Best Tricep Workout Exercises 

A tricep workout exercise is a muscle movement that targets the triceps brachii muscles. The best tricep workout exercises target 3 separate muscle parts, including the medial, lateral, and long head sections of the triceps brachii.

When incorporating all the tricep muscle sections, building mass or sculpting for definition will be more effective. In addition, these muscles help with pushing movements, providing strength and stability in the arm and shoulders. 

Including the best bodybuilding triceps exercises will help build upper body strength and compliment any workout regime for a more balanced exercise program. 

Strong triceps will provide increased stability and flexibility, helping to minimize shoulder injuries and increase range of motion. This stability can aid in daily activity outside the gym triceps workout routine, making everyday tasks easier, including other sports like running, boxing, or swimming. 

Although it is possible to overwork this muscle group, a triceps workout routine is a terrific way to build mass and strength. Although it can be tempting to try a triceps workout hack and hit this muscle group hard, it may not be as effective. 

In addition, the triceps will engage when completing other workout routines, so it is critical that there is enough time between workouts for rest and recovery, or there is a risk of injury or overuse problems. 

For the best workout for triceps muscles to get those sculpted arms you want, be sure to include the exercises below in your routine.

  1. Most Beneficial: Skullcrusher 
  2. Best for Muscle Gain: Close-Grip Bench Press
  3. Ideal for Mass Workouts: Triceps Dip
  4. Best for Beginners: Bench Dip 
  5. Best for Women: Tricep Machine Dip 
  6. Best for Building Mass: Board Press 
  7. Helpful for Increasing Size: Dumbbell Overhead Tricep Extension 
  8. Best for Resistance Training: Cable Overhead Tricep Extension with Rope 
  9. Best for Balanced Workout: Single-Arm Cable Kick-Back 
  10. Best for Power: Cable Pushdown 
  11. Best for Building Strength: Close-Grip Push-Ups 

1. Skullcrusher 

The best exercise for triceps is by far the Skullcrusher isolation movement. Because of how the weights are incorporated, if dropped, it could crush your skull, giving this exercise its iconic name. Consequently, if you do not perform this exercise correctly, you could damage your joints or skull. It is also known as a lying triceps extension movement. 


All 3 parts of the triceps muscles engage with full movement, providing the top tricep exercises for the gym. 

Lowering the weight will work both lateral and medial heads of the triceps muscles while extending the arms engages the long head muscles. This movement gives the inside and outside tricep muscles an intense workout while building the upper tricep muscles that stretch under the posterior deltoid muscle. 

To effectively perform Skullcrushers, first lie with your upper body flat on a bench with your feet on the floor. Next, align your elbows and wrists, so they are shoulder-width apart and secure with the weight in your hands and above you. Finally, tilt your arms towards your head to engage the triceps, which activate them throughout the entire movement. 

Then, lower the weight by bending slowly at the elbows until the weight reaches the top of your forehead. Finally, extend the weight back up to the starting position to complete one repetition. 

This isolation exercise is easy to complete improperly. It is critical to keep your arms stable and at the same angle, with the elbows pulled in. This way, you target only the triceps muscles and minimize the risk of injury to your shoulders or arms. 

As one of the top triceps exercises, this movement can include variations for different fitness levels and mobility degrees. Variations can use barbells, dumbbells, or bands to offer men, women, and children alternative weights and resistances. 

The skullcrusher can be highly effective for building strong triceps by incorporating them up to 3 times a week. You can include them in arm day or on a push-pull workout routine.  

This exercise is terrific for building arm strength, gaining mass, and toning the arms. The alternatives make it safe for men, women, and children of varying fitness levels. Skullcrushers are a favorite for women who want to minimize the arm jiggle they experience with a lack of toning. 

When the triceps are stronger and more flexible, the arms and shoulders provide better stability. This element is beneficial for anyone who enjoys swimming, participates in boxing, or performs calisthenics movements. In addition, bodybuilders wanting to increase arm muscle will find that the triceps make up ⅔ of the arm, making this exercise effective for mass growth. 

Beginners should begin with 4 sets of 6 to 8 reps, while experienced gym-goers might be completing as many as 5 or 6 sets of 6 reps or more. The weight should provide a moderate challenge but not too much to compromise proper form during the motion. 

Once the reps become easy to complete more than eight times, increase the weight and drop the repetitions. Continue the cycle until the weight becomes effortless and add more weight. 

Skullcrusher Variations for Triceps Muscles

Skullcrusher variations will require different equipment and angles to add or decrease the stress on the tricep muscles. Although the variations use much the same movement, alternating stances and gear will provide different results. 

For example, lying down on a bench will stress the triceps that will feel different from when standing and performing the movement. Often, gravity will help increase resistance, while standing can provide more core stability. Determining which exercise is best for the triceps will help structure an effective workout routine. 

One of the most popular variations is the Behind-the-Head Skullcrusher. Since this is an extreme movement, it gives a terrific alternative for a more intense workout. 

However, using dumbbells and performing the exercise one arm at a time is best for building strength and mass. This way, dominant arms will not take over barbell movements, and the weight is even for each side. 

Variations of the Skullcrusher exercise include these triceps exercises.  

  1. EZ-Bar Skullcrusher
  2. Barbell Skullcrusher
  3. Dumbbell Skullcrusher
  4. Band Skullcrusher 
  5. Behind-the-Head Skullcrusher

1. EZ-bar Skullcrusher

The standard Skullcrusher exercise often uses the EZ-Bar. This curve-shaped bar helps to isolate the triceps more than a traditional straight barbell model. In addition, it aids in reducing stress on the wrists, so an action focuses on the triceps easier. This exercise is ideal when looking for tricep training for mass muscle building. 

Stack the desired weight on the bar, being mindful of the bar’s weight. Some bars start at 14 pounds, while others can go as heavy as 25 pounds. 

Place hands on the innermost indents of the EZ-Bar to keep the grip as close to shoulder-width as possible. While lying on a bench, raise and lower the weight with proper form. 

Common mistakes for this variation include using too broad a grip or letting the elbows flare out during the movement. Beginners may want to start with an empty bar to determine what weight is appropriate for proper resistance. 

The EZ-Bar Skullcrusher is popular with many athletes who suffer from wrist problems or are using heavyweight on the bar and want to avoid straining the wrists during movement. 

For an effective tricep routine with the EZ-Bar, try including this exercise 3 to 4 times per week in 3 or 4 sets of 10 to 12 repetitions. If the repetitions become too easy, the weight can increase, whereas if the form is suffering, the weight should decrease to ensure proper movement. 

2. Barbell Skullcrusher

This Skullcrusher variation uses the standard barbell bar, which suits many bodybuilders with strong wrists and handgrip strength. However, barbells come in various weights, so choose the one you can adequately support during the exercise. 

Stack the required weight on the barbell. Hand placement should not be in a wide grip, but rather closer together and even with the shoulders and elbows in a straight line. This form will need to keep the elbows from flaring out if the weight is too heavy. 

Lie back on the bench with feet on the floor, extend the barbell, and then bring it down to the forehead in a slow, smooth motion to isolate the triceps. 

Some mistakes with the Barbell Skullcrusher may include arching the upper back and allowing the chest to try and help push the barbell rather than the tricep muscles. However, when completed correctly, the Barbell Skullcrusher can be the best mass building tricep workout. 

This exercise movement is popular with athletes who want to work both triceps at once for the best tricep burn in less time. Beginners may only start this exercise with an empty bar, depending on the weight, and will be enough to challenge the tricep muscles. 

Typically, gym-goers can incorporate the Barbell Skullcrusher into a routine 2 to 4 times per week, with 3 or 4 sets of 8 to 10 repetitions at a time. 

3. Dumbbell Skullcrusher

For a versatile alternative, dumbbells are helpful. The ability to perform this exercise 1 arm at a time allows the non-dominant arm to receive as much weight, so the dominant side is not overcompensating during the movement. This alternative is also one of the best tricep for mass exercise. 

Start with a dumbbell in each hand overhead. While only bending at the elbow, bring the dumbbells down towards the forehead slowly and with control. Then, extend the arms back up to the starting position. This movement can include both arms working at once, or one at a time, depending on grip strength and fitness level. 

Common mistakes with this alternative will be moving too quickly through the motion and not giving the triceps enough time to use resistance for proper training. 

The Dumbbell Skullcrusher is popular with many gym-goers since they are easy to perform without fancy equipment or needing extensive space. Beginners should start with 3 to 4 sets of 8 to 10 reps 2 to 3 times a week, with enough weight to challenge the triceps but still remain performing slow and controlled motions correctly. 

For many individuals just starting a weight-training program, 5 pounds is more than enough to use for resistance, but it can vary significantly, depending on the fitness level. Aim for 3 sets of 8 to 10 reps with a lower weight of 5 or 8 pounds for beginners 2 or 3 times a week, and work slowly to increase the weight as necessary. 

4. Band Skullcrusher

Resistance bands can be an exceptional tool for anyone who does not have dumbbells or cannot support weight due to an injury or level of fitness. In addition, bands can help build and tone muscles, primarily when used for Skullcrushers. 

There are 2 ways to incorporate bands for Skullcrusher tricep exercises. 

  1. One method is to place your hands inside the band while keeping your wrists shoulder-width apart. Lie on a bench or the floor. Extend the arms overhead and only bend at the elbow while bringing the hands down to the forehead. 
  2. An alternative Band Skullcrusher is to loop the band on the underside of a bench. Then, stretch it above the head and grasp the ends with your hands at shoulder-width for a full extension. Bend at the elbow and bring the hands down beside the ears. 

Typically, exercise bands will come in various strengths. For example, doubling up on the band will also increase the resistance for a more challenging workout. Often, they will come in light, medium, heavy, and extra-heavy categories, making them ideal for many fitness levels. 

Common mistakes with Band Skullcrushers are jerky movements and flaring elbows. If actions are not smooth and controlled, a lesser category of bands may be required. Nevertheless, this band alternative is one of the best top 10 tricep exercises for anyone with limited equipment or fitness level. 

Band Skullcrushers are popular for beginner athletes or individuals who want to moderatel train the triceps and cannot use weight, like someone traveling for work or with a low budget for exercise equipment. 

Exercise bands come in various strengths.

  • Light
  • Medium
  • Heavy
  • Extra-Heavy

As the band gets thicker, the resistance increases, making it tougher to perform a movement. Beginners should typically start 2 to 3 times per week, with a light band and perform 3 sets of 10 to 12 reps. Once the movement becomes less intense, athletes can work up to using stronger bands. 

