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.
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Band Resisted Push Up
The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.
Barbell Bench Press
The Barbell Bench Press is a foundational chest exercise used to build upper-body pushing strength with a barbell on a flat bench.
Barbell Decline Bench Press
The Barbell Decline Bench Press is a chest exercise that emphasizes lower chest strength using a barbell on a downward-sloping bench.
Barbell Incline Bench Press
The Barbell Incline Bench Press is a chest exercise that emphasizes upper chest strength by pressing a barbell on an inclined bench.
Barbell Standing Military Press
The Barbell Standing Military Press builds overhead pressing strength by moving a barbell from shoulder height to lockout while standing.
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Bench Dip with heels on Floor
The Bench Dip with Heels on Floor is a bodyweight exercise used to build tricep strength while keeping the legs grounded for stability.
Cable Overhead Triceps Extension
The Cable Overhead Triceps Extension is a controlled isolation exercise that targets the triceps by extending the arms overhead, helping build strength, size, and arm definition.
Close Grip Push Up
The Close Grip Push Up is a bodyweight push-up variation that increases tricep focus by keeping the hands close together.
Close-Grip Barbell Bench Press
The Close-Grip Barbell Bench Press is a barbell pressing exercise that increases tricep involvement while still training the chest.
Decline Push Up
The Decline Push Up is a bodyweight push-up variation that increases upper chest and shoulder activation by elevating the feet.
Diamond Push Up
The Diamond Push Up is a bodyweight push-up variation that increases tricep focus by placing the hands close together under the chest.
Diamond Push Up (On Knees)
The Diamond Push Up (On Knees) is a modified push-up variation that builds tricep strength while reducing load through knee support.
Dumbbell Arnold Press
The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.
Dumbbell Devils Press
The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.
Dumbbell Glute Bridge Chest Press
The Dumbbell Glute Bridge Chest Press combines a glute bridge with a press to build full-body strength and coordination.
Dumbbell Incline Chest Press
The Dumbbell Incline Chest Press targets the upper chest while improving pressing strength, shoulder stability, and muscular balance.
Dumbbell Kickback
The Dumbbell Kickback is a strict arm exercise that focuses on control and full extension to build stronger, more defined arms.
Dumbbell Lying Triceps Extension
The Dumbbell Lying Triceps Extension is a controlled bench exercise that trains the triceps by bending and straightening the elbows.
Dumbbell Seated Triceps Extension
The Dumbbell Seated Triceps Extension is a controlled upper-arm exercise that focuses on building strength through a steady overhead movement.
Dumbbell Standing Kickback
The Dumbbell Standing Kickback isolates the back of the arms to build strength and control through a strict, focused motion.
Dumbbell Thruster
The Dumbbell Thruster is a full-body compound exercise that combines a squat and overhead press to build strength and conditioning.
Elbow Up And Down Dynamic Plank
The Elbow Up and Down Dynamic Plank adds controlled movement to a plank to build core strength, stability, and shoulder control.
Ez Bar Lying Triceps Extension
The EZ Bar Lying Triceps Extension targets the back of the upper arms using a controlled lowering and pressing motion while lying on a bench.
High Pulley Overhead Tricep Extension
High Pulley Overhead Tricep Extension is a cable exercise that trains the back of the arms through a controlled overhead movement.
Kettlebell Arnold Press
The Kettlebell Arnold Press combines a rotating press with an offset load to build shoulder strength, control, and coordination.
Landmine Kneeling One Arm Shoulder Press
The Landmine Kneeling One Arm Shoulder Press uses an angled press to build shoulder strength while improving stability and control.
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 press, weighted tricep 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 tricep exercises into full-body and split routines
