying on your back your legs should be bent and your feet should be flat on the ground.
• Take a pair of dumbbells so arms are extended in the direction of the ceiling in line with shoulders.
• Without driving upper arms, gradually flex at elbows to descend weights to frame the face.
• Hold for a few seconds.
• Then gradually press weights back up overhead.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Dumbbell Triceps Kickback

Bilateral kickbacks are difficult and stimulate your core while focusing on the medial and lateral heads of your triceps.

How to do Dumbbell Triceps Kickback

• Start standing with slight knees bent and body hinged forward at 45 degrees and take a dumbbell in each hand, elbows should be bent and near to the body.
• Maintain upper arms still, then press dumbbells back to straighten arms, squeezing triceps.
• Go back to the initiate position in a controlled manner.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Triceps Dip

How to do Triceps Dip

• Begin with sitting in a chair or on a box or step and hold the front edges with your hands.
• Scoot your butt in the forward direction until it is hovering just off the seat and your legs create a 90-degree angle and extend your arms.
• Descend body down until biceps come parallel to the surface of the ground.
• Engage triceps to press back to initiate position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Alternating Triceps Kickback

This kickback variation gives your triceps more rest between reps, making it more beginner-friendly or a good way to work with heavier weights.

How to do Alternating Triceps Kickback

• Start standing with knees slightly bent and body hinged forward at 45 degrees holding a dumbbell in each hand, elbows bent, close to the rib cage, and back behind the body.
• Maintain a straight right arm while extending the left elbow, pressing the weight behind the body, and squeezing the triceps.
• Descend left arm to start with a controlled manner.
• Do it again on the other side.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Overhead Triceps Extension

This one targets the long head of your triceps hard and works your core. Just keep that spine straight and your ribs from flaring forward.

How to do Overhead Triceps Extension

• Initiate with standing and keeping one dumbbell between both hands overhead with straight arms. (Carrying two weights overhead is an alternative.)
• Maintain biceps by ears, then bend elbows to descend dumbbell gradually behind the head.
• Hold for seconds.
• After that press the weight back up to straighten the arms, and go back to initiate position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Plank Triceps Kickback

Planks provide a burn for a plethora of muscles, from your abdominals to your shoulders to your (you guessed it) triceps. Throw in a conventional triceps kickback to amp up the process of activation.

How to do Plank Triceps Kickback

• Start with getting a high-plank position with feet a little wider than shoulders.
• Take a dumbbell in the right hand, the elbow should be bent until the tricep is in line with the torso.
• Extend the arm back, until it is fully straight.
• go back to the initiate position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Triceps Circle

Just when you thought you’d seen them all, enter triceps circles. This mobility and strength challenge will torch triceps and stretch shoulders through a full range of motion using only your body weight.

How to do Triceps Circle

• Begin on all fours with knees beneath hips, hands under shoulders, and spine should be neutral. (Begin in a high plank stance to advance.)
• Bend elbows to descend forearms and chest to almost touch the mat.
• Skim the mat with the torso to bring the nose past the hands.
• Push into the mat with hands to extend arms to go back to initiate position.
• It is one repetition.
• Make sure you finish 8 to 10 repetitions.

Close-Grip Barbell Bench Press

This bench press modification has you raise a bar with your hands set shoulder-width distance. This hand placement moves the load more to your triceps. You would not be able to raise as much weight with the close-grip bench press, but you will strengthen your triceps.

The arms-in form you need to focus your triceps will take the onus off of your shoulder joint. Additional muscle mass on the back of your arms translates straight to the lockout, or top section, of your regular bench press.

How to Do Close-Grip Barbell Bench Press

• Get yourself up similar to a flat bench press, with your hands placed inside shoulder-width and your elbows tucked into the body.
• Pull the bar from the rack and place it across your chest.
• Pull the elbows inwards as the bar down to the chest.
• Once you have touched the chest, press through the palms, experience the triceps engage, and raise the weight back up.
• Perform three to four sets of four to six repetitions with heavy weight.
• If you utilize a conventional wide grip, the barbell will make interacting with your chest lower down.