5. Behind-the-Head Skullcrusher

For a more intense workout, the Behind-the-Head Skullcrusher alternative will create an extreme tricep burn. Although any Skullcrusher movement will benefit all 3 parts of the triceps muscles, the long head tricep muscle is active more than just bringing the bar to the forehead when performing behind-the-head variations. 

Similarly, lie on a bench with feet on the floor and extend the weight overhead while gripping the bar at shoulder-width. This alignment will help to keep your wrists and elbows in line and avoid unnecessary stress. 

Your head should be at the top of the bench to allow the weight to go past the head. Bend at the elbow and bring the weight down past the forehead, extending further down behind the head. The biceps should be alongside the ears, creating more activation for the long head triceps. 

One common mistake with this exercise variant is extending too far past the head. This overextension can strain the shoulders since going too far will inevitably have the arms moving when they shouldn’t. 

The Behind-the-Head Skullcrusher is one of the top 10 tricep exercises by bodybuilders and those who want an intense workout. You can also perform it while standing. This version brings the weight behind the head while keeping the biceps beside the ears. 

This exercise is typical for anyone looking for a tricep exercise to use 3 to 4 days a week with 3 or 4 sets of higher reps ranging from 8 to 12 repetitions in each.  

2. Close-Grip Bench Press

Although many gym-goers associate the bench press with the chest muscles, the Close-Grip Bench Press is the best triceps workout for muscle gain since it significantly activates them. 

The triceps will account for approximately 37% of the velocity and power to perform this movement by adjusting the grip. More activation means building more strength in tricep movements as the arms gain more muscle. 

Close Grip Bench Press 1 1
Close-Grip Bench Press

By using the Close-Grip Bench Press, there is a reduction of stress on the shoulders while redirecting force to the triceps. In addition, this is an excellent exercise to build power in the tricep muscles since it encourages new muscle fiber growth, also known as hypertrophy, as the arms adjust to take on larger loads. 

Lie with the upper body on a bench with a barbell and the desired weight to execute this exercise successfully. It is critical to use a spotter or a Smith Machine to avoid accidents or injuries. The feet should be flat on the floor.  

Hand placement is vital for the Close-Grip Bench Press. Hands should be shoulder-width apart, although they can be slightly closer if desired. Avoid bringing the hands too close together, or there is a risk of injury. Inhale, squeeze the shoulder blades together, tighten the core and slowly lower the bar to the mid-chest. Then, exhale while extending the bar upwards with force, keeping the elbows tucked in, so they do not flare out. 

Although this exercise may seem straightforward, some common mistakes can set your training back if injuries happen. For example, if the hands are too close together, unnecessary stress and strain are placed on the wrists and elbows. In addition, these joints in a hyper-adducted position will create instability, especially with large amounts of weight. 

Having a slight curve in the back is beneficial for this movement, but the weight is too heavy if the hips lift off the bench. In addition, the bar should not bounce off the chest during this movement. If the bar comes in contact with the sternum with excessive weight, there is a risk of injury. 

The bar should not be higher than the mid-chest or nipple area. If the weight is higher on the chest, close to the armpits or shoulders, the wrists and elbows will come out of alignment, which could cause injury. 

Although the Close-Grip Bench Press has some alternatives, following proper form and hand placement is critical to avoid injuries or accidents. Some bodybuilders will use dumbbells instead of a barbell, while others incorporate a Skullcrusher variation for maximum triceps work. 

Because the tricep muscles are a relatively minor muscle group, you can train them anywhere 2 to 4 times per week. Although, you should observe using lower weight and higher repetitions if you are engaging them often. Remember that triceps will engage while performing other exercises for larger muscle groups, and they will still need rest and recovery time. 

The close-grip bench press is a highly effective exercise for men and women who want to build muscle, tone the arms, and gain strength. Although it is not ideal for young children to use a barbell for this exercise, they could use a dumbbell variation with light weights to make it a safe and achievable practice. 

Having large, strong tricep muscles is beneficial for many athletes and fitness enthusiasts. Bodybuilders find that strong triceps provide more stability when performing other large-scale exercises while helping to enhance the look of their arms. In addition, swimmers naturally need strong arms to pull themselves through the water, making tricep exercises like close-grip bench presses an essential workout exercise.  

Although this is an excellent exercise for building muscle, using heavy weights is not ideal. Stick to lower weight with higher repetitions for the best results possible. Aim for 3 to 4 sets of 8 to 12 repetitions with each. 

Close-Grip Bench Press Variations for Triceps Workout Routines

When searching for the top tricep exercises in bodybuilding, having variations can significantly affect how the body performs and builds muscle and strength. Naturally, if a movement is repeated continuously, the body will adjust to it, and eventually, there will be limited results. 

However, variations of an exercise, like the close-grip bench press, will keep the muscles activated while providing alternatives, so the body requires additional stability.

One significant variation is using dumbbells instead of a barbell for this exercise. Other alternatives require using a Smith Machine, which can be helpful if there is no spotter around for help. Each variation provides a slightly different workout for the tricep muscles, keeping them engaged and active throughout the movement. 

The most popular close-grip bench press is the barbell version. Using a barbell makes it easy for anyone to perform this exercise and ensures proper form and hand placement. If building strength and increasing muscle mass is the goal, the JM Press is ideal.  

Variations of the close-grip bench press exercise include these alternatives. 

  1. Barbell Close-Grip Bench Press
  2. Smith Machine Close-Grip Bench Press
  3. JM Press
  4. Close-Grip Dumbbell Bench Press 

1. Barbell Close-Grip Bench Press

The barbell close-grip bench press is the standard traditional version of this exercise, making it the best tricep workout for mass. It puts more activation on the tricep muscle group than the wide-grip bench press. All 3 tricep sections work together to push the bar away from the chest. 

With the upper body lying on a bench, the hands should be no wider than shoulder-width apart, although they may come slightly closer. Then, keeping the elbows tucked in line with the wrists, inhale while lowering the bar to the mid-chest area and squeezing the shoulder blades together.  

Then, exhale while pushing the weight away from the chest, careful to ensure the bar remains level, so both arms are using the same force. Finally, extend completely and lock the elbows at the top of the rep. 

Common mistakes with this movement include having a grip too close, holding your breath, breathing incorrectly, and arching or lifting the back and hips from the bench. Any one of these situations can cause injury or keep you from performing the movement correctly. 

Although this variation is popular with many bodybuilders and workout enthusiasts, you must use proper weight and form. Take into consideration the bar weight as it can vary, depending on the type and style of the barbell. If keeping good form is too difficult, then the weight should be decreased. 

The amount of weight for this exercise will depend on the athlete’s fitness level. Typically, a safe weight for the barbell close-grip bench press will vary from 60% of total body weight up to 1.2x more than body weight. 

Gym-goers can aim to include this exercise 3 or 4 times a week with at least 3 sets of 10 reps each time. 

2. Smith Machine Close-Grip Bench Press

Similar to the barbell close-grip bench press, this exercise uses a Smith Machine. This variation allows you to execute this movement without using a spotter safely. Because of this feature, the Smith Machine helps to isolate specific muscles, making it useful for a tricep bodybuilding workout.  

Because there is no need to stabilize the barbell or worry about racking, the focus can be entirely on the tricep muscles, making them work harder by effectively isolating all 3 parts. 

In addition, with the safety features built into the Smith Machine, many athletes will perform the close-grip bench press until failure. This method helps activate the fast-twitch muscle fibers, ensuring more strength and growth. 

Anyone using a Smith Machine for a close-grip bench press variation can increase the weight slightly to give the triceps an intense exercise. Depending on fitness level when using this variation, weight can start anywhere from 65% to 1.3x more of bodyweight.  

To properly perform a Smith Machine Close-Grip Bench Press movement, the bench should be under the bar and lying in a flat position. Once the upper body is lying on the bench with your feet flat on the floor, position yourself so the bar lines up with your upper abdominals or mid-chest around nipple height. 

Bring the shoulder blades together and grab the bar. Rotate the wrists to release the bar from the rack, then inhale while slowly bringing it to your mid-chest. Next, exhale and force the bar up while keeping the elbows tucked in and in line with the wrists. 

When performing a Close-Grip Bench Press with the Smith Machine, one common mistake is allowing the shoulder blades to rest flat on the bench. When they are not together, the movement of this exercise puts excessive strain on the shoulders and could cause injury. 

Because the bar does not move laterally, the bench position is critical. Any misalignment can mean that the movement will not fall to the mid-chest and create wrist and elbow issues. 

This exercise is ideal to incorporate 2 or 3 times a week with 3 or 4 sets of 8 to 10 reps in total. 

3. JM Press

For serious workout enthusiasts, the JM Press is an excellent addition to bodybuilding tricep exercises. This variation of the close-grip bench press also includes a Skullcrusher movement for maximum stress on all 3 tricep parts. 

To perform the JM Press, lie with the upper body on a bench while pinching the shoulder blades together. Hand placement should be shoulder-width apart, and the elbows should remain in line with the wrists. Next, follow through with a standard close-grip bench press, but instead of coming down to mid-chest, it should be at the upper-chest or neck area. This position will allow the next step to follow.

Next, hinge the elbows to bring the weight down to the forehead. This extra movement keeps continuous stress on the triceps, helping to create hypertrophy and build strength. Next, return the weight to the upper chest and then extend upward to complete one repetition.  

Performing the JM Press can be challenging, causing some problems for anyone new to this movement. Avoid flaring the elbows out or trying to complete the action too quickly. Instead, all motions should be slow and controlled. This way, you can keep proper form during the exercise, as it can be easy to move the elbows and wrists out of line. 

The JM Press is not a common exercise that everyone in the gym will do on arm day, but it should be. This movement helps keep the triceps at a constant activation state, providing an ample opportunity for muscle gain and building strength. 

It also aids in the lock-out motion necessary for anyone following an Olympic weightlifting routine or completing exercises like the clean and jerk. 

Because of the incorporation of the Skullcrusher, the weight for the JM Press should be slightly less than what you would use for a standard barbell close-grip bench press. This exercise is highly taxing on the tricep muscles, so keeping the weight lower will help reach the necessary repetitions for muscle gain.  

Serious bodybuilders looking for tricep strength and mass can incorporate the JM Press 3 or 4 times a week with 3 reps or more of 8 to 10 reps. 

4. Close-Grip Dumbbell Bench Press

Another common variation of the close-grip bench press is by using dumbbells rather than a barbell. For the best triceps in bodybuilding, dumbbells can help build additional stability in the supporting muscles and ensure both arms receive the same workout. This way, a dominant arm is not overcompensating for a weak side. 

