5 Best Tricep Exercises for Muscle Growth

Add these excellent tricep exercises for muscle growth into your training if you want to build bigger and stronger arms.

Best Tricep Exercises for Muscle Growth

There are many effective tricep exercises that you can perform to build strength and size in your triceps.

Source: Photo courtesy of CrossFit Inc.

It’s important to incorporate a variety of exercises into your workout routine to avoid hitting a plateau and to target different areas of the triceps. Additionally, make sure to use proper form and gradually increase weight and intensity to prevent injury.

Why are Strong Triceps Important?

Strong triceps are important for several reasons:

Upper body pushing movements: The triceps are the primary movers in upper body pushing movements such as the bench press, push-ups, and overhead press. Strong triceps allow you to push heavier weight and perform more reps, leading to greater strength and muscle development in your chest, shoulders, and arms.

Stability and balance: Strong triceps help provide stability and balance to the upper body, which is important in various sports and everyday activities. They also assist in preventing injuries by stabilizing the shoulder joint during movements.

Aesthetics: Well-developed triceps contribute to the overall appearance of your arms. Having strong and defined triceps can give your arms a more muscular and toned look.

Daily tasks: Strong triceps are also important for daily tasks such as lifting, pushing, and carrying objects. They provide the necessary strength and stability to perform these activities without risking injury.

Overall, strong triceps are essential for upper body strength, stability, aesthetics, and daily functional movements. Incorporating triceps exercises into your workout routine can improve your overall fitness and well-being.

Close Grip bench Press

The close grip bench press is a variation of the traditional bench press exercise that involves using a closer grip on the barbell. It primarily targets the triceps, but also engages the chest and shoulders to a lesser degree.

To perform the close grip bench press:

1. Lie down on a flat bench with your feet flat on the ground and your back arched.
2. Grab the barbell with your hands closer together than your shoulder width, around 6-8 inches apart.
3. Unrack the barbell and lower it towards your chest, keeping your elbows close to your body.
4. Pause briefly when the bar touches your chest, then press it back up to the starting position, extending your arms fully.
5. Repeat for the desired number of reps.

When performing the close grip bench press, it’s important to use a weight that allows you to maintain proper form and control throughout the movement. Avoid bouncing the bar off your chest, and focus on squeezing your triceps at the top of the movement.

The close grip bench press is a great exercise for targeting the triceps, and can be incorporated into your chest and triceps workout routine.

What are the Benefits of the Close Grip Bench Press?

The close grip bench press offers several benefits, including:

Triceps development: The close grip bench press is an effective exercise for targeting the triceps. The narrower grip places more emphasis on the triceps than the chest, allowing you to develop stronger and more defined triceps.

Upper body pushing strength: The close grip bench press is a compound exercise that engages multiple muscle groups, including the triceps, chest, and shoulders. It can help you build overall upper body strength, allowing you to push heavier weight and perform more reps in other pushing exercises.

Improved lockout strength: Lockout strength refers to the ability to extend your arms fully at the top of a movement. The close grip bench press can help you improve your lockout strength by targeting the triceps, which play a significant role in arm extension.

Shoulder stability: The close grip bench press requires you to keep your elbows close to your body, which can help improve shoulder stability and reduce the risk of injury.

Versatility: The close grip bench press can be performed with a barbell or dumbbells, and can be used as a primary exercise or as an accessory exercise in your workout routine. It can also be modified to target different areas of the triceps by adjusting your grip or the angle of your arms.

Overall, the close grip bench press is a versatile exercise that offers numerous benefits for upper body strength and development. Incorporating it into your workout routine can help you achieve your fitness goals and improve your overall performance.

Triceps Dips

Triceps dips are a bodyweight exercise that primarily targets the triceps, but also engage the chest and shoulders to a lesser degree. It can be performed with a dip bar, parallel bars, or even on the edge of a sturdy chair or bench.

To perform triceps dips:

1. Begin by standing between two parallel bars, or with your hands on the edge of a bench or chair behind you.
2. Place your hands shoulder-width apart and slowly lower yourself down until your arms form a 90-degree angle at the elbow.
3. Pause briefly, then push yourself back up to the starting position, extending your arms fully.
4. Repeat for the desired number of reps.

