13 Best Tricep Exercises for Building Muscle Mass

Building strong and defined triceps is essential for achieving bigger, more powerful arms. The triceps brachii make up two-thirds of the upper arm, meaning that if you want impressive arm size and strength, focusing on tricep development is key.

This guide covers 13 of the best tricep exercises to help you build muscle mass, increase strength, and improve definition. Whether you are training at the gym or at home, these exercises will maximize your results.

1. Close-Grip Bench Press

Why It Works

This compound movement targets the triceps intensely while also engaging the chest and shoulders.

How to Do It

• Lie on a bench and grip the barbell shoulder-width apart.
• Lower the bar to your chest, keeping your elbows tucked.
• Press the bar back up to full extension.

Reps & Sets

• 4 sets of 8-12 reps

2. Tricep Dips

Why It Works

Dips are one of the best bodyweight exercises for overall tricep mass and strength.

How to Do It

• Grip parallel bars and keep your body slightly forward.
• Lower yourself until your elbows reach 90 degrees.
• Push back up, extending your arms fully.

Reps & Sets

• 3 sets of 8-12 reps

3. Skull Crushers (Lying Tricep Extensions)

Why It Works

This isolation exercise directly targets the long head of the triceps, promoting muscle growth.

How to Do It

• Lie on a bench with an EZ curl bar or dumbbells.
• Lower the weight toward your forehead while keeping your elbows in place.
• Extend back up without locking the elbows.

Reps & Sets

• 3 sets of 10-12 reps

4. Overhead Triceps Extension

Why It Works

The overhead extension places maximum stretch on the triceps, emphasizing the long head.

How to Do It

• Hold a dumbbell or cable attachment overhead.
• Keep your elbows close to your ears and lower the weight behind your head.
• Extend back up until arms are fully straight.

Reps & Sets

• 3 sets of 10-12 reps

5. Cable Tricep Pushdowns

Why It Works

This machine-based movement allows for constant tension, maximizing muscle activation.

How to Do It

• Attach a straight bar, rope, or V-bar to a cable machine.
• Grip the handle with elbows tucked and extend downward.
• Slowly return to the start without locking elbows.

Reps & Sets

• 4 sets of 12-15 reps

6. Diamond Push-Ups

Why It Works

A simple but effective bodyweight exercise that places high tension on the triceps.

How to Do It

• Get into a push-up position, placing hands in a diamond shape under your chest.
• Lower yourself slowly while keeping elbows close to your torso.
• Push back up to full extension.

Reps & Sets

• 3 sets of 12-15 reps

7. Dumbbell Kickbacks

Why It Works

A great finishing exercise for isolating the triceps with full extension.

How to Do It

• Hold a dumbbell in each hand and hinge forward slightly.
• Extend your arms back fully, squeezing the triceps at the top.
• Lower back with control.

Reps & Sets

• 3 sets of 12-15 reps

8. Machine Tricep Dips

Why It Works

This machine-assisted movement mimics bodyweight dips, making it more accessible for beginners.

How to Do It

• Adjust the machine weight stack.
• Lower yourself until your arms are at a 90-degree angle.
• Push back up to full extension.

Reps & Sets

• 3 sets of 8-12 reps

9. Reverse-Grip Tricep Pushdowns

Why It Works

This variation of the cable pushdown targets the medial head of the triceps, improving definition.

How to Do It

• Use an underhand grip on the cable handle.
• Extend downward while keeping elbows close to your sides.
• Control the return to the start.

Reps & Sets

• 3 sets of 12-15 reps

10. Tate Press (Dumbbell Tricep Press)

Why It Works

A unique movement that targets all three heads of the triceps.

How to Do It

• Lie on a bench with dumbbells.
• Lower the weights toward your chest while keeping elbows pointed outward.
• Press back up while keeping triceps engaged.

Reps & Sets

• 3 sets of 10-12 reps

11. Single-Arm Cable Extensions

Why It Works

Unilateral training ensures balanced strength and muscle symmetry.

How to Do It

• Use a single-handle attachment on a cable machine.
• Pull downward with one arm at a time.
• Keep elbows close and control the movement.

Reps & Sets

• 3 sets of 12-15 reps per arm

12. Bench Dips

Why It Works

A bodyweight movement that builds endurance and strength in the triceps.

How to Do It

• Sit on a bench and place hands at your sides.
• Lower yourself by bending your elbows.
• Press back up to the start position.

Reps & Sets

• 3 sets of 12-15 reps

13. Floor Press

Why It Works

By limiting range of motion, this movement isolates the triceps while reducing shoulder strain.

How to Do It

• Lie on the floor with a barbell or dumbbells.
• Lower the weights until elbows touch the floor.
• Press back up to full extension.

Reps & Sets

• 3 sets of 8-12 reps

How to Build Bigger Triceps

For maximum tricep growth, follow these key principles:

• Train triceps twice per week for optimal muscle activation.
• Incorporate both heavy compound lifts and isolation movements.
• Use progressive overload by gradually increasing weight over time.
• Ensure proper recovery with rest days and adequate nutrition.

Example Tricep Workout Routine

Exercise	Sets	Reps
Close-Grip Bench Press	4	8-12
Skull Crushers	3	10-12
Cable Tricep Pushdowns	3	12-15
Dumbbell Kickbacks	3	12-15

Conclusion

Well-developed triceps contribute to bigger, stronger arms and improved performance in pressing movements. By incorporating these 13 tricep exercises, focusing on progressive overload, and allowing for proper recovery, you can achieve noticeable gains in both size and strength.

Whether using free weights, machines, or bodyweight movements, consistency and proper technique will lead to stronger, more defined triceps over time.

Last Updated on July 27, 2025