Much like the other close-grip press movements, the dumbbell alternative uses all 3 tricep muscles while performing this exercise. In addition, because the dumbbells are independent for each arm, it is easier to determine any weaknesses. 

To execute the close-grip dumbbell bench press, choose a set of dumbbells and lie back on a bench while ensuring that the shoulder blades are pinched together and not lying flat. Next, hold the dumbbells above the mid-chest area, ensuring that the elbows stay in line with the wrists and the elbows are not flaring out. 

The hands should be at the shoulder-width position, but they can be with palms facing out or facing inward, depending on the side of dumbbells you use. Pressing the dumbbells together during the repetitions will also activate the pectoral muscles, creating a more strenuous workout.  

Then, inhale and slowly lower the dumbbells to the mid-chest area, carefully maintaining proper form. Next, exhale as you force the dumbbells upward to a lock-out position with the elbows. Repeat as necessary for additional repetitions. 

Several common mistakes when completing a Close-Grip Dumbbell Bench Press can hinder the effectiveness of this exercise. One issue that happens is not utilizing proper breathing techniques. Improper breathing can cut back on the exertion for completing the motions. 

Another mistake prevalent with dumbbells is allowing them to fall out of line with the wrists and elbows. If the elbows flare out, there is excessive stress on the wrists and arms, creating injury. 

Because dumbbells are available in many weights, men, women, and children can perform this exercise safely and effectively when using proper form and appropriate weights.  

The weight should not be too heavy that it hinders you from completing the movement with correct form. Remember that triceps get a workout with other muscle groups, so they must have extended rest periods. 

The Dumbbell Close-Grip Bench Press is a terrific exercise to include 2 to 4 times per week in your workout routine. It is best to aim for at least 3 sets of 8 to 10 repetitions. 

3. Triceps Dip

Tricep Dip exercises involve using body weight to strengthen and build up the arm muscles, including the back of the tricep, also known as the brachial muscle. The body will also rely on core strength and shoulder stability to perform this movement. Anyone looking for exercises for triceps for mass workout routines, including this movement, is beneficial. 

When performed correctly with a routine, Triceps Dip exercises will have the muscles effectively gaining mass. In addition, this exercise is easy to modify for any fitness level, making it ideal for anyone who wants to build tricep strength and promote arm muscle growth. 

Triceps Dip
Triceps Dip

To perform a Triceps Dip movement, very little equipment is necessary. This exercise can use a bench, chair, step, or floor, making it highly versatile to complete anywhere. The most important aspect of the Triceps Dip is the arm placement. The hands should be shoulder-width apart on a stable surface. Keep the arms straight and shoulders back and down to ensure they stay aligned with the wrists. 

The legs can be straight out front of the body, bent knees, or hanging below, depending on the equipment in use. Each situation will put different tension on the triceps, so working up to a tricep dip as the legs hang can be a future goal for beginners. 

Slowly lower the body while bending at the elbows. Bring the elbows down to a 90-degree angle, pause slightly, and push into the hands to raise the upper body back up to the starting position. Do not lock the elbows, as keeping tension on the triceps will ensure the best workout possible.  

Beginners can make mistakes performing this movement too quickly, not giving the triceps the burn they need to grow and build strength. Also, locking the elbows at the top will take stress and tension from the triceps, enabling them to have a short rest, which is not ideal.  

Some variations of the Triceps Dip movement include using rings, bars, and bands. Each method will have its benefits and suit different fitness levels. Because you can significantly modify this exercise, you can incorporate this movement into an exercise routine up to 4 times per week with exceptional results. 

Triceps Dip exercises can be as complex or easy as necessary, making them ideal for men, women, and children. Not only will this movement create exceptional strength and mass, but it will also help tone the arms, shoulders, and core muscles. 

Arm strength and tricep endurance are necessary for many activities, including swimming, boxing, and baseball. That does not mean that having strong triceps will not benefit runners or other sports, though. Having a well-rounded exercise routine is key to looking your best and performing your best at everything you do. 

This typical exercise uses high repetitions in many sets. Building endurance for the triceps is vital to gain strength and mass, which triceps dip exercises will do. Some variations allow for added weight, making them even more challenging. 

Triceps Dip Variations for Triceps Exercises

Since Tricep Dips are a simple yet effective exercise, several variations make it easier or more complex, depending on the need. Some alternative methods will incorporate added weight for more challenge, while others use equipment like bands for assistance. 

Each variation will provide the tension necessary to build muscle strength and growth regardless of which bodybuilding triceps training you use. For example, the most popular Triceps Dip exercise uses a simple bench and bodyweight to provide an excellent movement to target the triceps. 

A Russian Bar dip movement with added weight can provide terrific results for building the most strength possible. For anyone looking at building muscle mass with a triceps dip exercise, the Ring dip will work the arms, shoulders, core, and supporting muscles for increasing mass effectively. 

Here are 4 variations of the triceps dip exercise that are common among many athletes.

  1. Triceps Dip 
  2. Ring Dip 
  3. Russian Bar Dip
  4. Banded Dip 

1. Triceps Dip

When searching for tricep mass bodybuilding exercises, the Triceps Dip is one of the simplest ways to gain strength and mass. You can do this variation on the floor without any equipment. Changing the leg position will also increase or decrease the challenge to make it suitable for all fitness levels. 

This movement targets all 3 parts of the triceps to work together, although athletes will feel soreness in their long head tricep muscles afterward. The Triceps Dip can be done almost anywhere and be effective.  

To do a Triceps Dip successfully, place your hands at your sides with the palms facing your feet as you extend the legs out. Having a slight bend in the knees will make the exercise easier to perform. 

Next, inhale and slowly bend at the elbows lowering the body towards the floor. Once the arms reach a 90-degree angle, or before you reach the bottom, exhale and push upwards, straightening the arms. Although it is a relatively simple exercise, there are some considerations to watch out for to avoid injury.

Hands should not be further than shoulder-width. A position too wide can cause shoulder strain and injury. It can also create unbalance during the movement, making accidents prevalent. 

The triceps dip is often beneficial in 3 or more sets with high repetitions of 10 to 12 or more when athletes complete it at least 2 or 3 times a week. While this exercise uses bodyweight, you can add additional weight with plates sitting on the lap with the legs extended.

2. Ring Dip

This Triceps Dip variation uses hanging rings to provide a more challenging exercise. The Ring Dip requires all 3 tricep muscle groups, along with core stability and shoulder strength. This alternative is one of the best triceps for mass exercise routines available. 

The hanging rings should be at a height that ensures your feet do not touch the floor between repetitions to perform the Ring Dip successfully. This way, you will continuously engage the tricep muscles for maximum resistance and training. 

Mount the rings with hands going through the middle and fingers grasping the ring securely. Support your body weight as you keep your arms straight and body upright from the rings. 

Next, slowly bend at the elbows while keeping the shoulders aligned by your sides and lower down without touching the ground. For an entire dip movement, the shoulders can come to meet the hands before pushing the upper body back up to the starting position for one complete repetition. 

Because of the complexity of this movement, many athletes will lean forward. This alignment takes the stress off the triceps and engages the chest, making it less effective. However, this variation is popular with many athletes because it also develops core strength and shoulder stability. 

The Ring Dip is suitable to include in an exercise routine 2 to 4 times per week with 3 or 4 reps of 8 to 10 at a time. Although it is a typical bodyweight exercise, you can add weight plates for more resistance training. 

3. Russian Bar Dip

Using Russian Bars is a terrific alternative for the best tricep exercises and bodybuilding routines for a popular variation. In addition, using these parallel bars allows for optimal stability during movement, making it ideal for beginners and seasoned athletes. 

The Russian Bar Dip targets all 3 tricep muscles, focusing on the long head at the back of the arm. So naturally, core strength and shoulder stability enhance when incorporating this exercise into a routine. 

Mount the bars with arms straight and elbows almost locked to support your entire body weight at shoulder-width. Legs can be bent slightly at the knees, out in front, or pulled up to the abdomen. This position will depend on the bar height. Next, inhale while bending at the elbows and slowly lowering the body without touching the floor. Once the arm reaches a 90-degree angle, push upwards to the starting position, careful to keep the upper body straight and in line. Once at the top, one repetition is complete. 

Common mistakes for the Russian Bar Dip include not keeping the arms aligned with the shoulders and wrists. Any misalignment can cause unnecessary strain or stress on the wrists or shoulders. 

In addition, sometimes, while pushing back to the starting position, the upper body will tilt forward. This situation will take the activation of the triceps and engage the chest muscles more, which is not ideal for the exercise. 

The Russian Bar Dip is a favorite bodyweight movement in gyms but is not as popular as a home exercise as this equipment requires a particular purchase. Generally, this variation is not for the beginner gym-goer as it requires a great deal of upper body strength. Men, women, and children can perform this exercise, but it will be necessary to build up strength first. 

Although you can introduce additional weight for an extreme workout routine, it is a great exercise to complete 3 or 4 times a week. Aim for 10 or 12 reps in 3 or 4 sets each time. 

4. Banded Dip 

The Banded Dip is an excellent choice for beginners or anyone recovering from an injury needing practical tricep exercises and bodybuilding routines. The exercise bands for this movement help alleviate some bodyweight tension, making the dip movement easier on the athlete. 

All 3 tricep muscle regions are engaged when performing the Banded Dip, although the large Triceps Brachii receives an intense workout during this movement. 

To perform the Banded Dip, choose an exercise band for your needs. Thicker bands will provide more resistance, while thinner bands are lesser resistant. First, loop the band around the handles of a dip station. Next, step on them for a standing dip, or kneel on them for a variation. Ensure that the hands are in line with the shoulders before engaging in the movement. 

Next, bend at the elbows and slowly lower your body down towards the floor, ensuring a smooth and controlled motion. Stop when the arms are at a 90-degree angle without touching the floor. Finally, push up to the top starting position to complete one repetition. 

Some common mistakes to avoid include hips that are not straight and in line with the upper body. Any tilting can cause the wrists and shoulders excessive strain and take the focus off the triceps and transfer it to the chest and shoulder muscles instead. 

This Triceps Dip variation is popular for beginners, someone recovering from an injury, or an athlete who wants to perform high repetitions. The assistance of exercise bands makes it possible to complete the movement with proper form. 

Beginners should use thick exercise bands and work towards thinner and smaller bands until it is physically possible to do a triceps dip unassisted. Incorporating this exercise into a regular routine 2 to 4 times per week is ideal with at least 3 sets of 8 to 10 repetitions. 

