Best Tricep Exercises to Add to Your Workout Routine 

If you want bigger, stronger arms, it’s time to start focusing on your triceps.

While many people associate arm training with biceps curls, the triceps actually make up about two-thirds of your upper arm mass. That means prioritizing the best tricep exercises can significantly improve arm size, strength and overall upper-body performance.

This guide breaks down tricep anatomy and how it works, while sharing the best tricep workouts to add to your workout routine.

UNDERSTANDING TRICEP ANATOMY

The triceps brachii (commonly called the triceps) runs along the back of your upper arm. It is responsible for extending the elbow joint, straightening your arm during pressing movements and providing stability to the shoulder.

The triceps are broken up into three separate heads, including the:

• Long Head: Runs along the inner portion of the upper arm and is the largest part of the triceps. It plays a major role in arm size and is heavily activated during overhead tricep exercises.
• Lateral Head: Sits on the outer part of the arm and contributes to the horseshoe shape many people associate with well-developed triceps.
• Medial Head: Lies deeper beneath the other two heads and helps stabilize the elbow during pressing movements.

Different triceps training exercises target the heads in slightly different ways, which is why a well-rounded routine often includes multiple variations. Because the triceps contain three heads, targeting each head differently can help you build balanced strength and a more defined arm.

If you’re new to gym life and need help developing this routine, a personal trainer can come in handy to offer guidance and make sure you’re always in proper form.

THE BEST TRICEP EXERCISES FOR STRENGTH AND GROWTH

Below are some of the best triceps exercises for mass and strength, using a variety of gym equipment, so you can balance your muscle development and stay engaged.

1. Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension is one of the best long head tricep exercises because the overhead position of your arms places the muscle under a deep stretch.

How to Perform the Exercise:

1. Sit or stand, holding a dumbbell overhead with both hands.
2. Keep your elbows tucked in close to your ears, pointing forward.
3. Lower your weight slowly behind your head by bending the elbows while keeping your ribs down and avoiding arching your lower back.
4. Extend your arms up to return to the starting position.

Why It Works

Because the arms are elevated, the long head is stretched more than in many other exercises. When performed consistently, this dumbbell exercise for your triceps can help stimulate greater tricep muscle growth.

2. Cable Tricep Pushdown

The cable tricep pushdown is one of the most popular tricep cable exercises in gyms because it allows for controlled movement and constant tension throughout the lift.

How to Perform the Exercise

1. Attach a straight bar or rope to the cable machine.
2. Grip the attachment with your elbows tucked at your sides.
3. Push the cable down by straightening your arms, keeping your elbows tight to your sides.
4. At the bottom, fully extend your arms and, if using a rope, slightly separate the ends to maximize contraction.
5. Slowly return to the starting position with control.

Why It Works

Cable resistance maintains tension on the muscle throughout the movement, making it one of the best triceps training exercises for isolating the muscle. If you are looking to add more medial head tricep exercises to your workout, this is a great one to include.

3. Machine Tricep Dip

A tricep dip machine provides a controlled environment for performing dips, making it ideal for beginners or anyone looking to build strength safely.

How to Perform the Exercise

1. Sit at the machine and grip the handles.
2. Start with your elbows bent and shoulders stable, keeping them down and not shrugged forward.
3. Start with your elbows bent and shoulders stable.
4. Push down until your arms are extended.
5. Slowly return to the starting position.

Why It Works

Machines help guide the movement path, allowing you to focus on proper technique while still performing an effective exercise for triceps with weights.

4. Close-Grip Barbell Bench Press

The close-grip bench press is one of the most effective barbell triceps exercises because it allows you to lift heavier weights while emphasizing the triceps.

How to Perform the Exercise

1. Lie on a bench and grip the barbell slightly narrower than shoulder width. Avoid going too narrow to reduce wrist and elbow stress.
2. Slowly lower the bar toward your lower chest or upper sternum.
3. Press the bar upward while keeping your elbows tucked at about 30 to 45 degrees.
4. Lock out your arms at the top with control

Why It Works

This compound movement heavily engages the triceps while also recruiting the chest and shoulders, making it a powerful strength-building free weight exercise.

