Searching for Dedicated Triceps Workouts? Try the 15 Best Triceps Exercises of All Time

1. Triceps Stretch

Why it works:

This stretches your triceps before a workout or at the start of the day, and is a good barometer of your shoulder mobility. You’ll likely find this easier on one side than the other. Unlike many stretches, you can make relatively quick progress on this if done daily to the point where you can forego the towel or rope and gradually grasp hands on both sides (shown).How to do it:

1. Stand and reach one hand behind your neck, elbow pointed up, palm facing down. 
2. Reach your other hand around your back, palm facing out, and try to clasp fingers. If your shoulders lack mobility, hold a rope or towel between both hands and pull your upper elbow down. 
3. Hold for five seconds on each side.

2. Chaturanga

Why it works: 

This signature yoga move challenges you to support your entire body with your triceps.How to do it:

1. Come into a standard plank position, shoulders above wrists, core and glutes engaged.
2. Lower your elbows to shoulder height, pinning them against your sides. Your chest, shoulders, upper arms, and elbows should be aligned. 
3. Push back to plank.

3. Waiter’s Walk

Why it works:

The waiter’s walk challenges not only your triceps but also your overall core stability. Like the farmer’s carry, you’ll soon increase distance and weight.How to do it:

1. Hold a dumbbell or kettlebell (bottoms up) in one hand at shoulder height or overhead (start lighter if overhead). 
2. Keep your shoulder blades pulled back and down, and fire your glutes as you walk. Think about keeping your wrists straight, as if you were waiting tables and holding a tray. 
3. Walk 10 yards out and 10 yards back. Switch hands and repeat. 

4. Close-grip Bench Press

Why it works:

The close-grip bench press, unlike the traditional bench press, places much of the emphasis on the triceps, especially the lateral and medial heads. To up the intensity and really engage your triceps, add resistance bands or chains to the ends of the barbell to place maximal stress on the muscles.How to do it:

1. Lie down on a flat bench and grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your low back and the bench.
2. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides.
3. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
4. On your last set, use half the weight and perform as many reps as possible to burn out your triceps. 

5. Band Triceps Pushdown

Why it works:

The triceps pushdown targets the long head of the triceps. By using a band, you’re better able to have consistent resistance throughout the movement. Pro tip: An underhand grip better stresses the oft-neglected medial head, so change up your grip for three-dimensional growth.How to do it:

1. Attach a resistance band to a sturdy overhead object and grasp each side of the loop, palms facing each other. 
2. Keeping your elbows tight against your sides, extend your arms down. 
3. Really think about contracting your triceps and creating a mind-muscle connection for maximum engagement. 

Note: You can do pushdowns using a resistance band or a cable pulley. If using the machine, attach a straight bar, V-shaped attachment, or triceps rope. When you engage the movement, push down with the heels of your palms, rather than using your fingers to create a death grip. You'll know you have this technique down when you don't even have to wrap your fingers around the attachment. You'll be able to handle more weight this way. The greater the overload, the greater your gains.

6. Pullover

Why it works:

Not only is it an effective triceps exercise, the dumbbell pullover improves strength and coordination between the triceps and the muscles of your upper back. It also works the lats and is great at strengthening your core.How to do it:

1. Hold the bar overhead with an overhand, shoulder-width grip, and lie back on the floor. You can also have a partner hand you the barbell.
2. Press the bar overhead, then reach back over your head, bending your elbows slightly. 
3. Continue until you feel a stretch in your lats, then pull the bar back over your chest, flexing your triceps as you go. Focus your mind on your triceps, and you’ll feel them engage more throughout the exercise.

7. Skull Crusher (Triceps Extension)

Why it works:

The dumbbell skull crusher provides all the muscle-building benefits of the barbell skull crusher while also helping to eliminate muscle imbalances between your arms. Play around with the incline and decline of the bench to target all three heads of the triceps.