4. Bench Dip

The Bench Dip belongs in the great tricep workouts category for a good reason. While working through this movement, using a bench provides additional stress to engage the triceps while incorporating core stability and shoulder strength. Because the Bench Dips effectively isolate the tricep muscles, this exercise is a terrific way to build muscle mass. 

Performing the Bench Dip requires a bench or other stable structure like a chair, which will keep the body elevated from the floor. Much like the standard tricep dip, hands will sit shoulder-width apart at the sides with palms facing the feet. This movement can have the legs extending straight ahead and resting on the floor, bent knees, or elevated legs for added intensity. 

Inhale while bending the elbows and lowering the upper body to the floor without touching. Once the elbows reach a 90-degree angle, pause, then exhale as you push your arms back up to the starting position. 

Common mistakes while performing the bench dip include misplacement of the hands, causing strain on the wrists and elbows. 

The Bench Dip exercise typically uses body weight, but one variation includes adding weights to intensify the movement. You can practice tricep exercises like the Bench Dip anywhere from 2 to 4 times per week for a great tricep workout. 

Because it is an effective bodyweight exercise, men, women, and children of all fitness levels can perform the movements for optimal results. In addition, strong triceps, shoulders, and core muscles are beneficial for other physical activities, such as swimming, boxing, and calisthenics. 

When including Bench Dips into an exercise routine, it is best to perform them with high repetitions in multiple sets. Often, 10, 12, or 15 reps in each set will yield the best results. 

Bench Dip Variations for Triceps Muscle Hypertrophy

The Bench Dip is an excellent way to promote triceps muscle hypertrophy to build mass. This tricep workout bodybuilding exercise has several variations to increase the intensity for ensuring the triceps get a challenging workout each time. 

From feet on the floor to elevated, the angle and position of the legs will directly impact the stress on the muscles. For added benefit, using weight will create triceps muscle hypertrophy and build bulkier upper arms. 

The most popular variation is the standard Bench Dip with the feet resting on the floor. This position is a terrific starting point for any fitness level, and it provides alternatives to help build strength. However, the Weighted Bench Dip is the best variation to incorporate into a workout routine for building excessive muscle mass. 

Some Bench Dip variations include these popular exercises. 

  1. Bench Dip
  2. Weighted Bench Dip
  3. Feet Elevated Bench Dip

1. Bench Dip

Incorporating exercises that isolate muscles and keep them in a constant state of activation are the more effective. This activation is why Bench Dips are the best tricep exercises for mass muscle growth.  

This exercise targets the entire tricep muscle group, making it practical to include in a regular workout routine. To perform a Bench Dip exercise, the hands should remain at shoulder-width, with the fingers facing forward towards the feet while gripping the edge of the bench. The legs can be straight out in front or slightly bent knees for a less intense exercise. 

Next, inhale and bend at the elbow while slowly lowering the upper body. Ensure the upper body remains in line and does not tilt forward or backward. Any misalignment can cause balance issues and excessive strain on the wrists and shoulders. 

Once the arms reach a 90-degree angle, pause, exhale, and push up, forcing the upper body back to the starting position. 

It is critical to avoid common mistakes, such as misalignment of the hands or tilting the upper torso. These circumstances can take the activation off the triceps and redirect it more to the shoulders, deltoids, and chest muscles, making it a less effective tricep exercise.  

For best results, perform 3 to 5 sets of Bench Dips with high repetitions at least 2 times a week to help build muscle mass. 

2. Weighted Bench Dip 

The Weighted Bench Dip provides alternative intensity for anyone who needs more resistance than bodyweight in tricep exercises for mass gain. When increasing the weight, the entire tricep muscle group works harder at performing the movement correctly. 

To successfully perform a Weighted Bench Dip, bend the legs at a 90-degree angle to allow a weight plate to sit on your lap during the movement execution. Ensure that your hands and arms have the proper alignment, then inhale as you slowly bend at the elbows and lower the upper body down. Be careful to keep your hips level and stable to avoid the weight slipping or falling from your lap. 

Once the arms reach a 90-degree angle, pause, then exhale as you slowly raise to the starting position. Be mindful not to extend any higher than a 90-degree angle in your legs, so the weight does not fall. 

Common mistakes with this variation can include performing the movement too quickly or falling out of alignment. Both of these situations can cause accidents and harm to your wrists, shoulders, or if the weight drops. 

This movement is popular with serious bodybuilders or anyone who wants to build tricep muscle mass and strength. The Weighted Bench Dip is not for beginners, but you can increment slowly to ensure that you maintain proper form during the execution. 

It is a terrific exercise to supplement a workout routine 2 or 3 times a week, with at least 3 sets of 8 or 10 repetitions. 

3. Feet Elevated Bench Dip

For the best triceps routine, the Feet Elevated Bench Dip can provide the look and strength desired. When elevating the feet, the angle of the bodyweight intensifies, making a Bench Dip harder to perform. Blast the entire tricep muscle group by raising the feet for this exercise. 

A Feet Elevated Bench Dip can use a second bench, a step box, a chair, or any other stable structure to rest the feet on while performing the movement. This second item can keep the legs at a level even with the anchor bench, but elevating the feet higher for a more intense exercise will provide additional resistance. 

Avoid common mistakes like misalignment during this exercise, as the elevation can create instability if the arms or upper body are not in line during the movement. 

Elevating the feet will provide more difficulty for gym-goers who are not getting enough burn with a standard Bench Dip. Another alternative would be adding weight to your lap while performing the Feel Elevated Bench Dip. 

Try to include this move at least 2 times a week in 3 or 4 sets of 8 to 10 repetitions. 

5. Triceps Machine Dip

An everyday tricep routine for mass may include the Triceps Machine Dip. This exercise equipment is found in many gyms and is quite famous for gym-goers of all fitness levels. Using a Triceps Machine Dip ensures that the tricep muscles are effectively isolated to achieve higher muscle growth. 

Although this equipment targets the triceps muscle group, it will also help build strong shoulders, aiding stability. The Triceps Machine Dip works much like the Russian Dip Bars but provides added support to minimize the resistance during the movement. The weight resistance is adjustable to the needs of the user. 

Depending on the model, some Tricep Machine Dip stations will allow a user to stand on the pad, while others are for kneeling. Assume the proper mounting position with hands straight at your sides and in line with the shoulders. Use proper breathing techniques as you dip and ascend back to the starting position, focusing on the triceps rather than the chest muscles. 

One common mistake when using the Triceps Machine Dip is having the elbows flare out to the sides rather than maintaining proper form. This position will put stress on the wrists and can cause injury. The exercise can vary in resistance, depending on which supporting weight you choose for the movement. 

The Triceps Machine Dip can be a regular piece of equipment for an effective workout routine for anyone who needs added support for this movement. Incorporating this exercise 2 to 4 times per week will help build strength to work up to tricep muscle growth. 

In addition, because you can adjust it as necessary, it is ideal for men, women, and children who want to complete the dip movement but cannot support their total body weight. 

Many bodybuilders, swimmers, and individuals performing calisthenics will find stronger triceps helpful during these physical activities. Aim for at least 3 sets of 8 to 10 repetitions 2 or 3 times a week and work towards using less resistance as you build up tricep strength. 

Triceps Machine Dip Types for Triceps Muscle Growth

As one of the best tricep-building exercises, the Triceps Machine Dip is customizable for any fitness level. Some machines will allow both standing and kneeling positions for the ultimate variation. This equipment will support and assist individuals of almost all weights and sizes in helping build the triceps and work towards unassisted dips. 

1. Dip Machine 

For the best triceps workouts for beginners or anyone who requires assistance, the Dip Machine is an effective tool. This exercise equipment ensures that the user can isolate the triceps muscle group effectively by providing aid to maintain proper form and movement. 

Depending on the model of the Dip Machine, the user can stand or kneel on the level pad. Next, place hands on the dip bars so the arms are straight and aligned with the upper body and shoulders. 

Next, keep the elbows tucked in to your sides as you bend at the elbows and slowly lower down until the arms reach a 90-degree angle. Then, push the body back up to the starting position in a slow and controlled movement, focusing on engaging the triceps. 

One common mistake that can happen is the user will look down while performing this exercise. Avoid looking down or up too much as this can alter the angle of the upper body, creating misalignment. Instead, try to keep the chest facing front and center as your gaze looks straight ahead. 

The Dip Machine is extremely popular since it can provide customizable resistance for any fitness level. Beginners or those recovering from an injury will benefit from using the Dip Machine 2 to 4 times per week with at least 3 sets of moderate repetitions, including 8 or 10 movements. Once the repetitions become easy, you can adjust the resistance to help build strength. 

6. Board Press

If building tricep mass is the goal, the Board Press should regularly be part of the exercise routine. The incorporation of adding boards to the bench press shortens the range of motion, making the triceps work harder than ever. 

Instead of bringing the barbell to the chest, it remains 5 to 6 inches above the chest, keeping the triceps and shoulders in constant activation. The Board Press also allows the athlete to use heavier weight since it uses a shorter range of motion. This excessive weight aids in building tricep mass effectively. 

To perform a Board Press, a spotter will stack wood boards and hold them on your chest to prevent the barbell from coming all the way down to the sternum while you lie on a bench. Next, use a close-grip form on the barbell with hands shoulder-width apart and bring the weight down straight at mid-chest height to the boards. Then, once the bar touches the boards, push it up to the starting position to finish the repetition. 

Common mistakes when performing the Board Press include allowing the shoulder blades to lie flat on the bench, which will activate more chest muscles than triceps during this movement. 

There are several variations to the Board Press, each with its benefits for building tricep muscle mass. They include using a rack or lying directly on the floor while performing this shorter range of motion for isolating the triceps. 

For anyone wanting to incorporate the Board Press movement into their tricep exercise routine, it can fit in with an arm or chest day or with a push/pull routine, between 2 to 4 days per week. 

This move is an advanced exercise routine, making it ideal for serious bodybuilders, gym-goers, or anyone looking for more challenging tricep movements. It is not an exercise that should be in a child’s exercise regime. Enhanced tricep exercises will benefit other physical activities, such as swimming, calisthenics, bodybuilding, or runners who want an excellent arm and shoulder toning.  

The Board Press is a challenging movement that many will find compelling enough with 3 sets of low repetitions. Because the weight can be heavier than a standard Bench Press, the reps should be lower, between 6 to 8 reps in total, but with enough weight to tax the triceps during the movement. 

Board Press Variations for Triceps Muscles

As the best exercise to increase tricep size, the Board Press has a few variations to increase the intensity. The alternatives use pins to vary the height or lie on the floor to minimize movement. Each variation will apply different activation intensity, giving the user a simple way to gain muscle mass. 