Parallel Bar Dip

Doing regular dips on a set of parallel bars rather than angled bars or rings will recruit your triceps more as arms will be tucked in, not flared out. Because your shoulders are in a more neutral posture during the exercise, they should feel better as well.

Because the bars are more closely connected than angled dipping bars or rings, you will be more stable. Finally, we favor dips because they can be done properly using only your body weight.

How to do Parallel Bar Dip

• Hold the parallel bars with your torso upright (with a slight lean forward) as you are suspended.
• Have your elbows almost entirely extended to support this position.
• With the chest up and shoulder blades compressed together, bend at the elbows as you descend yourself downward until the elbows reach ninety degrees.
• Press yourself upwards until you fully extend the elbows and do it again.
• Perform three to five sets of as many repetitions as possible with good form.
• Maintain your shoulders lower and away from your ears the entire time.

Triceps Pushdown

With the triceps pushdown, you can truly isolate your triceps. To do the pushdown, hold a resistance band or a cable pulley, move back until the band or cable is taut, and then flex your triceps to push it downward. Because only your triceps are moving the weight, you can focus on them more closely.

This is a famous bodybuilding action because the isolation allows the lifter to experience muscle contraction, resulting in tremendous pumps and increased activation.

How to do Triceps Pushdown

• At a high anchor point, adjust the wires or band. Put your feet alongside and your elbows at your sides (by your ribs) with your torso facing the band.
• The chest should be up, the back flat, and the hips slightly forward.
• Grab the handles or band with both hands and completely straighten the elbows to push the handles or band downward, keeping the elbows slightly in front of the shoulders.
• Three to four sets of 15 to 20 repetitions are recommended.
• Press the band downward and into your thighs at the same time.

Skull Crusher

This triceps exercise variation has you descend (or dumbbells or cable pulley or kettlebells) to your forehead to stretch the triceps muscle.

With the skull crusher, you will be able to isolate the triceps while also being able to lift heavier weights than you could with a pushdown. As a result, this is an excellent exercise for strengthening the triceps using free weights.

How to do Skull Crusher

• Begin by lying back down on a bench, with the hands supporting a weight (a barbell, dumbbell, or various cable attachments) at the top of the bench pressing position.
• The back and hips should be aligned similarly to a bench press.
• Pull the elbows backward a little so that they are pointing behind you (rather than directly vertically) as you flex the elbow joint, descending the bar handle or loads towards your head.
• The bar should come close to making touch with the forehead. Experience the stretch in the triceps and, to a lesser extent, the lats.
• Push the bar back up.
• Three to four sessions of 12 to 15 repetitions are recommended.
• Maintain your upper arms pointed inwards toward your head.

Benefits of triceps strengthening exercise

Triceps exercises are beneficial in several ways. Here are some of the benefits of triceps exercises:

• Increased Arm Strength: Triceps exercises help to increase arm strength. The triceps are responsible for extending the elbow joint, which is an essential movement in many upper-body exercises. When the triceps are stronger, you can lift heavier weights and perform more reps, which helps to build muscle mass.
• Improved Athletic Performance: Strong triceps are essential for many sports, including basketball, football, and baseball. Triceps exercises can help improve your throwing and hitting abilities, as well as your overall athletic performance.
• Reduced Risk of Injury: Weak triceps can lead to injuries in the elbow, shoulder, and wrist. Triceps exercises can help to strengthen these muscles, reducing the risk of injury.
• Better Posture: Strong triceps help to support the upper body, which can improve posture and reduce back pain.
• Increased Muscle Definition: Triceps exercises can help to tone and define the muscles in your arms, giving them a more sculpted appearance.
• Improved Daily Function: Strong triceps are essential for everyday activities such as lifting and carrying objects. Triceps exercises can help to improve your ability to perform these tasks with ease.

Overall, triceps exercises are an essential part of any upper-body workout routine. They offer a wide range of benefits, including increased strength, improved athletic performance, reduced risk of injury, better posture, increased muscle definition, and improved daily function.

FAQ

References

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