• Skull crushers on a flat bench: Arms are perpendicular to the body, so both the long and lateral head are equally involved, with even a good bit of involvement from the medial head. 
• Skull crushers on an incline bench: With arms more overhead, there's a greater emphasis on the long head. 
• Skull crushers on a decline bench: Because the arms move down toward the sides of the body, similar to a triceps pushdown, this places more stress on the lateral head with some help from the medial head at the top of the rep.

How to do it:

1. Lie on a flat bench holding dumbbells with palms facing in.
2. Press the weights over your chest, to start. Allow your arms to drift back until the weights are over your face. 
3. Keeping your upper arms at this angle, bend your elbows and lower the weights behind your head. 
4. Extend your elbows, keeping the same angle with your upper arms, to return to the start position.

8. Tate Press

Why it works:

The tate press is one of the better moves for working the lateral head of the triceps. The non-traditional angle of the movement adds variety to a workout, too. How to do it:

1. Lie back on a flat bench with dumbbells in each hand, arms extended over your chest, palms facing your feet. 
2. Point your elbows outward and bend them to lower the weights almost to your chest, so they mimic an L shape. 
3. Extend your elbows to return to the starting position.

9. Underhand Kickback

Why it works:

Dumbbell kickbacks might be the most familiar triceps move. Going with an underhand grip prevents the tendency to swing and use momentum, better isolating the triceps. You can also do this with a dual cable station by holding a cable in each hand. The cables keep constant tension throughout the whole set. How to do it:

1. Stand holding a dumbbell in each hand. Hinge at your hips to lower your torso until it's almost parallel to the floor. 
2. Turn your palms to face out, elbows slightly bent. 
3. Keep your upper arms against your sides as you extend your elbows until your arms are parallel to your torso. 
4. Reverse the motion to return to the start position.

10. One-arm Overhead Triceps Extension

Why it works:

It hits all three heads of the triceps, but with the arm overhead, it’s especially effective at working the long head. How to do it:

1. Hold one dumbbell and raise your arm behind your head with your elbow bent.
2. Extend your elbow to point your arm straight overhead.

11. Dip

Why it works:

So simple, yet so challenging, dips hammer the triceps while also working the chest, shoulders, and back.How to do it:

1. Use dip bars if available, or place your palms on a bench or chair, and extend your legs in front of you (shown). 
2. Lower your body until your upper arms are parallel to the floor but no lower. 
3. Extend your elbows to come up.

12. Standing Overhead Cable Triceps Extension

Why it works:

This stretching action facilitates blood flow and recruits muscle fibers. Really reach behind your head to get the best pump and light up the long head of your triceps.  How to do it:

1. Position the cable attachment low or high, then turn away from the station and hold the rope behind your head. 
2. Explosively extend your elbows overhead if low and out in front of your eyes if high. 
3. Take three seconds to lower the weight and hold the bottom position two seconds. Hold the last rep of each set 15 seconds in the stretched (elbows bent) position.

13. Close-grip Pushup

Why it works: 

Like a close-grip bench press, the close-grip pushup emphasizes the triceps, especially the lateral and medial heads.How to do it:

1. Get into pushup position with hands inside shoulder width. 
2. Keeping your core braced, lower your body until your chest is just above the floor, then push up. 
3. For an advanced workout, use a band for resistance by wrapping it around your back and holding an end in each hand.

14. Diamond Pushup

Why it works:

A simple bodyweight move that’s among the best exercises for the triceps, especially working the lateral head.How to do it:

1. To perform the diamond pushup, get into pushup position with hands close together so your index fingers and thumbs touch and form a diamond.
2. Keeping your core braced and torso in line with hips, lower your body until your chest nearly touches the floor.
3. Press through hands to return to the start position.

15. Suspension Trainer Triceps Extension

Why it works: 

It hits all three heads of the triceps, especially the lateral head, while also a challenging shoulder stabilization exercise. How to do it:

1. Lengthen the straps and stand underneath the trainer's anchor point. 
2. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. 
3. Keeping your body straight and your abs braced, extend your elbows, rotating your palms so they face down in the extended position.