The Pin Press is the most popular choice for many serious bodybuilders since they can complete it without a spotter. For building strength, using the standard Board Press is an effective exercise to include in a routine. The Floor Press restricts excessive movement, making it ideal for building mass muscle tissue. 

The variations of a Board Press include. 

  1. Board Press
  2. Pin Press
  3. Floor Press

1. Board Press

When searching for lower tricep exercises bodybuilding routine, you should include the Board Press. The restrictive movements ensure that the chest muscles do not interfere with activating the triceps. As a result, all 3 tricep muscles get complete attention when incorporating this exercise. 

This exercise uses the same equipment as a standard Bench Press, with the addition of a board that is 5 to 6-inches thick or a foam block to restrict motion. Lie on the bench and place the hands as you would for an average Close-Grip Bench Press. 

Have a spotter place the board or foam block on your upper chest to keep the bar from lowering too far. Once the bar hits the board or block, push it back up to the starting position. This shorter range keeps the triceps engaged the entire time. 

Common mistakes include not squeezing the shoulder blades together during the movement or pausing before pushing the bar back to the starting position. Because the range of motion is shorter, many bodybuilders and fitness enthusiasts use the Board Press to increase the weight, which will help the twitch muscles develop explosive movements. 

Typically, the Board Press will use more weight than a standard Bench Press while following low repetitions. If the movement becomes more manageable and the repetitions extend beyond 10 or 12 in each set, add more weight and drop to fewer reps. Gym-goers can benefit from including this exercise at least 2 times a week with 3 sets or more. 

2. Pin Press

When searching for a tricep workout for size, the Pin Press is a terrific option. Using pins at various heights helps restrict movement, ensuring that the entire tricep muscle group remains active throughout the exercise. 

Place a bench under a rack with adjustable pins for racking and unracking the barbell to perform the Pin Press. Some athletes will use a power rack, depending on the height that is needed. The higher the pins are, the more intense this movement will be for the triceps. 

Unrack the barbell and inhale as you slowly lower the bar to the pins. Once you reach the pins, exhale and press the barbell back up to the starting position to complete the repetition. While some athletes will let the bar rest on the pins, others only allow it to touch before pushing it back to the top lockout position. 

Common mistakes include letting the bar drop too quickly and hitting the pins rather than going through the movement slowly for optimal tension in the triceps. 

The Pin Press is a popular exercise for anyone looking to build more explosive movements, such as CrossFit athletes, boxers, or swimmers. It should use more weight than a natural Bench Press, so the triceps are overloaded with weight to help build more mass. This exercise can benefit any routine anywhere from 2 to 4 days per week with 3 or 4 sets of 8 to 10 repetitions for optimal results.

3. Floor Press 

Another alternative for mass building tricep exercises is the Floor Press. However, this variation also limits the range of motion, emphasizing the tricep muscles by not engaging and transferring weight to the chest muscles. 

First, lie on the floor under the rack and use a close-grip hand position for optimum tricep engagement. Next, unrack the weights and slowly bring them down towards the chest. Once the elbows touch the ground, pause and push the bar back up to the lockout position. 

One common mistake for the Floor Press is over-protracting the shoulder blades when returning to the starting position. Remember to keep them pinched together during the entire movement. 

This exercise is for anyone who does not have access to a spotter or power rack and wants to hit the triceps hard. You can incorporate it anywhere from 2 to 4 times per week with more weight than a standard Bench Press, which aids in building muscle mass quicker. Be sure to work through at least 3 sets of 8 to 10 repetitions for the best benefit. 

7. Dumbbell Overhead Triceps Extension

Understanding all the triceps workout names can be challenging when you are new to bodybuilding or an exercise routine. Thankfully, even the most complex sounding exercises have simple movements to make building the triceps easy to do with a full range of motion. 

Dumbbell Overhead Tricep Extension
Dumbbell Overhead Triceps Extension

The Dumbbell Overhead Triceps Extension will blast the triceps while toning the arms and shoulders and strengthing the core. All 3 tricep muscles come together to perform this simple movement, making it highly effective to incorporate into an exercise routine. 

To perform the Dumbbell Overhead Triceps Extension, use a dumbbell in both hands and hold it above the head with the arms extended fully. Next, inhale as you slowly lower the dumbbell behind the head, careful not to allow the elbows to flare out. 

Once the arms reach a 90-degree angle and the forearms are parallel to the floor, push the weight back up to the starting position. Finding the correct weight is critical for this exercise because you do not want to choose too heavy and risk dropping it while over your head. 

Some variations of the Dumbbell Overhead Tricep Extension include completing the movement while sitting, standing, one arm at a time, or using a barbell. This exercise can be beneficial to build strong triceps by adding it to a workout routine 2 to 4 times per week. 

While it is a simple exercise, it can be quite challenging, making it not the best choice for children to perform. However, beginners can do this exercise as long as the weight is light enough to be supported correctly. 

Strong triceps that can move through a full range of motion is beneficial for many individuals, including swimmers, boxers, bodybuilders, and anyone performing calisthenics. Ideally, this exercise should include enough weight to keep the repetitions low, between 8 and 10, and only have 3 or 4 sets in total. However, if it becomes too easy, increasing the weight will help build strength and muscle mass. 

Dumbbell Overhead Triceps Extension Variations for Triceps Strength

There are several variations of the Dumbbell Overhead Triceps Extension when searching for the best tricep workout for size. Body position will affect how much core strength is necessary to perform this movement while switching from dumbbells to a barbell will change the intensity of the exercise. 

The Seated Triceps Press is popular for many gym-goers since it helps take added stress off the core. For building intense strength, the Standing Dumbbell Triceps Extension is exceptionally effective. For anyone looking to develop tricep muscle mass, the Single-Arm Dumbbell Triceps Extension ensures that the focus is on one arm at a time for the best results. 

Some popular tricep extension variations include.

  1. Seated Triceps Press
  2. Standing Dumbbell Triceps Extension
  3. Single-Arm Dumbbell Triceps Extension 
  4. Barbell Overhead Triceps Extension

1. Seated Triceps Press

If you must do tricep exercises and are avoiding other intense movements, the Seated Triceps Press is an effective exercise that uses a simple dumbbell without any complicated equipment. Because this exercise uses a complete range of motion, all 3 tricep muscle parts engage and work together. 

To perform a Seated Triceps Press, first, sit on a bench or chair with feet securely on the floor away from the wall, so there is enough space behind you. Next, bring the weight above and behind the head in both hands with a secure grip.

Then, inhale as you lower the dumbbell slowly behind your head, making sure the elbows remain in line with the shoulders and do not flare out. Once the arms reach a 90-degree angle and the forearms are parallel with the floor, exhale and push the weight back up to the starting position for one complete repetition. 

Some common mistakes with this movement include looking down or bending the head forward. Be sure to keep your head up and look ahead to avoid any stress in the neck during the exercise. 

This exercise variation is quite popular since it is in a seated position, and there is no need to worry about stabilizing the core as much during the movement. It helps to keep the focus on the triceps the entire time. 

Performing the Seated Triceps Press is safe to include in a routine 2 to 4 times per week with 3 to 4 sets of lower repetitions of 6 or 8 in total. Higher repetitions with lighter weight will help tone the arms, while heavier weight and lower repetitions will help build muscle mass. 

2. Standing Dumbbell Triceps Extension

For another variation of tricep building exercises, the Standing Dumbbell Triceps Extension is popular. This alternative is quite similar to the seated version but requires more core stability because of the standing position. 

First, to perform the Standing Dumbbell Triceps Extension, stand with feet shoulder-width apart and the hips square and in line with the ankles. Then, while holding the weight, stretch the arms overhead and ensure they are in line with the shoulders and hips. 

Then, inhale while slowly lowering the dumbbell, careful not to lean forward or backward out of alignment. Once the dumbbell is behind the head and the arms reach a 90-degree angle, pause, exhale and push the weight back up to the starting position. 

A couple of common mistakes with the Standing Dumbbell Triceps Extension exercise is allowing the elbows to flare out and letting the body fall out of alignment when moving through the workout. 

This variation is popular with many athletes since it requires only a dumbbell and practically no gym space for an effective tricep workout. In addition, because dumbbells come in all weights, it is ideal for beginners and pro athletes alike. 

The weight should be light enough to fully support the arm movements for several sets of 6 to 8 reps in 3 or 4 sets. Including this movement at least 2 times a week is a terrific addition to any routine. 

3. Single-Arm Dumbbell Triceps Extension

The Single-Arm Dumbbell Triceps Extension is one of the best tricep hypertrophy exercises that use little equipment and space. This way, only one arm is engaged at a time, helping to focus solely on those muscles during execution. 

To perform this exercise, rather than grasping the dumbbell with both hands to lower behind the head, you use only one hand at a time. This alternative allows more space behind the head for weight since only one arm moves and does not require double the weight. 

One common mistake for the Single-Arm Dumbbell Triceps Extension is lowering the dumbbell too far and overextending the elbow. Posture can also be challenging when only one arm moves with weight, making it harder to remain in alignment. 

The Single-Arm Dumbbell Triceps Extension is popular with athletes who want to ensure that one arm is not weaker than the other. It can also allow a better range of motion since only one arm is using weight. 

The weight should be heavy enough to activate the tricep muscles but not too heavy that you cannot move through the entire range of motion. Keep the repetitions lower around 6 to 8 in each set, for a total of 3 or 4 sets for this exercise. Including it in your workout routine, 2 to 4 times per week will effectively target the triceps and build strength and mass easily. 

4. Barbell Overhead Triceps Extension

The Barbell Overhead Triceps Extension joins the best tricep exercises that help create strong triceps and add bulk to the arms. This overhead movement ensures that all 3 tricep muscles work together to complete the action effectively. 

To perform a Barbell Overhead Triceps Extension, stand with feet at shoulder-width and hold a barbell with the desired weight overhead. The arms should be straight and in line with the shoulders and hips. 

Inhale as you slowly bend the elbows and allow the barbell to lower behind the head. Pause when it reaches the desired distance, exhale as you use the triceps to push the barbell back overhead and straighten the arms. 

The further the bar goes down, the harder the tricep group works when returning it to the starting position. While some athletes will stop at a 90-degree angle, others will continue to let the barbell go further to challenge the triceps with more movement. 

One common mistake for the Barbell Overhead Triceps Extension is curling the wrists as you bring the arms from behind the head to the starting position. Remember to keep the wrists straight and in line with the elbows to avoid any unnecessary strain.  