When performing triceps dips, it’s important to keep your elbows close to your body and your shoulders down and back to avoid putting unnecessary strain on your shoulders. You can modify the exercise by adjusting the width of your hand placement or the angle of your arms.

Triceps dips are a great bodyweight exercise for targeting the triceps, and can be incorporated into your upper body workout routine. It is also a great exercise to increase upper body strength and build muscle mass, without requiring any equipment.

Ring Triceps Dips

Ring triceps dips are a variation of the traditional triceps dips that are performed on gymnastics rings instead of parallel bars or a bench. This exercise targets the triceps, chest, and shoulders, while also engaging the core and improving overall stability.

To perform ring triceps dips:

Hang the rings from an overhead anchor point so that they are about shoulder-width apart.

Grab the rings with an overhand grip, and step your feet forward until your arms are fully extended and your body is at a slight angle.

Slowly lower your body by bending your elbows until your upper arms are parallel to the ground.

Pause briefly, then push yourself back up to the starting position, extending your arms fully.

Repeat for the desired number of reps.

When performing ring triceps dips, it’s important to keep your elbows close to your body and your shoulders down and back to avoid putting unnecessary strain on your shoulders. You can modify the exercise by adjusting the angle of your body or the width of your hand placement.

Ring triceps dips are a challenging exercise that require a significant amount of upper body strength and stability. They are a great way to target the triceps, chest, and shoulders, while also improving overall strength and muscle development.

Skull Crushers

Skull crushers, also known as lying triceps extensions, are a strength-training exercise that targets the triceps muscle. They can be performed using a barbell, dumbbells, or an EZ curl bar, and are typically done lying down on a bench.

To perform skull crushers:

1. Lie down on a bench with your feet flat on the ground and your arms fully extended above your chest, holding the weight of your choice.
2. Slowly lower the weight towards your forehead by bending your elbows, keeping your upper arms stationary.
3. Pause briefly when the weight is close to your forehead, then extend your arms fully to bring the weight back up to the starting position.
4. Repeat for the desired number of reps.

When performing skull crushers, it’s important to use a weight that allows you to maintain proper form and control throughout the movement.

Avoid flaring your elbows out to the sides, as this can put unnecessary strain on your shoulders. Instead, keep your elbows close to your body and focus on squeezing your triceps at the top of the movement.

Skull crushers are a great exercise for targeting the triceps, and can be incorporated into your upper body workout routine. They can help you develop stronger and more defined triceps, which can improve overall upper body strength and performance.

Overhead Tricep Extension

The overhead triceps extension is a strength-training exercise that targets the triceps muscle. It can be performed using dumbbells, a barbell, a kettlebell, or a resistance band.

To perform the overhead triceps extension with a dumbbell or a barbell:

1. Stand or sit with your feet shoulder-width apart, holding a dumbbell or barbell with both hands.
2. Raise the weight overhead, keeping your arms straight and elbows close to your head.
3. Slowly lower the weight behind your head by bending your elbows, keeping your upper arms stationary.
4. Pause briefly when the weight is near your shoulders, then extend your arms fully to bring the weight back up to the starting position.
5. Repeat for the desired number of reps.

When performing the overhead triceps extension, it’s important to use a weight that allows you to maintain proper form and control throughout the movement. Avoid flaring your elbows out to the sides, as this can put unnecessary strain on your shoulders. Instead, keep your elbows close to your head and focus on squeezing your triceps at the top of the movement.

The overhead triceps extension is a great exercise for targeting the triceps, and can be incorporated into your upper body workout routine. It can help you develop stronger and more defined triceps, which can improve overall upper body strength and performance.

Tricep Pushdown

The triceps pushdown is a strength-training exercise that targets the triceps muscle. It is typically performed using a cable machine with a rope attachment or a straight bar.

To perform the triceps pushdown:

1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
2. Attach the rope or straight bar to the cable, and grasp it with an overhand grip.
3. Begin with your arms bent at a 90-degree angle, with your elbows close to your sides.
4. Keeping your upper arms stationary, extend your arms downwards to fully straighten your elbows.
5. Pause briefly at the bottom of the movement, then slowly return to the starting position.
6. Repeat for the desired number of reps.

When performing the triceps pushdown, it’s important to maintain proper form and control throughout the movement. Avoid swinging your arms or using momentum to move the weight, as this can reduce the effectiveness of the exercise. Focus on squeezing your triceps at the bottom of the movement, and keep your elbows close to your sides throughout.

