7 Best Tricep Exercises for Strength and Definition

When it comes to having defined arms the tricep strength is key. The Best Tricep Exercises are not just for aesthetics but for overall upper body strength and stability. Triceps make up 70% of the arm so if you want to build bigger and stronger arms this is a muscle group you need to target. In this Health Boost article we will look at tricep workouts, the anatomy of the triceps and common mistakes to avoid when training this muscle group.

Tricep Anatomy

The triceps, triceps brachii, are a big muscle on the back of the upper arm. They have three parts or “heads” that work together to extend the elbow, which is the main function of the muscle. Here’s the breakdown:

The triceps brachii muscle has three heads: long head, lateral head and medial head.

• Long Head: This is the biggest part of the triceps, running along the back of the arm from the shoulder blade (scapula) to the elbow. The long head contributes most to the size of the triceps and is most active during overhead movements.
• Lateral Head: This head is on the outside of the upper arm and gives the triceps its horseshoe shape. This muscle is used in pushing movements and is most used in exercises that require elbow extension.
• Medial Head: Under the long and lateral heads, the medial head provides stability and contributes to overall arm strength. It’s active in most tricep exercises but most active in movements that require full range of motion.

Knowing this is key to targeting them in your workouts.

Triceps Function

The main function of the triceps is to extend the elbow joint, which is used in many daily activities and sports. Whether you’re pushing, lifting or throwing, your triceps are working.

And the long head of the triceps helps with shoulder stability. By building tricep strength you’re indirectly helping to correct imbalances in other pressing movements.

Why Tricep Strength Matters

Tricep strength has many benefits. From sports performance—especially in activities that require elbow extension—to overall upper body shape, a strong triceps can affect both function and aesthetics. Building tricep strength has been shown to be linked to injury prevention, especially around the elbow joint. As you build tricep strength you’re strengthening the tendons and ligaments around the elbow, reducing the risk of injury.

TOP 7 Best Tricep Exercises

Triceps training is often paired with exercises targeting the chest or shoulders, as these muscle groups often work together during pushing movements. By targeting each head with specific exercises, you can build balanced and strong triceps, contributing to a more functional and aesthetic upper body.

Let’s dive into the top seven best tricep exercises that will help you achieve strength and definition.

1. Overhead tricep extension
2. Tricep pushdown
3. Skull Crushers (Lying Tricep Extension)
4. Close-Grip Bench Press
5. Diamond Push-Ups
6. Tricep Dips
7. Kickbacks

Overhead Tricep Extension

Overhead Tricep Extension is one of the best exercises for the long head of the triceps so it’s perfect for building upper arm size. By extending your arms overhead this exercise puts the triceps in a lengthened position which engages the whole muscle and increases activation. This exercise is great because it stretches the long head the largest of the 3 heads of the triceps so more growth potential.

Scientific

Studies have shown including one from the European Journal of Sports Science that overhead tricep extensions result in higher tricep activation and muscle growth than exercises done with the elbows by your sides. This increased activation is mainly due to the extended arm position which uses a greater range of motion and more muscle recruitment.

Technique Tips

1. Starting Position: Stand or sit with your back straight. Hold a dumbbell, EZ-bar or cable handle above your head, engage your core.
2. Execution: Slowly lower the weight behind your head by bending your elbows then extend back to the starting position. Keep your elbows close to your head and don’t flare them out to get maximum tricep activation.
3. Control: Control the movement throughout, especially when lowering the weight to avoid putting too much stress on the shoulder and elbow joints.

Variations

There are several ways to keep your tricep workouts interesting. You can use dumbbells, barbells or a rope on a cable machine. If you want to target the lateral head as well try the rope extension with a narrow grip. This variation works both the long and lateral heads at the same time for balanced development of the muscle.

Difficulty Level

This exercise is for intermediate to advanced lifters as the overhead position requires stability and control. Beginners can start with lighter weights or sit for added stability and focus on technique before increasing the weight.

Do this exercise with proper form and control and you’ll see tricep development especially when you rotate through different variations. This will give you maximum tricep activation and arm strength and aesthetics.

Tricep Pushdown

The tricep pushdown is an excellent exercise for strengthening and growing your triceps, specifically the lateral and medial heads, depending on the attachment and grip position used. Here’s a breakdown to help you maximize results.

