10 Best Effective Triceps Workouts for Building Muscle In 2024

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Strong arms are essential for almost every upper body movement you perform on a daily basis, and your triceps are frequently the heavy lifters. You use your triceps every time you push something, whether it be a door, a stroller, a lawnmower, or a barbell.

Because the triceps account for roughly two-thirds of your upper arm, building your tris is essential if you want bigger arms. The issue is that each lifter takes a different approach. Some people simply do push-ups, while others spend an hour parked at the dumbbell rack. The best way to develop strong, firm triceps is to perform exercises that target all muscle fibres from every angle.

10 Best Effective Triceps Workouts

When powerlifters cannot lockout a heavy bench press, they focus on the triceps. We outline many of the best triceps exercises and teach you how to train the muscle to improve your bench press strength and build a meatier pair of arms.

Diamond Push-ups

Diamond push-ups, also recognized as triangle push-ups, are a more advanced form of traditional push-ups. Diamond push-ups are performed by bringing your hands together to form a diamond or triangle shape below your chest. Maintain a straight back and legs as you push yourself off the ground. Diamond push-ups target your triceps.

It works for multiple muscle groups across your body, diamond push-ups activate chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles like the quadriceps.

The diamond push-up activates the stabilizer muscles in your core, including the transverse abdominis.

How to do Diamond push-ups:

• Begin the move by placing your hands on the mat directly under your chest, fingers spread and thumbs and forefingers touching in a diamond shape.
• Straighten your legs into a plank position, or keep your knees on the floor for an easier version.
• Maintain a flat back and engaged abs as you bend the elbows and lower until your chin or chest touches the mat. If you can’t go that low, go as low as you can and work on building up the strength to go all the way down over time.
• At the bottom of the movement, keep your elbows close to your sides.
• To begin, press back while keeping the torso rigid, and repeat for 1 to 3 sets of 8 to 16 reps.

Tricep Kickbacks

Tricep kickback is the most targeted isolation exercise for working the triceps brachii muscle. Do you know that the triceps muscles control shoulder, elbow, and forearm movements? As a result, incorporating a tricep kickback into your workout routine will boost your strength by stabilizing your shoulder joints. This makes it simple to carry out day-to-day tasks efficiently.

How to do Tricep Kickbacks:

• With your palms facing each other and dumbbells in both hands, begin the dumbbell kickback exercise with vigor.
• Throughout the exercise, keep your knees slightly bent and your core engaged. Because you will be standing upright, this exercise is also known as standing tricep kickbacks.
• Maintain a straight spine with a slight hinge to the front along your waist.
• Your torso should be parallel to the floor, and you should start straightening your elbows with your upper arms close to your body.
• Exhale and move your forearms to engage the tricep muscles.
• Pause at the highest point, then inhale as you return to the starting point.
• Do 2 to 3 sets of 10 to 15 reps.

Close-grip Bench Press

The close-grip bench press differs from the traditional bench press in that you use a narrower grip to perform the press. This position emphasizes developing strength and size in the triceps and chest muscles.

Close grip presses are an excellent way to add variety to the upper body and push muscle workouts. According to research, athletes who use close push actions, such as in football, basketball, or rugby, benefit the most from this type of sports-specific exercise.

How to do Close-grip Bench Press:

• Position the barbell on the rack at the appropriate reach level (you should be able to grip/lift the bar off the rack with assistance).
• Load weight resistance onto the barbell based on your fitness level.
• Lie flat on the bench and place your hands shoulder-width apart on the bar.
• Lift the bar with the rack’s assistance, arms locked, and hold the bar straight over your head.
• Inhale and slowly lower the bar to your chest, keeping your elbows close to your body throughout the exercise.
• Exhale and use your triceps to push the bar up, locking your arms at the top of the movement.
• Rep the exercise for the prescribed number of times.
• When the exercise is finished, return the bar to the rack.

Rope Tricep Pushdown

The tricep pushdown is one of the best exercises for developing the triceps. While the versatile upper-body workout is typically performed on a cable machine (which is common in most gyms), you can also perform a version of the move at home or on the go using a rubber band.

How to Do Rope Tricep Pushdowns:

• Begin by bracing your abdominal muscles.
• Tuck your elbows in at the sides and spread your feet slightly.
• Inhale. Push down until your elbows are fully extended but not straight and locked. Keep your elbows close to your body on the pushdown and your knees slightly bent. Refrain from bending forward. Try to keep your back as straight as possible as you push down.
• Return to the starting point with a controlled movement as you exhale. Try not to overload the weights.

For beginners, aim for four sets of eight reps. As your fitness improves, you can increase the number of reps you do and the weight you use as resistance.

Overhead Tricep Extensions

The overhead tricep extension works the triceps at their most lengthened position.

The triceps muscles attach above and below the shoulder joint. Thus, in the overhead tricep exercise, your triceps are stretched to their greatest length when the weight is at its lowest point.

