10 Best Triceps Exercises to Add to Your Triceps Workout

November 15, 2022 / Workout
10 Best Triceps Exercises to Add to Your Triceps Workout

If you are looking for the best triceps exercises to building your triceps, you will find them on this page. There are hundreds of different ways to work the triceps arm muscle. You can use dumbbells, cables, or machines. You can stand, sit, or lie down. Choose a variety of triceps exercises, and mix up your triceps workout to keep it fun and challenging.

If you learn how the triceps muscles work, you will know how to strengthen and build them.

Triceps Anatomy – How Do Triceps Muscles Work?

Triceps literally means 3 heads. There is a long head, medial head, and lateral head. The long head starts of higher up on the shoulder blade. The medial head is on the inside of the arm and the lateral head is on the outside of the arm. Each muscle starts at a different point on the body, but all of the muscles attach to the same place on the elbow.

triceps anatomy

All three parts of the tricep muscle will extend/ straighten the elbow. Obviously, any exercise that focuses on straightening the elbow will work all heads of this muscle. And there are many good isolation exercises and compound exercises. The triceps also work during chest exercises that involve a pressing motion. So performing exercises like the barbell bench press or dumbbell bench press will work the triceps.

10 Best Triceps Exercises

Enter your membership, click the “new program” button in your profile and filter triceps exercises on the page that opens. You can create your free training program by choosing at least 3 or 4 of the best triceps workout exercises we share on this page.

If your goal is to tone flabby arms, pick a weight that you can do 8-15 times and perform 1-3 sets.

If your goal is to build slabs of lean muscle, pick a weight that is challenging between 6-12 repetitions and perform 3-5 sets.

Try to vary your exercises every 4-6 weeks so that you never hit a plateau or over work your muscles and joints with the same repetitive movements.

Use a light weight if you are a beginner to decrease the chance that you will get fatigued and hit yourself with the dumbbell. Move in a slow and controlled manner so that momentum doesn’t take over.

Just, remember to always use good form, and don’t forget to breathe.

Diamond (Triangle) Push-up

Diamond Push-up
Best triceps exercises

Muscles Worked:Triceps, ✑ Pectoralis Major, ✑ Anterior Deltoid, ✑ Biceps Brachii, ✑ Rectus Abdominis, ✑ Serratus Anterior

Level: Intermediate – Advanced

Diamond push-up are one of the most effective triceps exercises to tone the arms or build the triceps.

Using diamond push-ups, you can quickly and effectively tighten and strengthen your triceps. Based on the EMG study conducted by ACE, the diamond push-ups elicits around 100% activation. While this predominately works the triceps, it also stimulates and recruits the pecs and front deltoids.

The challenge with diamond push-up is that you have to be strong enough to lift almost your entire body weight. If you’re not strong enough to do diamond push-up, consider building up your strength with the ”kneeling diamond push-ups”, the ”close-grip knee push-ups”, or a standart push-up.

If you have stiff shoulders, this exercise may be more difficult, so try stretching your shoulders before the exercise.

Bent Over Kickback

Bent Over Triceps Kickback
Best triceps exercises

Muscles Worked:Triceps, Stabilizers: ✑ Latissimus Dorsi, ✑ Erector Spinae, ✑ Trapezius, ✑ Rhomboids, ✑ Posterior Deltoid

Level: Beginner – Intermediate

Bent over tricep kickback are a great arm exercise to tone or build the triceps. The bent over/ lifting position is an important position to master to strengthen the lower back and help to decrease the chance of injury when you are lifting other objects.

And, in addition to the lower back work, the upper back and scapula muscles must work to stabilize the shoulder blade and upper arm during this exercise. So try adding them to your tricep workout.

Dumbbells are a great way for both men and women to work the triceps muscle, so choose your favorite arm exercise and get to work! Since you can do tricep kickbacks in many different positions, experiment and do the version that you like the most. (Dumbbell KickbackCable Kickback )

Triceps Dips

Triceps Dips
Best triceps exercises

Muscles Worked:Triceps, ✑ Pectoralis Major, ✑ Anterior Deltoid, ✑ Biceps Brachii, ✑ Rectus Abdominis, ✑ Latissimus Dorsi, ✑ Levator Scapula

Level: Intermediate – Advanced

Tricep Dips are one of the best tricep exercises to tone the arms or build the triceps. Body weight exercises also allow your body to move in its unique pattern.

