Top Exercises to Increase Triceps Size and Strength

Building a set of impressive triceps can enhance your overall arm appearance and improve your performance in various sports. To achieve this, you need to know the best exercises to target and develop your triceps effectively. Whether you are a beginner or an experienced weightlifter, there is a wide range of exercises available that can help you reach your goals. Let's explore some of the best triceps exercises for size and strength.

1. Close-Grip Bench Press

Begin with the

Close-Grip Bench Press—a staple exercise for triceps development. This exercise primarily targets the triceps, but it also engages the shoulders and chest. To perform a close-grip bench press:

Position the bench at a 15-20 degree incline. Grasp a barbell with a width that is about as wide as your shoulders. Lower the bar to your upper chest, keeping your elbows close to your body. Push the bar back up to the starting position, fully extending your arms. Complete 3-4 sets of 8-12 repetitions.

2. Dips

Dips are another excellent exercise for tricep development. They can be performed using parallel bars or a dip station. Here’s how to do them:

Sit between two parallel bars, with your hands gripping them slightly wider than shoulder-width apart. Lower your body until your arms are at a 90-degree angle, then push back up to the starting position. Complete 3-4 sets of 8-12 repetitions.

3. Overhead Tricep Extensions

Overhead Tricep Extensions are particularly effective at targeting the long head of the triceps. To perform them:

Grab a barbell with an overhand grip, your hands shoulder-width apart. Stand with your feet shoulder-width apart and extend the bar overhead, directly above your head. Lower the bar to the back of your head by bending your elbows, then press the bar back to the starting position. Complete 3-4 sets of 10-15 repetitions.

4. Skullcrushers

Skullcrushers are a fantastic exercise for the triceps, especially the inner head. To perform them:

Use a bench with a vertical bar attachment or a barbell. Lie flat on the bench, with your legs bent and feet on the ground. Hold the bar with an overhand grip, arms straight and perpendicular to the floor. Lower the bar to your forehead, bending your elbows, then press the bar back to the starting position. Complete 3-4 sets of 10-15 repetitions.

5. Tricep Pushdowns

Tricep Pushdowns are a popular exercise that primarily targets the triceps while also engaging the shoulders. To perform them:

Attach a straight bar to a high pulley machine. Grasp the bar with an overhand grip, arms extended. Lower the bar to your upper chest, then push it back up to the starting position. Complete 3-4 sets of 10-15 repetitions.

6. Tricep Kickbacks

Tricep Kickbacks are a go-to exercise for targeting the triceps, particularly the long head. To perform them:

Grip a dumbbell in one hand. Kneel on one knee and place your opposite hand and knee on the floor. Extend your working arm straight behind you, parallel to the floor. Bend your elbow and kick the dumbbell back, then return to the starting position. Complete 3-4 sets of 10-15 repetitions on each arm.

7. Lying Tricep Extensions

Lying Tricep Extensions are a variant of the overhead tricep extension that may offer a different angle of attack on the triceps. To perform them:

Lie down on a flat bench. Hold a dumbbell in one hand, arm extended above your head. Lower the dumbbell behind your head, then extend your arm back to the starting position. Complete 3-4 sets of 10-15 repetitions on each arm.

8. Bench Dips

Bench Dips are a great triceps exercise that can be performed using a bench or a dip station. To perform them:

Sit on a bench with your legs bent and feet on the ground. Lean back and place your hands on the edge of the bench. Lower your body by bending your elbows, then push back up to the starting position. Complete 3-4 sets of 8-12 repetitions.

9. Cable Rope Overhead Extension

Cable Rope Overhead Extension is an excellent exercise for the triceps, especially the long head. To perform them:

Attach a rope to a high pulley machine. Grasp the rope with an overhand grip and stand facing away from the machine. Extend your arms overhead until they are straight. Bend your elbows to lower the rope to the back of your head, then return to the starting position. Complete 3-4 sets of 10-15 repetitions.

10. Single Arm Overhead Extension

Single Arm Overhead Extension can help you target your triceps from a different angle. To perform them:

Hold a dumbbell in one hand. Stand with your feet shoulder-width apart and extend one arm overhead. Bend your elbow to lower the dumbbell to the back of your head, then extend your arm back to the starting position. Complete 3-4 sets of 10-15 repetitions on each arm.

Conclusion

While there is no one-size-fits-all best tricep exercise for everyone, it's important to have a balanced routine that targets all heads of the triceps. Experiment with different exercises to find what works best for your body and preferences. Incorporating a variety of tricep exercises can help ensure balanced development and optimal results. Remember to start with a correct form and gradually increase the intensity and volume as your strength improves.

By consistently following a well-planned workout routine and staying committed, you can build impressive triceps that not only look great but also enhance your overall upper body strength. Happy training!