The triceps pushdown is a great exercise for targeting the triceps, and can be incorporated into your upper body workout routine. It can help you develop stronger and more defined triceps, which can improve overall upper body strength and performance.

What Sets and Reps are Best for Muscle Growth?

When it comes to sets and reps for muscle growth, there are different approaches that can be effective, and the optimal range may vary depending on factors such as the individual’s goals, fitness level, and training program. However, a common guideline for muscle growth is to perform moderate to high volume training, which typically involves using weights that are challenging enough to perform 8-12 reps per set, for 3-5 sets per exercise.

Source: Photos Courtesy of CrossFit Inc

The specific number of sets and reps that you perform will depend on a variety of factors, including the specific exercise, your training experience, and your overall goals. However, some common guidelines for muscle growth are:

For beginners or those new to resistance training, it’s often recommended to start with 1-2 sets of 10-12 reps per exercise, gradually increasing the number of sets and weight as you progress.

For intermediate or advanced lifters, a higher volume approach may be more effective. This typically involves using weights that are challenging enough to perform 8-12 reps per set, for 3-5 sets per exercise.

To maximize muscle growth, it’s important to incorporate progressive overload into your training. This means gradually increasing the weight, reps, or sets over time to continue challenging your muscles and promoting growth.

It’s worth noting that while moderate to high volume training is generally effective for muscle growth, other factors such as proper nutrition, rest and recovery, and exercise selection are also important. It’s important to consult with a qualified fitness professional to design a training program that is tailored to your individual goals and needs.

Are Gymnastic Exercises Effective for the Triceps?

Yes, gymnastic exercises can be very effective for the triceps, as many gymnastics movements require significant upper body strength and engage the triceps muscles.

Some gymnastic exercises that can be particularly effective for targeting the triceps include:

Ring dips: This exercise involves holding onto rings suspended from a ceiling or support, then lowering your body down and back up using your triceps and chest muscles. Ring dips are a challenging exercise that can help build significant triceps strength.

Handstand push-ups: This advanced exercise involves doing push-ups while in a handstand position, which requires significant upper body strength and stability. Handstand push-ups can be modified to make them more accessible for beginners, such as by using a wall for support.

Triceps extensions: These exercises involve extending your arms straight overhead or behind your body, and engaging your triceps to support the movement. Examples of triceps extensions include planche push-ups, back lever raises, and triceps dips on parallel bars.

Muscle-ups: This exercise involves performing a pull-up followed by a dip, which requires significant upper body strength and engages the triceps muscles. Muscle-ups are a challenging exercise that can be modified to make them more accessible for beginners.

Incorporating gymnastic exercises into your training routine can help you build significant upper body strength and develop strong, defined triceps. It’s important to work with a qualified fitness professional to ensure proper form and technique when performing gymnastic exercises, as they can be quite challenging and require a high degree of strength and stability.

Are Dumbbell Exercises Effective for The Triceps?

Yes, dumbbell exercises can be very effective for the triceps. Dumbbells provide a versatile and convenient way to add resistance to your triceps exercises, allowing you to target and isolate the muscle more effectively.

Some effective dumbbell exercises for the triceps include:

Overhead dumbbell extensions: This exercise involves holding a dumbbell overhead with both hands and slowly lowering it behind your head, then raising it back up to the starting position. This exercise targets the long head of the triceps.

Dumbbell kickbacks: This exercise involves holding a dumbbell in one hand, bending over at the waist, and extending your arm back behind your body. This exercise targets the lateral head of the triceps.

Close-grip bench press: This exercise involves lying on a bench and holding dumbbells with a neutral grip (palms facing each other), then lowering the weights to your chest and pressing them back up. This exercise targets the medial head of the triceps.

Dumbbell pullovers: This exercise involves lying on a bench with a dumbbell held with both hands, then lowering the weight behind your head and back up over your chest. This exercise targets the long head of the triceps, as well as the chest and back muscles.

Incorporating dumbbell exercises into your training routine can help you build strength and muscle size in your triceps. It’s important to choose the appropriate weight and perform the exercises with proper form and technique to avoid injury and maximize effectiveness.

It’s also important to vary your exercises and training program to continue challenging your muscles and promote growth.

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