The Barbell Overhead Triceps Extension is popular with many bodybuilders and athletes since it can use a large amount of weight that falls on either side of the bar rather than right behind the head. This alternative can be a safer choice for anyone requiring a considerable weight than using an oversized dumbbell behind the head.

Triceps can be added to a workout routine anywhere between 2 to 4 times per week, as long as there are ample resting periods since they are active in other workout exercises. Aim for around 3 or 4 sets with 8 to 10 repetitions each time and ensure that you use proper form. 

8. Cable Overhead Extension with Rope

For good tricep exercises, using the cable machine is a terrific tool that provides exceptional variations. For example, this exercise uses a rope attachment for the cable machine to pull weight over the head as part of outstanding resistance training. 

Although it primarily activates the tricep muscle group, it is also an excellent movement for training the shoulders, upper and lower back, and core muscles. These muscles are necessary to hold the body position stable during the exercise. 

When performing a Cable Overhead Extension with a Rope attachment, the standing position can vary according to your preference. For example, some athletes will use a shoulder-width stance and place one foot ahead of the body while the other remains behind. This position is the ideal form when leaning forward slightly during execution. 

Another standing position that works well for the Cable Overhead Extension is having the feet shoulder-width apart and having one foot turned out slightly to the side, rotating the hips marginally for optimal stability.  

Grasp the rope securely in both hands and straighten the arms above the head with the knuckles facing the ceiling. Keep the elbows tucked in as you inhale, and slowly allow the cable to extend back over your head. Pause when the triceps are fully extended, then exhale while using these muscles to pull the rope back to the starting position. 

A common mistake with the Cable Overhead Extension with Rope is using too heavy resistance. This way, the user may have difficulty using slow and controlled movements, making the rope fall back too quickly or not extending fully over the head for a complete repetition.   

The cable machine provides several variations for gym-goers who want to keep their exercise routine dynamic to avoid stagnant muscle memory. Positioning the cable high or low or using one arm at a time will provide exceptional variety for any fitness level. 

Because cables are a terrific resistance method, incorporating this exercise is beneficial for athletes 2 or 3 times per week. In addition, it is effective for building strength and mass quickly for men and women, from beginners to seasoned bodybuilders. 

Strong triceps that can pull and push with force is helpful for athletes who enjoy swimming, boxing, CrossFit, and other fitness activities that use the arms and shoulders frequently. 

A typical Cable Overhead Extension routine should consist of 3 or 4 sets with 8 to 10 repetitions. Depending on the fitness level, this weight can vary significantly from person to person. 

Cable Overhead Extension with Rope Variations for Triceps Pump

For an effective back and triceps workout bodybuilding exercise, using the cable machine is a terrific option. The cable can switch from low or high positions, while athletes can use one or both arms for optimal control and activation. 

Naturally, using 1 arm over 2 will provide a more challenging workout since athletes will be focusing on one tricep group at a time. This way, both arms will get the same training rather than one over-compensating for the other. 

The most popular variation tends to be the 2-handed version with the cable extension overhead from a high position. This method is typically the easiest way to incorporate a tricep extension from a cable machine into a workout routine. 

When focusing on building strength or mass, choosing the Single-Arm Low Cable Triceps Extension can provide the most challenging exercise for the triceps. 

Some popular variations of the Cable Overhead Extension exercise include the following. 

  1. Low Cable Overhead Triceps Extension
  2. High Cable Overhead Triceps Extension 
  3. Single-Arm Low Cable Triceps Extension
  4. Bodyweight Triceps Press 

1. Low Cable Overhead Triceps Extension

When choosing exercises for bigger triceps, the Low Cable Overhead Triceps Extension can provide an exceptional range of motion and resistance. Because the cable anchors at the bottom pulley, it gives longer resistance through movements in the triceps. 

To perform the Low Cable Overhead Triceps Extension, anchor the rope attachment to the bottom pulley of the cable machine. Hold the rope with both hands while pulling it overhead in front of your body with straight arms. Position the feet shoulder-width apart, leaning slightly forward, and ensure the elbows are tucked close to the body and not flaring to the sides. 

Next, inhale and slowly allow the rope to move over and behind the head in a controlled motion, ensuring that the arms stay in the exact alignment and are stable. When the hands reach behind the head, and the triceps are at full extension, pause, then exhale to push the rope back to the starting position. 

One common mistake with the Low Cable Overhead Triceps Extension is leaning too far ahead during the movement. Having the upper body at a slight bend is ideal, but it should not be severely leaning. By doing this, there can be excessive pressure on the lower back, which can cause injury. 

This exercise is popular with many bodybuilders and beginner athletes since it helps to isolate the triceps without using bulky dumbbells or barbells. For an effective triceps workout, include this cable extension 2 to 3 times weekly with moderate repetitions. With 8 to 10 repetitions, sets of 3 or 4 will provide a fantastic triceps workout for any athlete. 

2. High Cable Overhead Triceps Extension

When athletes need a triceps growth workout, exercises like the High Overhead Triceps Extension are perfect. Because the cable anchor is at a higher position, the range of motion is shorter, helping to activate the smaller twitch muscles, causing higher hypertrophy growth. 

To perform the High Cable Overhead Triceps Extension, stand with feet staggered at shoulder-width with one in front of the other. Because the anchor pulley is high, the upper body will fold forward into a deep position but ensure that the back remains straight. 

Next, grasp the rope with both hands, extend straight arms overhead, and point towards the front foot. Inhale while slowly allowing the rope to fall behind the head and up and back towards the cable pulley. Pause, exhale as you pull the rope attachment back to the starting position overhead, and straighten the arms. 

A common mistake with the High Cable Overhead Triceps Extension is allowing the back to round rather than holding it straight. This posture can create strain in the lower back and make the exercise less effective for the triceps. 

Using the cable machine is terrific for athletes of all fitness levels because it is easy to modify and adjust as necessary. Although many individuals do not have a cable machine at home to use, it can be a safer alternative than using heavy weights for tricep extension exercises. 

Performing this routine 2 to 3 times per week in sets of 3 or 4 with moderate repetitions of 8 to 10 at a time will help gain ample strength and muscle mass. 

3. Single-Arm Low Cable Triceps Extension

With any triceps program, ensuring that both arms receive the same activation and weight is beneficial. The Single-Arm Low Cable Triceps Extension is an excellent way to give both arms the same weighted workout for a more balanced exercise regime. This way, the athlete focuses entirely on the tricep muscle group 1 arm at a time, making it more effective. 

Similar to the Low Cable Overhead Triceps Extension, the stance will face away from the cable machine with the pulley anchor at the bottom. Use 2 hands to grasp the rope attachment and extend the arms overhead to get into the starting position. Once you are ready to begin, let go of 1 hand and let it drop to your waist or rest on the forward-leaning leg. 

Next, inhale as you let the remaining arm fall back behind the head in a slow and controlled motion. Once the tricep is at full extension, pause, exhale and pull the rope back up to the starting position. 

Because the weight and exertion are only on 1 side of the body at a time, 1 common mistake is allowing the body to fall out of alignment, creating injury. Ensure that the hips are square and the upper body does not lean to the left or right while moving through the exercise. 

The Single-Arm Low Cable Triceps Extension is a preferred exercise routine for any athlete to build exceptional strength and mass. Working 1 arm at a time can be necessary to pinpoint any issues or over-compensation. 

For best results, use moderate repetitions of 8 to 10 in sets of 3 or 4 exercises at least 2 times a week or more. Remember that using single-arm exercises will require half the weight as the same exercise with both hands. If you cannot perform the movement with proper form, the weight should be lighter. 

4. Bodyweight Triceps Press

Good tricep workouts include a short range of motion exercises, like the Bodyweight Triceps Press. This movement is perfect for anyone who does not have weights or complex gym equipment and wants to work all 3 tricep parts. 

To perform the Bodyweight Triceps Press, get down on the floor in a plank position with the elbows and forearms resting on the floor pointing ahead. The elbows should be stacked under the shoulders to form a 90-degree angle. 

Next, exhale and press the palms flat on the floor to engage the tricep muscles and fully force the body up while straightening the arms. Once the arms extend completely, pause, inhale, and lower the body slowly by bending at the elbows until they reach the floor to finish 1 repetition. 

One common mistake in this exercise is not having the forearms in the correct position. For example, the elbows should be directly under the shoulders, or the effects on the triceps are not as challenging, and it could put unnecessary strain on the wrists. 

Another mistake is not engaging the core muscles and allowing the belly to drop, causing lower back strain when performing this exercise. 

The Bodyweight Triceps Press is a simple isolation movement for individuals of any fitness level. It can be included in a workout routine 2 or 3 times a week with moderate repetitions of 8 to 12 reps in sets of 3 or 4 to give your triceps a great burn. 

9. Single-Arm Cable Kick-Back

The Single-Arm Cable Kick-Back is an essential part of any tricep day workout routine. Kick-backs provide the added activation triceps need to tone the arms and build strength by isolating this muscle group. 

Incorporating kick-back exercises target all tricep muscles, including emphasizing the long-head tricep during the entire movement. This exercise also helps strengthen the upper body and core as the body remains still while working through the motions. 

To perform the Single-Arm Cable Kick-Back, stand facing the cable machine using the lower pulley and use a D-Handle or ball connection. Bend at the waist and keep the elbow at your side. Your feet should be shoulder-width apart, and the upper body parallel or close to parallel to the floor. You can use the free arm for stability against the machine or the wall. 

Next, keep the arm steady as you pull the cable back and straighten it out behind you. Once the tricep is in full extension, slowly and with a controlled motion, allow the arm to bend at the elbow and bring it back down to the starting position to complete the repetition. 

Common mistakes for the Single-Arm Cable Kick-Back include not keeping the upper body straight and using a weight that is too heavy to perform the movement entirely. Remember to keep a straight back and only add weight once the repetitions become easy to complete with proper form. 

Single-Arm Kick-Backs can be with a cable machine or exercise bands. Each method has its benefits, so finding which style is right for you is critical. This exercise works best when using higher repetitions or performing the movement until muscle failure. 

Cable exercises like this one help provide exceptional resistance that many bodybuilders and beginner athletes want for building muscle strength and mass. However, because this movement can be pretty intense, it is not a recommended tricep exercise for children. 

Building up the fast-twitch muscle fibers of the triceps help provide explosive muscle strength and endurance for bodybuilders, swimmers, boxers, and athletes who need powerful movements. 

For the best results, use Single-Arm Cable Kick-Backs for 3 or 4 sets with high repetitions of 10 or 12 at least 2 times a week. Adding a final set and performing the movement until muscle failure will get the tricep hypertrophy you want.  