Dips strengthen the triceps, chest, and shoulders, and obviously you can choose other exercises that strengthen those muscles.

One Arm Triceps Pushdown

one arm triceps pushdown

Muscles Worked:Triceps, ✑ Trapezius, ✑ Latissimud Dorsi, ✑ Anterior Deltoid

Level: Beginner – Intermediate

This is an isolated exercise. Only move your elbows to isolate and focus on the triceps.

The cables provide a constant tension that really challenges the triceps through the entire range of motion. And the cables really help you get a good burn or pump in the back of the arms.

Unilateral exercises only work one side of your body at a time, which helps you work both sides equally. Use unilateral triceps exercises in you workouts to ensure proper balance.

Lying Triceps Extension

One Arm Lying Triceps

Muscles Worked:Triceps, Stabilizers: ✑ Anterior Deltoid, ✑ Pectoralis Major, ✑ Latissimus Dorsi

Level: Beginner – Intermediate

Try adding this tricep upper arm exercise into your workout routine if you want to get ripped arms or tone flabby arms. This exercise will challenge your shoulder and arm stability, so use a light weight at first and build up as you get stronger.

High Pulley Overhead Triceps Extension

High Pulley Overhead Tricep

Muscles Worked: ✅ Triceps, Stabilizers: ✑ Rectus Abdominis, ✑ Erector Spinae, ✑ Obliques

Level: Beginner – Intermediate

By using the cables, you get a constant tension on your triceps. When you change the position of your arms, you change the emphasis in your triceps, and the overhead tricep extension will also challenge your core stability.

The weight from the cable machine will pull your body backwards, so your core muscles will have to really work to keep you in the correct position. As you practice you will develop coordination and stability, just move with control.

Bench Dips

Bench Dips

Muscles Worked:Triceps, ✑ Pectoralis Major, ✑ Anterior Deltoid, ✑ Biceps Brachii, ✑ Rhomboids, Latissimus Dorsi, ✑ Levator Scapula

Level: Beginner – Intermediate

Bench dips are a great tricep exercise for women and men, and they can really get your triceps burning. And the cool thing is you don’t really need to be at a gym in order to do them.

If you like running or walking outside for exercise, you can always just stop at a bench and do some bench dips for your triceps– and it’s give your legs a little rest.

Seated Dumbbell Triceps Extension

Seated One-Arm Dumbbell Triceps Extension

Muscles Worked: ✅ Triceps, ✑ Wrist Extensors

Level: Beginner – Intermediate

The one arm dumbbell extension is a great way to isolate the triceps. You can always, isolate and focus on 1 arm at a time using dumbbells. When you use dumbbells it is impossible to cheat with your strong arm when your weaker arm gets fatigued.

Decline Triceps Extension

Decline Dumbbell Triceps

Muscles Worked:Triceps, ✑ Pectoralis Major, ✑ Latissimud Dorsi, ✑ Anterior Deltoid

Level: Beginner – Intermediate

When you change the angle of your shoulder, you can change the feeling of the tricep exercise.

Every time you change something about an exercise, you can change the emphasis slightly or dramatically.

Try the different angles for extension and stick with the ones you prefer.

Korean Dips

Korean Dip

Muscles Worked:Triceps, ✑ Pectoralis Major, ✑ Anterior Deltoid, ✑ Biceps Brachii, ✑ Rectus Abdominis, ✑ Latissimus Dorsi, ✑ Levator Scapula, ✑ Obliques

Level: Advanced

Korean Dips is a gymnastic exercise mainly aimed at strengthening the upper body. Since Korean dips are an advanced difficult exercise, they require physical competence and arm strength. If you still want to push the limits after doing the exercises above, try Korean dips. This exercise will challenge you to increase your triceps strength. (As this is an advanced exercise, it is not recommended for beginners.)

Conclusion

Choose a variety of exercises for your tricep workout, but make sure that you also include cardio, and overall total body weight training routine, and a fat burning nutrition plan if you want to really get rid of flabby arms.

With dumbbells you can isolate each arm and focus more on the triceps muscle. The cables can really help to tone flabby triceps or carve out muscle definition. Cable Exercises for the triceps really complement free weight and body weight exercises in a tricep workout.