The Best Exercises for Triceps: Sculpting Strong and Toned Arms

When it comes to achieving strong and well-defined arms, it's essential to target all the major muscle groups in this area. One of the most prominent muscle groups that can make a significant difference in your arm aesthetics (besides biceps) is the triceps. The triceps brachii, located on the back of your upper arm, is responsible for extending your elbow and plays a pivotal role in arm strength and appearance.

We've given you the best bicep exercises, and now we will explore the best exercises for triceps to help you achieve sculpted strong, toned arms!

Tricep Dips

Tricep dips are a classic exercise that effectively targets the triceps while also engaging the shoulders and chest. You can perform this exercise using parallel bars, a bench, or even the edge of a sturdy chair.

How to do it:

1. Position your hands shoulder-width apart on the parallel bars or the edge of the bench/chair.
2. Lower your body by bending your elbows until they form a 90-degree angle.
3. Push yourself back up to the starting position, extending your elbows.
4. Perform 3 sets of 10-12 repetitions.

Tricep Kickbacks

Tricep kickbacks are one of the best tricep exercises because they target all three heads of the triceps. The downside is that lifters often do them wrong which can lead to other muscles picking up the slack. So, always start with a lighter weight before moving on to a heavier weight to ensure your form is on point!

How to do it:

1. Hold a dumbbell in each hand and bend your knees slightly.
2. Hinge forward at your hips, keeping your back straight, and engage your core.
3. Bend your elbows to 90 degrees, bringing your upper arms parallel to the ground.
4. Extend your arms straight back, squeezing your triceps at the top of the movement.
5. Lower the dumbbells back to the starting position.
6. Complete 3 sets of 12-15 repetitions for each arm.

Close-Grip Bench Press

This is another compound exercise that primarily targets the triceps while also engaging the chest and shoulders.

How to do it:

1. Lie on a flat bench with your feet flat on the ground.
2. Grip the barbell with your hands positioned closer than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows close to your body.
4. Push the barbell back up to the starting position.
5. Perform 3 sets of 8-10 repetitions.

Tricep Rope Pushdown

Tricep rope pushdowns are excellent for targeting the lateral head of the triceps, helping to add definition and size.

How to do it:

1. Attach a rope handle to a cable machine and set the weight.
2. Stand facing the machine with a slight forward lean and hold the rope with both hands.
3. Keeping your upper arms stationary, extend your forearms and push the rope downward.
4. Squeeze your triceps at the bottom of the movement.
5. Slowly return the rope to the starting position.
6. Perform 3 sets of 12-15 repetitions.

Diamond Push-Ups

Diamond push-ups are a variation of the traditional push-up that places extra emphasis on the triceps. This exercise is more advanced so beginners work your way up to it! You can start by performing them on your knees, similar to a kneeling push-up or you can keep your hands close together (like in the video above).

How to do it:

1. Begin in a push-up position but with your hands close together, forming a diamond shape with your thumbs and index fingers. Or opt for keeping your hands closer to your body, like in the video above.
2. Lower your body, keeping your elbows close to your sides, until your chest is near the diamond shape you formed with your hands.
3. Push back up to the starting position.
4. Aim for 3 sets of 10-12 repetitions.

Skull Crushers (Lying Tricep Extensions)

Skull crushers, also known as lying tricep extensions, are excellent for isolating the triceps and can be performed using a barbell or pair of dumbbells. What makes this exercise so great is it allows for a greater range of motion on the lower portion of your triceps which helps stretch them for better muscle growth.

How to do it:

1. Lie on a bench or the floor with a barbell or dumbbells in your hands, arms extended vertically.
2. Bend your elbows to lower the weight(s) towards your forehead.
3. Extend your arms back to the starting position, engaging your triceps.
4. Perform 3 sets of 10-12 repetitions.

Tricep Overhead Extension

The tricep overhead extension is a simple yet effective exercise that can be done with a dumbbell or a barbell. It's similar to skull crushers, except instead of laying down, you're sitting up.

How to do it:

1. Stand or sit with your feet shoulder-width apart and hold a dumbbell or barbell with both hands.
2. Raise the weight overhead, extending your arms fully.
3. Bend your elbows to lower the weight behind your head.
4. Extend your arms to bring the weight back to the starting position.
5. Complete 3 sets of 12-15 repetitions.

Single-Arm Tricep Pushdown

The single-arm tricep pushdown is a cable exercise that allows you to focus on each tricep individually. It helps target all three heads of the triceps in a pushing-down motion, the added unilateral component helps prevent a muscle imbalance.

How to do it:

1. Attach a single-grip handle to a cable machine.
2. Stand facing the machine, holding the handle in one hand.
3. With your upper arm stationary, extend your forearm downward, fully contracting your tricep.
4. Slowly release the handle back to the starting position.
5. Complete 3 sets of 12-15 repetitions for each arm.

Achieving strong and well-toned triceps is an essential component of sculpting impressive arms. By incorporating these best exercises for triceps into your workout routine, you can effectively target and strengthen this muscle group, enhancing both your arm strength and aesthetics. Remember to maintain proper form, gradually increase resistance, and stay consistent with your workouts to see the best results – oh and don't forget to take a scoop of 373 Lab Protein Powder or BCAA's for optimal muscle recovery and growth!

Who are we?

We're 373 Lab Supplements – nice to meet you! Founded by Iulia Danilova (Fit With Iulia), and with a team filled with fitness enthusiasts, we've worked hard to bring a trustworthy supplement to the market! Supplements that are designed to help you achieve your fitness goals by giving you only the nutrients you need – no unnecessary fillers or additives!

Find what your pantry is missing at 373 Lab Supplements.