Furthermore, during this movement, your shoulder and core muscles act as stabilizers. Because your arms are raised above your head, more gravity stabilization is required than in other exercises.

How to Do Overhead Tricep Extensions:

• Stand tall with your feet shoulder-width apart and a pair of dumbbells in hand. Squeeze your glutes and brace your core as if you’re about to get punched in the gut. Keep these contractions going for the duration of the exercise.
• Lift the weights above your head until your arms are straight and your biceps are close to your ears. Both of your palms should be facing each other. This is your starting point.
• Bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor, without moving your upper arms. Return to the starting position by pausing, then straightening your arms.

Skullcrushers (Lying Triceps Extensions)

The lying triceps extension is an isolation exercise that targets the triceps muscle group in the upper arm’s back. It is also known as the skull crusher because the poor form can endanger your skull. It can be used as part of an upper-body muscle-building workout.

How to Do Skullcrushers:

One of the best tricep-building exercises is the lying tricep extension (AKA Skull Crusher).

• Place a barbell on your thighs and sit on the end of a flat bench.
• Grip the barbell with your hands shoulder-width apart and an overhand grip (palms facing down).
• Raise the bar to your chest and lie on your back. Straighten your arms above your chest.
• Slowly lower the bar until it is about an inch from your forehead (hence the name skullcrusher!) while keeping your elbows fixed and not pointing out.
• Pause, then slowly return your arms to their starting position.
• Don’t lock your elbows out, and then repeat for the desired number of reps.

Bench Dip 

Bench dips are a bodyweight exercise that works the muscles of the arms, shoulders, and chest. Triceps dips are another name for them. Sit on a bench or elevated surface with your lower body extended to the floor in front of you to perform bench dips. Slowly lower your body, keeping your hands shoulder-width apart on the edge of the bench, until your upper arm and forearm form a 90-degree angle.

How to Do Bench Dip:

To perform a proper bench dip, follow these steps:

• Sit on a bench with your hands next to your thighs. (The same steps apply if you want to do a bench dip off a stair or other elevated surface.)
• Extend your legs and walk your feet out, lifting your bottom off the bench and holding it there with your arms extended.
• Lower your body as far as you can go, or until your arms form a 90-degree angle, hinging at the elbow.
• Push up through your palms back to start.

One Arm Kettlebell Floor Press

The one-arm kettlebell floor press is an alteration of the one-arm dumbbell floor press and a triceps strengthening exercise.

The one-arm kettlebell floor press offers a variety of unique triceps and core challenges. Because the exercise is unilateral, one must use their core to stabilize their body as they move the weight.

The weight of a kettlebell is lower than the handle on which it is held. This forces you to fight gravity more than a dumbbell, where the weight is parallel to the handle.

How to Do One Arm Kettlebell Floor Press:

• Begin this exercise by lying back flat on the floor with one hand on a kettlebell.
• Raise the kettlebell above your chest and upwards towards the ceiling.
• Lower the kettlebell back to its starting position.
• Repeat this exercise as many times as necessary.

Deficit Press-Ups

Deficit press-ups are a compound exercise. That is, they require the cooperation of several joints and muscles. While deficit push-ups are primarily an upper body exercise, they also have an impact on your midsection and legs.

How to Do Deficit Press-Ups:

• Begin with your feet together, your hands shoulder-width apart, and your elbows extended.
• Put your hands on a high object, such as paralettes, weights, books, or blocks.
• Reduce your body’s weight until it passes over the elevated objects.
• Drive back up after a brief pause.

Dumbbell Floor Press

The dumbbell floor press is a variation of the floor press that is used to strengthen the triceps and chest muscles.

The dumbbell floor press primarily targets the triceps muscles. Because of the limited range of motion, the chest is effectively removed from the equation of the press.

When using the floor press, the chest can still be indirectly targeted. Simply squeezing the pecs at the top of the movement will suffice.

Floor presses, in general, are especially beneficial for those looking to strengthen their triceps in order to lock out more compound press variations. They can also help bodybuilders who want to bulk up their triceps.

How to Do Dumbbell Floor Press:

• Stretch your arms out in front of a power rack.
• Take note of where they come to an end and adjust the hooks so that the barbell sits where your hands reach.
• Put your feet firmly on the floor and return to under the now-loaded barbell.
• Use your standard bench press grip to grab the bar. Lift the bar from the rack and lower it to your sternum.
• Maintain a 45-degree angle with your elbows. Return to the top.

A Word From Fitthour

In this article, we talked about Best Effective Triceps Workouts. Triceps strength is required for training other muscle groups as well as movements involving elbow extension. It’s easy to overdo a tricep workout, so start with lighter weights and gradually increase the intensity as your fitness improves. Before beginning a new workout routine, consult with a healthcare professional to ensure it is safe and effective for you.

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