Single-Arm Cable Kick-Back Variations for Triceps Pump

Having a comprehensive tricep muscle workout is essential for anyone looking for arm strength. The variations of the Single-Arm Cable Kick-Back exercise include using the cable machine or an exercise band. 

These pieces of equipment will provide resistance training, but the cable pulley system can stack a large amount of weight to the movement that exercise bands cannot do. 

While both variations are helpful, the band movement is popular with beginners or recovering from a muscle injury. However, if building strength and muscle mass is the primary goal, the cable pulley machine is the best choice. 

When performing Single-Arm Kick-Backs, you can incorporate 1 or both of these into your routine.

  1. Single-Arm Cable Kick-Back
  2. Single-Arm Band Kick-Back 

1. Single-Arm Cable Kick-Back

Using the right gym equipment for building triceps is critical to making the most of time at the gym. A Single-Arm Cable Kick-Back effectively uses this movement to ensure all 3 tricep muscles activate and get proper resistance training. 

The Single-Arm Cable Kick-Back is the standard variation of this exercise, making it popular in many gyms for anyone looking for an intense tricep workout. As mentioned above, it involves having the cable anchor at the bottom of the pulley system with a D-Handle or ball to grip for the movement. 

Keep the upper body in proper alignment while pulling on the cable attachment and forcing the arm straight back behind you. Some mistakes can include using too much weight for 1 arm to perform the movement correctly or not having the upper body in the correct position. 

This exercise is popular in gyms since the cable equipment is not a typical workout item in an average home, so many gym-goers will use it when working out. In addition, cables provide optimal resistance training that is beneficial for the triceps and building twitch muscle fibers for explosive movements. 

You can successfully include Single-Arm Cable Kick-Backs into a tricep workout routine 2 to 3 times a week and 3 or 4 sets with high reps of 10 to 12 in each set for best results. 

2. Single-Arm Band Kick-Back

Another popular exercise for the best tricep moves is the Single-Arm Band Kick-Back. Using exercise bands gives the entire arm resistance training without creating too much stress or pressure on the wrist or elbow. This variation makes it ideal for beginners or someone recovering from a previous injury. 

To perform the Single-Arm Band Kick-Back, the band will loop around a stable anchor, such as a weight rack, while holding onto the other end. The body will lean forward as it does with the cable variation, and the arm straightens while ensuring the elbow remains stable at the side of the body. 

A common mistake in this exercise is allowing the band to shrink back into the starting position too quickly. Instead, the movement should be slow and controlled to provide extensive resistance during the exercise. 

Naturally, large thick exercise bands will provide more resistance training than smaller bands, making it easy to modify the tension. For the most benefit, complete the Single-Arm Band Kick-Back in sets of 3 or 4 and high repetitions of 10 or 12 anywhere from 2 to 4 times a week.  

10. Cable Push-Down

For an effective workout on the triceps, use a Cable Push-Down exercise in your routine. Cable exercises help provide practical resistance training that ensures the triceps get continuous activation when performing exercises. In addition, the pushing motion hits all 3 parts of the tricep, making it an extremely efficient exercise movement for building arm strength.

Cable Pushdown
Cable Push-Down

To perform a Cable Push-Down movement, face a cable machine and attach a rope or horizontal cable bar to the upper pulley anchor. Choose the desired weight and adjust the height to align with your mid to upper chest area. 

Next, stand with feet shoulder-width apart and grasp the attachment securely with both hands. Bring the arms down to your sides with your elbows tucked in and secure beside the upper body. Engage the core muscles and inhale. 

Then, exhale as you push the attachment towards the floor using only the forearms and keeping the elbows stable. Straighten the arms for a full tricep extension and pause. Inhale as you allow the cable to return to the starting position slowly and with a controlled motion to complete 1 repetition. 

One common mistake is allowing the elbow to flare out to the sides or move from its original position. Moving the elbows will not create effective resistance for the triceps and can cause joint paint for misalignment. 

Some popular variations to the Cable Push-Down exercise include using a V-bar, straight bar, or rope extension. Each alternative will have varying tension, depending on the hand placement with each attachment for the movement.  

The Cable Push-Down exercise can be part of a regular tricep workout routine, working these muscles 2 to 3 times a week. Because cables have easy weight adjustments, men, women, and children can perform this exercise efficiently with the proper weight. 

Strong tricep muscles and healthy shoulders from regular exercise are beneficial for bodybuilders who regularly perform standard pull and push weight movements. Swimmers and boxers who continuously use their arms for physical activity benefit from fast-twitch tricep muscles from cable training. 

Incorporating Cable Push-Downs can vary in weight, depending on the fitness level of the athlete. Trying for higher reps with several sets will give the triceps the endurance training that is helpful for other physical activities. 

Cable Push-Down Variations for Triceps Pump

The Cable Push-Down variations can deliver exceptional muscle pumps for athletes looking for the best tricep workout for size and definition. In addition, the cable machine is a terrific piece of equipment since you can adjust it with different heights, weights, and attachments for varying hand placements. 

Typically, the rope is 1 of the more popular attachments to use when performing push-downs because of its ease of use. The hand placement is natural, and it provides slight movement for the wrists to avoid any joint strain during the exercise. 

When aiming to build strength and mass, many athletes will opt for the V-bar or straight bar, which ensures optimal resistance and keeps the wrists straight during the movement. 

Some common variations for the cable push-down exercise include the following. 

  1. Cable V-Bar Push-Down
  2. Cable Straight-Bar Push-Down 
  3. Cable Rope Push-Down 

1. Cable V-Bar Push-Down

As one of the best tricep growth exercises, the Cable V-Bar Push-Down delivers a terrific burn while isolating these muscles. The benefit of pushing down is that it engages all parts of the triceps for an effective workout. 

To perform this exercise, stand at the cable machine with feet at shoulder-width. Use the V-bar attachment on the upper cable pulley anchor. Keep the upper body straight and grasp the attachment securely with both hands at upper chest level. Inhale, bring your elbows to your sides and ensure they remain there during the entire movement. 

Next, exhale as you push the V-bar towards the floor and fully extend the triceps forcing the arms straight. Pause at the end, and inhale as you slowly bring the hands back up to the starting position. 

A common mistake with this exercise is leaning forward or backward during the execution. Instead, keep the back straight and upright, which will help keep the elbows in place during the movement. 

The V-bar is a terrific way to build tricep muscle mass and strength by using heavy weights and shorter repetitions. Incorporating this exercise 3 times a week with 3 or 4 sets of 6 to 8 reps will help gain tricep muscle mass. 

Conversely, you can use higher repetitions of 10 to 12 with lighter weight for more lean and sculpted arms. 

2. Cable Straight-Bar Push-Down

For some individuals, the best exercise for huge triceps will include the Cable Straight-Bar Push-Down in their routine. Naturally, the straight bar allows for better stability when pushing down, enabling the athlete to use considerable weight for maximum effort. 

To perform the Cable Straight-Bar Push-Down, attach the straight-bar to the upper cable pulley anchor. Ensure the feet are shoulder-width apart and grasp the bar with the hand placement in a close grip. This way, you will target the triceps effectively rather than the deltoids or pectorals. 

Try to avoid rotating the wrists when going through this exercise with a straight bar. Excessive rotation with heavier weights can create strain and cause injury. 

This exercise is popular for bodybuilders who want huge tricep muscles and maximum efficiency. When choosing heavier weights, keep the repetitions lower, between 6 and 8, for only 3 or 4 sets in total 2 or 3 times a week. 

3. Cable Rope Push-Down

The best tricep exercises include push-down movements, like the Cable Rope Push-Down. Because the rope attachment has more flexibility than the V-bar or straight-bar, the user can adjust the wrists and hands as necessary, making it ideal for anyone who has wrist problems or wants to avoid excessive strain. 

To perform the Cable Rope Push-Down, use the rope attachment on the upper cable pulley anchor and get into the standard push-down positioning. Many will find it easier to flare the arms out slightly from the center when pressing down to be in line with the shoulders. This variation can help build wrist strength also. 

Because there is more leeway with the rope, 1 common mistake is having the elbows flare out if you are not careful. Ensure the upper arms remain stable during the entire exercise to avoid injury or unnecessary strain on the joints. 

The Cable Rope Push-Down is relatively easier to perform than the V-bar or straight-bar for many gym-goers, making it a better choice for beginners. Varying the weight will also provide flexibility for someone aiming to build tricep strength and endurance. 

This movement is ideal for completing in sets of 3 or 4 with 8 to 10 repetitions at a time 2 or 3 times a week. Once the repetitions become easier and higher, the weight can increase. 

11. Close-Grip Push-Up

Close-Grip Push-Ups are terrific to add to workouts for your triceps. While many athletes use push-ups for chest power, having the hand placement closer activates the triceps for additional benefit. Increase strength in your triceps, deltoids, and pectoral muscles by shifting your hands closer together.

Close Grip Push Ups
Close-Grip Push-Up

To perform a Close-Grip Push-Up, the hands should be closer than shoulder-width apart. Get on the floor in a stable plank position with the hands only a few inches apart. To continuously engage the triceps, do not lock out the elbows, and instead keep a slight bend at all times during the exercise. 

Ensure that your core muscles are stable and engaged, and slowly lower yourself towards the floor in a controlled motion. Do not rest on the floor, but rather once you reach as far as you can, pause, then push your body back up to the starting position without locking the elbows. 

One common mistake with Close-Grip Push-Ups is having the elbows flare out when lowering the body. Be sure to keep them straight by your side for maximum tricep engagement. This exercise can be modified using different hand placements and utilizing the forearms. 

Anyone can do Close-Grip Push-Ups, including men, women, and children. The advantage of push-ups is how you can alter them for difficulty level by dropping to the knees or using a full plank position. Including this exercise in your workout routine up to 4 days a week will provide tremendous muscle strength. 

Depending on the variation you choose, incorporating Close-Grip Push-Ups is beneficial for anyone who wants to build strong shoulders, arms, chest, and upper back. Swimmers, bodybuilders, CrossFit enthusiasts, and gym-goers who want to develop upper body strength should include this exercise regularly. 

This bodyweight exercise can become easier as the triceps become stronger, making alternative hand adjustments necessary to continue challenging the muscles. Start training with low repetitions to ensure proper form and slowly build up to high reps as you become stronger. 

Close-Grip Push-Up Variations for Triceps Pump

Exceptional tricep muscle group exercises use a short range of motion to target these muscles and keep them activated at all times. Close-Grip Push-Ups can vary slightly depending on the hand placement and if you are in a full upright plank position or down on the knees for a more effortless movement. 

