Exercises to build size, strength and pressing power
Tricep exercises
Triceps make up nearly two-thirds of your upper arm mass and play a key role in pressing strength. Whether you're aiming for fuller arms or better bench press numbers, training the triceps is essential for strength, definition, and balanced arm development. This overview highlights the most effective tricep exercises, from bodyweight options to isolation movements using cables or dumbbells.
Focus on
Pick your equipment
Band Resisted Push Up
Barbell Bench Press
Barbell Decline Bench Press
Barbell Incline Bench Press
Barbell Standing Military Press
Bench Dip with heels on Floor
Cable Overhead Triceps Extension
Close Grip Push Up
Close-Grip Barbell Bench Press
Decline Push Up
Diamond Push Up
Diamond Push Up (On Knees)
Dumbbell Arnold Press
Dumbbell Devils Press
Dumbbell Glute Bridge Chest Press
Dumbbell Incline Chest Press
Dumbbell Kickback
Dumbbell Lying Triceps Extension
Dumbbell Seated Triceps Extension
Dumbbell Standing Kickback
Build strength, pressing power, and complete arm size
Training goals for tricep development
Effective tricep exercises help develop the back of the upper arm, improving both aesthetics and pushing performance. Strong triceps are critical for lifts like the bench press, overhead press, and dips. Training them consistently contributes to balanced arm growth and supports shoulder stability. A well-rounded program uses a mix of isolation and compound movements to target all three tricep heads: long, lateral, and medial.
Target all three heads of the triceps for balanced development
Best tricep exercises for strength and size
The best tricep exercises include close-grip bench presses, dips, tricep pushdowns, skull crushers, and overhead extensions. Compound movements like dips and close-grip presses build pressing strength and overall size, while isolation exercises such as rope pushdowns and dumbbell kickbacks create targeted tension. Overhead extensions are particularly effective for hitting the long head. Combining multiple angles ensures full activation and long-term growth.
Use barbells, dumbbells, cables, or your own bodyweight
Equipment options for tricep training
You can train triceps effectively using a wide range of equipment. Dumbbells and barbells are perfect for heavy compound lifts and extensions. Cables provide consistent tension through the full range of motion, ideal for isolation work. Bodyweight movements like bench dips and diamond push-ups require no gear and still create significant resistance. Whether you're training in a gym or at home, it's easy to adapt triceps exercises to your setup.
Include triceps in push days, arm sessions, or full-body routines
Training plans featuring different tricep exercises
Triceps fit naturally into push-focused workouts or dedicated arm days. Most lifters benefit from training them 1–2 times per week with a mix of heavy and moderate loads. You can program triceps after chest or shoulder exercises or dedicate a few sets to isolation work at the end of your session. For best results, prioritize form, pause at peak contraction, and vary your angles week to week. Create your personal training program in the app tailored to your goals, fitness level, and schedule. Your plan will include the most effective tricep exercises and show you exactly how to integrate them into your weekly training split.
Frequently asked questions about tricep exercises
While compound pressing movements train the triceps indirectly, isolation exercises are essential for maximizing development and achieving a balanced arm shape. Pressing builds raw strength and overloads the muscle under heavier loads, but isolation lifts allow you to target weak points and improve control. Including both in your training routine ensures that you're not only building size, but also creating symmetry, definition, and endurance. Isolation work is especially useful as a finisher or secondary focus after compound lifts.
Yes, you can build tricep strength and endurance without any gym equipment. Exercises like diamond push-ups, close-grip push-ups, and bodyweight bench dips use your own body as resistance and target the triceps effectively. By adjusting hand placement and tempo — for example, slowing down the eccentric phase or pausing at the bottom — you can increase time under tension and challenge the muscles even more. These exercises are ideal for home training or travel workouts.
Triceps respond well to a combination of both heavy and moderate loads. Heavy pressing movements — such as dips and close-grip bench presses — are great for building strength and muscle density. Isolation exercises, like rope pushdowns or overhead extensions, are better suited to moderate weights with higher reps to increase metabolic stress and tension. Alternating between heavier sets in the 6–8 rep range and lighter sets in the 10–15 range ensures complete muscle recruitment and fatigue.
Most people benefit from training their triceps 1–2 times per week, depending on how often they do pressing movements like bench presses or overhead presses. If your triceps already get indirect work from chest or shoulder training, one focused session per week may be enough. If arm development is a priority, you can add a second session with moderate volume and variation in exercises. Just make sure you allow 48–72 hours of rest before hitting the triceps again to promote recovery and muscle growth.
The most effective tricep exercises are those that target all three heads of the muscle — the long, lateral, and medial. Close-grip bench presses and parallel bar dips are excellent compound movements for overall mass and pressing strength. Isolation exercises like rope pushdowns, skull crushers, overhead extensions, and dumbbell kickbacks allow you to focus on specific angles and contraction. By combining compound and isolation work, you can develop size, definition, and pushing power in a balanced way.
Integrate workouts into full-body and split routines
