256 exercises
The Best 256 Triceps Exercises with Videos & Tips
Discover effective triceps exercises targeting all three heads of the triceps brachii. Every movement includes HD video guidance and biomechanical cues to help you build elbow extension strength, improve pressing power, and develop balanced arm musculature.
Frequently Asked Questions
Why are my triceps not growing even though I train arms?
Most people focus too much on biceps and not enough on triceps. Your triceps make up about two-thirds of your upper arm, so if you want bigger arms, prioritize triceps. Make sure you are hitting all three heads with a mix of overhead extensions, pushdowns, and close-grip pressing.
What is the best exercise for the long head of the triceps?
Overhead tricep extensions are the best choice because the long head is fully stretched when your arm is overhead. Skull crushers, incline dumbbell tricep extensions, and cable overhead extensions all hit the long head hard. The long head is what gives your arm that full, thick look from the side.
Are dips or pushdowns better for triceps?
Dips are a heavier compound movement that builds overall tricep mass and strength, while pushdowns are better for isolating and squeezing the muscle. Use both. Start with dips or close-grip bench press for heavy work, then finish with pushdowns for higher reps and a pump.
Can I build triceps without cables or machines?
Yes. Close-grip push-ups, diamond push-ups, dips, skull crushers with dumbbells, and overhead dumbbell extensions are all you need. Dips especially are one of the best tricep builders out there and only require your bodyweight and a surface to push off of.
How important are triceps for making arms look big?
Extremely important. Triceps make up roughly two-thirds of your total upper arm size. Big biceps with underdeveloped triceps will still leave your arms looking small. If you want arms that fill out your sleeves, heavy tricep work is non-negotiable.