For a long and lateral tricep head focus, use a rope attachment (neutral grip), straight bar (overhand grip), or V-bar (semi-pronated grip).

The rope tricep pushdown is often preferred due to the ability to add a slight “flick” at the bottom, allowing your wrists to turn outward and increase tricep engagement and range of motion.

To activate the medial tricep head, use a reverse grip (palms up) with a straight bar attachment. This variation, popular with professionals like James Beardwell, is highly effective and remains one of the top tricep exercises.

Avoid the temptation to add excessive weight. Focus on a controlled motion, keeping your body still, and using only your triceps to push the weight down.

Keep elbows tucked at your sides, with shoulders down and relaxed, to avoid shoulder involvement. If you notice swinging or shoulder movement, reduce the weight.

For muscle mass, use a higher rep range to push your triceps near fatigue, which is key for hypertrophy.

Variation for Home Workouts:

If you’re working out at home, you can still perform the tricep pushdown with a resistance band. Secure the band to a stable surface (such as a door frame) and mimic the cable pushdown movement for a similar effect.

Note: Maintaining proper form with controlled weight is essential to avoid strain and ensure the load remains on your triceps.

Skull Crushers (Lying Tricep Extension)

Skull Crushers are a old school tricep exercise that targets the long head so they are a must for those wanting to build bigger triceps. They allow for a big range of motion like an overhead extension which puts the triceps in a lengthened position for a deep contraction which is proven to activate the triceps more.

Step-By-Step Technique

1. Setup: Lie on a flat bench with your head and upper back supported. Grip an EZ bar with your hands shoulder width apart and hold it directly above your chest, arms straight.
2. Lowering the Bar: Slowly bend your elbows to lower the bar to your forehead, keep your elbows tucked and pointing up throughout the movement. Keep your upper arms still and focus on the triceps.
3. Extension: Once the bar is to your forehead press it back up to the starting position by extending your arms fully, focus on squeezing the triceps at the top.
4. Control and Precision: Keep a steady pace, especially during the descent to avoid straining the elbows and shoulders.

Safety Tips

• Start Light: Begin with a manageable weight, especially if you’re new to Skull Crushers, to allow your joints and triceps to adjust to the movement pattern before progressing.
• Avoid Flaring Elbows: Keep your elbows in line with your shoulders and prevent them from flaring out, as this can reduce tricep activation and increase strain on the shoulders.
• Use the Right Grip: The EZ bar is often preferred for its more natural hand position, reducing wrist strain compared to a straight bar.

Variations for Targeted Activation

1. Dumbbell Skull Crushers: Use two dumbbells with a neutral grip (palms facing each other) to target the lateral head of the triceps more effectively.
2. Decline Skull Crushers: Perform this on a decline bench set to -15˚ to add emphasis on the lateral head, which can contribute to a more balanced tricep shape.
3. Barbell Skull Crushers: For load capacity increase, the barbell version allows for progressive overload while keeping full range of motion.

Common Mistakes to Avoid

• Swinging the Arms: Keep your upper arms still and don’t use momentum to lift the bar. Swinging takes tricep out of the equation and puts strain on the shoulder joint.
• Incorrect Elbow Positioning: Allowing elbows to drift apart takes tricep out of the equation and reduces effectiveness. Keep them close to maximize muscle engagement.

By doing Skull Crushers with proper form and experimenting with different variations you can build tricep mass. Remember to increase weight gradually and control each rep to optimize muscle growth and avoid injury.

Close-Grip Bench Press

Bench press is a great compound exercise for tricep strength especially when paired with a chest workout. By closing your grip narrower than the traditional bench press grip this becomes one of the best exercises for tricep mass. A closer grip takes the load off your chest and targets your triceps, hitting all 3 tricep heads. With your hands closer together your elbows will naturally tuck closer to your body and the triceps will take more of the weight as you lower the bar.

Use a barbell with a safety rack for best results. This allows you to lift more weight safely and more tricep development than bodyweight exercises. Not a pure isolation movement but very effective for tricep size and overall upper body strength.

Variations: Changing the bench angle adds more versatility and allows you to target specific tricep heads:

• Decline Bench: Target the lateral tricep head more effectively by lowering the bench to a slight decline.
• Flat or Slight Incline Bench: Emphasize the long tricep head by keeping the bench flat or adding a minor incline.