5. Bodyweight Bench Dips

Bench dips are one of the most accessible bodyweight tricep exercises and can be done almost anywhere.

How to Perform the Exercise

1. Place your hands on a bench or sturdy surface behind you.
2. Extend your legs in front of you. If needed, bend your knees to reduce difficulty, or elevate your feet on a second bench to increase intensity.
3. Lower your body by bending your elbows.
4. Push yourself up and return to the starting position.

Why It Works

Bench dips effectively target the triceps using your body weight as resistance, making them a great addition to any workout routine.

6. Resistance Band Tricep Pushdown

Resistance bands offer a portable, versatile option for resistance band triceps exercises.

How to Perform the Exercise

1. Anchor a resistance band above head level.
2. Hold the handles with your elbows bent.
3. Extend your arms downward against the band’s resistance.
4. Slowly return to the starting position.

Why It Works

Band exercises provide variable resistance, increasing tension as the band stretches. This variety can make them surprisingly effective for tricep band exercises, especially during travel or home workouts.

7. Kettlebell Tate Press

The Kettlebell Tate press is an effective isolation-style triceps exercise that targets the medial and lateral heads. It also challenges stability due to the kettlebell’s unique weight distribution, making it a great addition for improving control and muscle activation. If you’re looking for more lateral head tricep exercises, the Kettlebell Tate is definitely one to try.

How to Perform the Exercise

1. Lie on the floor or a flat bench, holding a kettlebell in each hand above your chest.
2. Position the kettlebells so the handles are angled inward and your elbows are slightly flared out.
3. Lower the kettlebells toward your chest by bending your elbows, keeping the movement controlled.
4. Press the kettlebells back up by extending your arms, driving the weight slightly inward as you reach the top.

Why It Works

These kettlebell tricep exercises can be one way to level up if you’re used to dumbbells. The flared elbow position also places more emphasis on the triceps’ medial and lateral heads, while reducing shoulder involvement. The kettlebell’s offset load increases stability demands, helping improve muscle control and overall engagement.

BUILDING THE BEST TRICEP WORKOUTS

To build stronger arms, it is important to include both compound and isolation movements in your routine.

A well-rounded triceps workout might include:

• One heavy compound movement (like close-grip bench press) for 3 to 4 sets of 6 to 10 reps.
• One cable isolation exercise (such as tricep pulldown exercises or pushdowns) for 3 to 4 sets of 10 to 15 reps.
• One overhead movement that works the long head for 3 sets of 10 to 12 reps.
• One endurance-focused band or bodyweight exercise for 2 to 3 sets of 12 to 20 reps.

Combining these variations allows the three heads of the triceps to get a proper workout.

Triceps Training Tips

If you want to get the most out of the best tricep exercises listed here, then here are some key tips:

• Focus on Controlled Movements: Using momentum can reduce muscle engagement. Slow, controlled repetitions keep tension on the triceps and promote better muscle activation.
• Maintain Proper Elbow Position: Keeping your elbows tucked close to your body helps isolate the triceps rather than shifting the workload to your shoulders.
• Train Through a Full Range of Motion: Allow your arms to fully bend during tricep exercises to stretch the muscle before contracting it again.
• Prioritize Consistency: Like any muscle group, triceps respond best to consistent training over time.

DO THE BEST EXERCISES FOR YOUR TRICEPS AT EŌS FITNESS

Incorporating a variety of the best tricep exercises into your routine means you can focus on all three tricep heads to maximize muscle growth.

But building stronger arms doesn’t require complicated routines. What it does require is the right equipment and training environment.

At EōS Fitness, our members have access to a wide range of strength equipment, making it easy to upgrade workouts and keep challenging themselves. Explore our strength training equipment and programs to start building stronger arms today. New to strength training or not sure where to begin? Our Welcome Workout gives you a guided introduction to the gym and a taste of personal training, helping you learn the basics and build a workout plan you can feel confident following. With our 7-Day Free Trial, you can make the most of arm day at EōS anytime.