The Diamond Push-Up is 1 of the most popular close-grip variations that many athletes use. The form is easy to hold and targets the triceps effectively. 

The Tiger Bend Push-Ups are ideal for a close-grip push-up that will blast the triceps for exceptional strength and muscle mass growth. 

Although there are many more variations that athletes use in the gym and at home, the 2 most popular close-grip push-up variations are as follows.

  1. Diamond Push-Up
  2. Tiger-Bend Push-Up

1. Diamond Push-Up

Using good tricep workouts for mass is sure to include Diamond Push-Ups. Because the hand placement is closer together, the triceps are activated effectively. 

To perform a Diamond Push-Up, get into a stable plank position and adjust the hands, so the thumbs and index fingers come together with the other hand to form a diamond shape that lies at your upper mid-chest area. 

Slowly lower to the floor while ensuring that the elbows remain stable and secure on the sides of the body and do not flare out. Without resting on the floor, push yourself back up to the starting position, but do not lock out the elbows. This way, the triceps will remain engaged throughout the entire exercise. 

Common mistakes with the Diamond Push-Up include a softcore that allows the back to sag and elbows flare out when lowering to the floor. 

Diamond Push-Ups can be an effective workout tool when you incorporate them 2 times a week or more. Try to perform at least 8 repetitions in 3 sets or more as you build tricep strength. 

2. Tiger-Bend Push-Up

The Tiger-Bend Push-Up is a challenging movement and is one of the best gym exercises for triceps because of its continuous tricep engagement. This exercise targets all 3 tricep muscle groups while also building solid shoulders. 

This routine combines a tricep press with a push-up making it highly effective for building strength and muscle mass. To perform a Tiger-Bend Push-Up, start in a plank position with your forearms resting on the floor, stacking the elbows directly under the shoulders and palms flat. 

First, exhale as you straighten the arms and push the body upright until the elbows are almost locked but still have a slight bend to keep the triceps engaged. Then, inhale and slowly lower the body to the floor and place the forearms back onto the ground to complete 1 repetition. 

One common mistake with Tiger-Bend Push-Ups is having a bend in the back. This position will not engage the triceps fully and could create lower back strain. Ensure that the back is flat and straight throughout the exercise. 

The Tiger-Bend Push-Up is a high-intensity calisthenic exercise that will help gain tricep strength and muscle mass quickly. It requires only your body weight but can be modified from full plank to half plank with knees on the floor if necessary. 

Including this exercise into your workout routine 2 or 3 times a week is sure to get your triceps the attention you want. Perform 3 or 4 sets with at least 6 to 8 repetitions to start, and work up as you build strength. 

Best Triceps Workout Exercises for Muscle Growth

If you want an effective triceps workout, there are many exercises to consider. When aiming for muscle growth and power, the triceps will need 48 to 72 hours for proper recovery, so you want to ensure you are not working heavyweight exercises too often during the week.

  1. Best Hard and Heavy Triceps Workout: Board Press 
  2. Best Tricep Workout for Beginners: Bench Dip 
  3. Best Machine Pump Triceps Workout: Single-Arm Cable Kick-Back 

1. Hard and Heavy Triceps Workout: Board Press

A hard and heavy tricep routine should ensure that the muscle group moves through an exercise that can successfully handle an overload of weight. The Board Press provides short movement and keeps the triceps engaged at all times. 

Overload the weight 40 to 60% more than usual to give the triceps a more challenging movement to build muscle mass quickly. 

  • Board Press: 4 sets, 10 to 12 reps
  • Pin Press: 4 sets, 10 to 12 reps
  • Floor Press: 4 sets, 10 to 12 reps

2. Triceps Workout for Beginners: Bench Dip

A good tricep workout ensures that beginners can handle the movement correctly as they build up strength. The Bench Dip is ideal for anyone starting to help build tricep endurance effectively. 

  • Bench Dip: 3 sets, 15 reps
  • Weighted Bench Dip: 3 sets, 10 to 12 reps
  • Feet-Elevated Bench Dip: 3 sets, 10 to 12 reps 

3. Machine Pump Triceps Workout: Single-Arm Cable Kick-Back 

For anyone wondering what is the best tricep exercise to do, the Single-Arm Cable Kick-Back is by far the most effective machine workout in the gym. 

  • Single-Arm Cable Kick-Back: 3 sets, 10 to 12 reps
  • Single-Arm Band Kick-Back: 3 sets, 12 to 15 reps

Triceps Exercise Routines for Different Genders and Ages

Using machines and weights to build and tone muscles can be effective for men and women of all ages. Although generally, using tricep weight lifting exercises to build upper body strength is easier for men than women, making it more challenging or easier to work through more complex movements, depending on your gender. 

What Is the Best Triceps Exercise for Men?

For many men, choosing the top tricep exercises for mass will provide the bulk necessary for large arms. 

  1. Close-Grip Bench Press
  2. Dumbbell Overhead Tricep Extension
  3. Close-Grip Push-Ups

1. Close-Grip Bench Press 

Using a close-grip hand placement, you shift the focus from the chest to the triceps, ensuring that the athlete builds strength at the top of the movement where the triceps engage the most. 

2. Dumbbell Overhead Tricep Extension 

Using free weights for an overhead tricep extension builds the arms and helps to increase core stability and shoulder strength. 

3. Close-Grip Push-Ups 

By adjusting the hand positioning to a close-grip, the triceps become engaged and modify a traditional movement that helps create a solid upper body. 

What Is the Best Triceps Exercise for Women?

Although building muscle mass and toning may be more challenging, women can still benefit from several back triceps workout bodybuilding routines. 

  1. Tricep Machine Dip
  2. Skullcrusher 
  3. Cable Push-Down 

1. Tricep Machine Dip 

For women who lack a strong upper body, the Tricep Machine Dip can provide assistance to build tricep strength and endurance slowly. 

2. Skullcrusher 

Because the Skullcrusher focuses on all 3 tricep muscles and shoulders, this exercise can help tone a woman’s arms. 

3. Cable Push-Down

Using the cable machine is an efficient way to strengthen the triceps and build muscle stamina as a woman builds up strength. 

What Is the Best Triceps Exercise for Children?

Children can remain active with many exercises but should be careful when training triceps for mass gain. Also, children should perform only bodyweight exercises depending on their age, while older kids can use light weights with higher reps to train for endurance. 

  1. Bench Dip
  2. Close-Grip Push-Ups 
  3. Single-Arm Band Kick-Backs

1. Bench Dip

Bench Dips are terrific bodyweight exercises for kids that will keep the triceps engaged without exposing them to an excessive weight that can damage developing muscles. 

2. Close-Grip Push-Ups 

Close-Grip Push-Ups modify the hand positioning so children can perform this bodyweight exercise to target the tricep muscle group rather than the chest and shoulders. 

3. Single-Arm Band Kick-Backs

Using a thin exercise band can provide minimal resistance to perform a tricep kick-back movement that can build strength and endurance slowly. 

Is There Difference in Triceps Exercises for Different Athletes?

The tricep muscles help stabilize other major muscle groups and perform a variety of movements in many different sports. A tricep workout for mass gain can be more beneficial for some sports, such as calisthenics and swimmers. 

What Is the Best Triceps Exercise for Calisthenics?

Calisthenics exercises use an athlete’s body weight to perform wide ranges of motion. The best workout for your triceps that does not require any complicated gym equipment is best for calisthenics. 

  1. Triceps Dip
  2. Bench Dip 
  3. Diamond Push-Ups 

1. Triceps Dip 

An athlete’s continuous tricep engagement from performing a Triceps Dip movement will build endurance and strength without any equipment. 

2. Bench Dip 

The Bench Dip can use a chair, a step, or even the floor for a simple way to work through this tricep movement for building upper body strength. 

3. Diamond Push-Ups 

Push-ups are terrific for toning and strengthening the body, especially when the hand placement is close together to switch focus to the tricep muscle group. 

What Is the Best Triceps Exercise for Swimmers?

The best workout to build triceps that can move a body through water will benefit swimmers immensely. Exercises that use pulling and pushing motions will provide this muscle strength. 

  1. Cable Overhead Tricep Extension with Rope 
  2. Single-Arm Cable Kick-Back 
  3. Cable Push-Down 

1. Cable Overhead Tricep Extension with Rope 

When using the Cable Overhead Tricep Extension with Rope, the pulling motion is highly beneficial for athletes who want to improve swimming form and endurance. 

2. Single-Arm Cable Kick-Back 

Working triceps with Single-Arm Cable Kick-Backs ensure that both arms receive the same weight training for optimal muscle strength that swimmers need in the water. 

3. Cable Push-Down 

Pushing motions, like the Cable Push-Down, help build muscle mass and strength to perform better in the water. 

What Is the Best Triceps Exercise for Runners?

Runners who have a strong upper body will be better off, especially during long training runs. The best triceps workout at gyms for runners will help to tone and strengthen these muscles and the supporting muscle groups. 

  1. Skullcrusher 
  2. Close-Grip Bench Press
  3. Dumbbell Overhead Tricep Extension 

1. Skullcrusher 

Skullcrushers work for the tricep muscle group and build core stability and upper body strength, which is beneficial for runners who need to keep their bodies in proper alignment during runs. 

2. Close-Grip Bench Press 

Using a Close-Grip Bench Press strengthens the triceps, along with the shoulders and the chest. This combination helps keep an athlete’s posture upright for proper running form. 

3. Dumbbell Overhead Tricep Extension 

Enhancing balance, core stability, and upper body strength comes with integrating a Dumbbell Overhead Tricep Extension into a runner’s workout routine. 

Can Tricep Exercises Be Performed with Bicep Exercises?

You can train triceps and biceps together on the same day effectively. Alternating tricep and bicep exercises can allow 1 muscle group to rest while you work the other. 

Because they belong to anterior and posterior categories, there is no worry about overtraining when working both muscle groups. 

What Are the Best Muscle-Building Exercises for Other Body Parts?

Because the triceps are a smaller muscle group, they complement larger muscles for a significant movement. Having strong triceps will do a bodybuilder no benefit if they have weak shoulders or latissimus dorsi muscles. For some of the best tricep lifts, be sure to train the upper back and shoulders also. 

  • Lat Pull-Downs for upper body strength
  • Dumbbell Front and Side Rows for shoulder endurance 

Why Do People Workout Tricep and Shoulder Same Day?

Because the shoulders are within the same muscle area as the triceps and engage together while performing the same movements, you can train the triceps and shoulders on the same day for an effective routine. 

When combining these 2 muscle groups, you are sure to get the best tricep workout for mass muscle gain.

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.