Tips and Common Mistakes to Avoid: 

1. Hand Placement: Avoid gripping the bar too narrowly, as this can strain your wrists and reduce stability. Aim for a grip that’s shoulder-width or slightly narrower.
2. Elbow Position: Keep your elbows tucked close to your body throughout the movement to avoid excess shoulder involvement.
3. Control the Weight: With heavier weights, use a spotter or a safety rack to prevent injury and maintain control of the bar throughout each rep.

Incorporating these adjustments, variations, and precautions ensures a safer, more effective workout that maximizes tricep engagement while minimizing risks.

Diamond Push-Ups

The diamond push-up (also known as the close-grip or triangle push-up) is one of the most effective tricep exercises, targeting both the long and lateral tricep heads, as confirmed by ACE. The best part? You don’t need any equipment, making it an ideal choice for at-home or on-the-go workouts.

Although it might look simple, this exercise is quite challenging and will help you build that coveted “horseshoe” shape in your triceps. Unlike a standard push-up, bringing your hands closer together increases the load on your triceps, making it a game-changer if bigger, stronger triceps are your goal.

How to Do the Diamond Push-Up:

1. Starting Position: Begin in a standard push-up position with your hands under your chest, forming a diamond shape by touching your thumbs and index fingers together.
2. Body Alignment: Keep your core engaged, spine neutral, and avoid arching your back. Position your elbows close to your body throughout the movement.
3. Lowering Phase: Slowly lower yourself until your chest almost touches your hands, keeping your elbows pointing slightly back.
4. Press Up: Push through your palms to return to the starting position, focusing on squeezing your triceps at the top of the movement.

Key Tips for Injury Prevention:

• Wrist Comfort: If you feel strain in your wrists, consider performing the exercise on a soft surface or adjusting the angle of your hands.
• Warm-Up: Start with dynamic stretches or light exercises to warm up your shoulders, wrists, and triceps.

Variation for Beginners: If doing the diamond push-up on your toes is too difficult, try an incline variation by placing your hands on a bench. This will reduce the load on your triceps, helping you build strength gradually. Incline diamond push-ups can also serve as a great finisher, allowing you to train to failure and fully pump your triceps.

Tricep Dips

Tricep dips are an excellent compound exercise, especially for those looking to strengthen their triceps with a movement that engages multiple muscle groups. They can be performed on parallel bars or even at home using a sturdy bench or chair, offering flexibility for various workout environments.

How to Perform Tricep Dips with Proper Form:

1. Starting Position: Begin by placing your hands shoulder-width apart on the edge of a bench or chair, fingers facing forward. Extend your legs out in front of you with heels on the ground or keep them bent for an easier variation.
2. Body Alignment: Keep your torso upright and elbows close to your body as you lower yourself to focus the movement on your triceps.
3. Lowering Phase: Slowly bend your elbows, lowering your body until your upper arms are roughly parallel to the ground, while keeping your elbows pointing backward.
4. Push Up: Press through your palms to lift yourself back to the starting position, feeling the engagement in your triceps and shoulders.

Key Tips for Injury Prevention:

• Elbow and Shoulder Positioning: Avoid flaring your elbows outward to protect your shoulders and maximize tricep activation.
• Joint Mobility: To prevent shoulder strain, do not lower beyond a comfortable range of motion where you can maintain control.

Variations:

• Foot Position: Keep your feet flat and knees bent for an easier version, or straighten your legs and place your heels on the floor to increase the challenge.
• Weighted Dips: Add extra resistance by placing a weight plate or dumbbell on your lap to increase intensity as you build strength.

Tricep dips also support shoulder mobility and contribute to overall upper body stabilization, making them a valuable addition to any routine. Try them as part of your regular workout to strengthen and shape your triceps while enhancing your shoulder stability and control.

Kickbacks

The tricep kickback is a great isolation exercise for the lateral and medial tricep heads. Simple movement but form is key to get the most out of it and not to strain.

