Training the triceps is essential to developing strong, well-shaped arms. The triceps brachii is a triangular muscle at the back of the upper arm responsible for extending the elbow. Strong triceps matter not just aesthetically but functionally, playing a crucial role in everyday tasks and improving the overall strength and capability of your arms. In this article we cover some of the best exercises for training the triceps effectively, from classic triceps dips through to more advanced movements using weights and machines.
The triceps explained
The triceps brachii is a large muscle at the back of the upper arm, made up of three parts: the long head, the lateral head and the medial head. All three have different origins, but they converge to form the tendon at the elbow. The triceps' main function is extending the elbow, but it also plays a part in stabilising the shoulder joint. Strong triceps are essential to activities such as pushing, lifting and throwing, and they contribute to a symmetrical, well-developed upper arm. Training all three heads matters for balanced muscular development and for reducing your risk of injury.
Training your triceps
To develop stronger, better-built triceps, we'd recommend including at least 5 to 10 different exercises in your routine. Performing a variety of movements lets you target different parts of the triceps effectively and stimulate overall muscle growth. Adding variety to your programme also helps prevent boredom and break through plateaus in your progress. It's worth remembering, though, that quality of execution matters more than quantity. Focus on using correct technique, controlling the movement, and performing each exercise slowly and deliberately for maximum muscle activation and growth.
Triceps exercise 1: Triceps dips
Triceps dips are a classic bodyweight exercise that targets the triceps effectively. Place your hands on a dip station or sturdy chair behind you, fingers pointing forward and arms fully extended. Lower yourself slowly by bending your elbows until your upper arms are parallel to the floor. Then push yourself powerfully back up by squeezing your triceps until your arms are fully extended again.
Triceps dips can be performed using a dip station, a chair or even the edge of a sofa at home. Adjust the level of resistance to suit your strength and focus on a slow, controlled movement for maximum muscle activation.
Triceps exercise 2: Triceps rope pushdowns
Triceps rope pushdowns are an effective exercise for isolating and strengthening the lateral head of the triceps. Attach a rope to a high cable pulley and take it with your hands at the sides, palms facing down. Stand upright with your elbows close to your body and your arms bent at 90 degrees. Push the rope down by extending your elbows and squeezing your triceps, then bring it back to the starting position by bending your elbows.
Triceps rope pushdowns can be performed at various resistance levels by adjusting the weight on the cable machine. Focus on a slow, controlled movement to isolate the muscles effectively and maximise activation.
Triceps exercise 3: Close-grip bench press
The close-grip bench press is a compound exercise that recruits not just the triceps but the chest and shoulders too. Lie on a flat training bench and take the barbell with your hands closer together than shoulder width. Lower the barbell slowly to your chest by bending your elbows, then press it back up by extending your elbows and squeezing your triceps.
The close-grip bench press can be performed with a barbell or dumbbells and adapted to different resistance levels. Make sure you keep your elbows close to your body and focus on a slow, controlled movement for the best results.
Triceps exercise 4: Skull crushers
Skull crushers are an effective isolation exercise targeting the long head of the triceps. Lie on a flat bench and hold a barbell or dumbbells above your chest with your arms fully extended. Bend your elbows slowly and lower the weight towards your forehead, keeping your elbows stable. Then press the weight back up by extending your elbows and squeezing your triceps.
Skull crushers can be performed with a barbell, dumbbells or an EZ bar and adapted to different resistance levels. Make sure you use a lighter load to avoid injury, and focus on slow, controlled execution for maximum muscle activation.
Triceps exercise 5: Overhead triceps extensions
Overhead triceps extensions are an excellent exercise for isolating and strengthening the medial head of the triceps. Take a dumbbell or an EZ bar in both hands and hold the weight above your head with your arms fully extended. Bend your elbows slowly and lower the weight behind your head until you feel a stretch through your triceps. Then press the weight back up by extending your elbows and squeezing your triceps.
Overhead triceps extensions can be performed with various kinds of weight and adapted to different resistance levels. Make sure you use a controlled movement and feel the tension in your triceps throughout the full range of motion.
Triceps exercise 6: Triceps kickbacks
Triceps kickbacks are an isolation exercise that recruits the rear deltoids and the triceps. Start by hinging forward with a slight bend in your knees and your torso parallel to the floor. Take a dumbbell in each hand and keep your elbows close to your body, with your forearms parallel to the ground. Extend your elbows slowly and push the dumbbells back until your arms are fully extended. Hold the top position briefly, then return slowly to the starting position.
Triceps kickbacks can be performed with light to moderate weights to isolate and strengthen the muscles effectively. Focus on slow, controlled execution to activate the muscles properly and reduce your risk of injury.
Triceps exercise 7: Bench dips
Bench dips are an effective bodyweight exercise that recruits the triceps, chest and shoulders. Place your hands on a bench behind you, fingers pointing forward and arms fully extended. Lower yourself slowly by bending your elbows until your upper arms are parallel to the floor. Then push yourself powerfully back up by squeezing your triceps until your arms are fully extended again.
Bench dips can be performed using a bench, a chair or even the edge of a sofa. Adjust the level of resistance to suit your strength and focus on a slow, controlled movement for maximum muscle activation.
Strong triceps with the exercises above
Building a variety of triceps exercises into your routine can help you develop strong, well-shaped arms. By focusing on isolation exercises, compound movements and bodyweight work, you can target all three heads of the triceps effectively and stimulate overall muscle growth. Don't forget to use correct technique, take enough rest and recovery between sessions, and adapt your programme to your own needs and goals.