How to do Tricep Kickback:

1. Starting Position: Hold dumbbells in each hand, feet shoulder width apart. Bend slightly at the waist, keep your back neutral and core engaged. Upper arms should be close to your body throughout the movement.
2. Movement: With your elbows bent, extend your arms backward, squeeze your triceps at the top of the movement. Hold for a brief pause.
3. Return to Start: Slowly bring your forearms back to the starting position without letting your elbows drop.

Tips to get the most out of it:

• Keep Upper Arms Still: Don’t move your upper arms; they should be stationary to isolate the triceps.
• Control the Weight: Use a weight that you can control, not let momentum take over.
• Keep Posture: Keep a slight bend in your knees and core engaged to protect your lower back.

Common Mistakes to Avoid:

• Swinging the Dumbbells: Moving too fast or swinging can take the focus off the triceps and increase the risk of injury.
• Dropping the Elbows: Lowering your elbows during the movement reduces the tension on the triceps and the effectiveness of the exercise.

Tricep kickbacks give you a concentrated contraction that helps with muscle definition and control, so add them to your tricep workout with controlled reps to see the full benefit for tricep shaping and strength.

Common Mistakes to Avoid

Even the best exercises can yield poor results if executed incorrectly. Here are some common mistakes to avoid while training your triceps.

Poor Form

Maintaining proper form is crucial in maximizing the effect of any exercise while minimizing the risk of injury. Crumpling your back or flaring your elbows during movements can lead to strain on the shoulders and elbows.

Focus on slower, controlled movements, ensuring that your elbows stay tucked in during exercises like skull crushers and tricep dips.

Neglecting Muscle Balance

Triceps and biceps work as antagonistic pairs, meaning they oppose each other during movement. Focusing solely on triceps without balancing your workout regime with bicep exercises can lead to muscle imbalances.

Ensure that your workouts incorporate both muscle groups to promote overall arm strength and aesthetics.

Skipping Warm-Up and Cool Down

Not taking the time to warm up and cool down can hinder performance and increase the risk of injury. A suitable warm-up prepares the muscles for heavier lifts, whereas cooling down helps return the heart rate to normal and aids recovery.

Engage in dynamic stretches targeting the shoulders and arms before your workout, followed by static stretches afterward.

Sample Tricep Workouts for All Levels

Whether you’re a beginner just starting out or an advanced lifter looking for new challenges, having structured tricep workouts can help you stay on track toward your goals.

Beginner

For beginners, focus on mastering basic movements before progressing to heavier weights. A sample beginner workout could include:

• Tricep Dips: 3 sets of 8-10 reps
• Overhead Tricep Extension: 3 sets of 10-12 reps
• Diamond Push-Ups: 3 sets of 8-10 reps

Intermediate

Intermediate lifters can start introducing additional isolation exercises while increasing intensity. An intermediate workout might look like this:

• Skull Crushers: 4 sets of 8-10 reps
• Tricep Pushdown: 4 sets of 10-12 reps
• Close-Grip Bench Press: 4 sets of 6-8 reps

Advanced

Advanced lifters can benefit from varied grip positions and higher volume. Consider this sample workout:

• Overhead Tricep Extension: 5 sets of 8-10 reps
• Tricep Dips with Weights: 5 sets of 6-8 reps
• Tricep Kickbacks: 5 sets of 10-12 reps
• Close-Grip Bench Press: 4 sets of 6-8 reps

FAQs

How often should you train the triceps?

Aim to train your triceps at least twice a week for optimal growth. This frequency allows for sufficient volume while also providing adequate recovery time.

Can tricep exercises improve bench press strength?

Absolutely! Stronger triceps contribute significantly to overall pressing strength, allowing you to lock out during lifts like the bench press and overhead press more efficiently.

Do tricep workouts reduce arm flab?

Yes, regular tricep workouts can help tone and strengthen the muscles, potentially leading to a reduction in body fat around the arms. Combining strength training with a healthy diet will yield the best results.

Conclusion

Wrapping things up, adding the right tricep exercises to your routine can make a big difference in how strong and defined your arms look, as well as how well they perform during workouts. When you understand a bit more about tricep anatomy, learn the right techniques, and keep an eye out for common mistakes, you can really maximize your results. Whether you’re just getting started or you’ve been lifting for years, there’s always room to challenge yourself and get stronger. Stick with these exercises, and soon enough, you’ll start to see those gains in both strength and muscle definition.