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Target your triceps brachii, anconeus, and supporting muscles with exercises that increase arm strength, pressing power, and overall upper-body definition.

15 Best Triceps Exercises

Recommended by Nurudeen Tijani (Bodybuilder and Pain Relief Fitness Coach)

I’ve been lifting weights for over 10 years, and I’ve personally performed every exercise below to build strength and transform my body. You can see my results. The recommended triceps exercises below work—and you can find full instructions and video demonstrations in the JEFIT Exercise Library.

1. Tricep Dips: A bodyweight exercise performed on parallel bars or a bench, where you lower and raise your body using your arms, targeting the triceps.
2. Close-Grip Bench Press: A bench press variation with a narrow grip, focusing on the triceps while also working the chest and shoulders. This is my favorite triceps exercise.
3. Skull Crushers: Lying on a bench, you lower a barbell or dumbbells from above your forehead to your chest, isolating the triceps.
4. Tricep Pushdowns: Using a cable machine, you push down a bar or rope attachment, extending your arms and targeting the triceps.
5. Overhead Tricep Extension: Holding a dumbbell or barbell overhead, you lower it behind your head and raise it back up, focusing on the triceps. This is another favorite.
6. Dumbbell Kickbacks: Bent over with a dumbbell in one hand, you extend your arm backward, isolating the triceps for a targeted contraction.
7. Cable Overhead Extensions: Using a cable machine, you extend the cable overhead, similar to the dumbbell version but with constant tension.
8. Bench Dips: A dip variation performed with your hands on a bench behind you and feet on the ground, targeting the triceps.
9. Diamond Push-Ups: A push-up variation where you place your hands close together under your chest, forming a diamond shape, emphasizing the triceps.
10. Reverse Grip Tricep Pushdowns: A variation of the pushdown using an underhand grip, targeting the triceps differently than the standard grip.
11. Tricep Bench Press: A close-grip bench press where you use a bench to press with a focus on tricep engagement rather than chest.
12. Single-Arm Tricep Extension: Using a dumbbell or cable, you extend one arm overhead or behind your head, isolating the triceps.
13. Machine Tricep Press: A machine exercise that provides a controlled movement for isolating the triceps during pressing.
14. Lying Tricep Extensions: Lying on a bench, you lower a barbell or dumbbells toward your forehead, then extend back up, isolating the triceps.
15. Bodyweight Tricep Extensions: Performed in a plank position, you bend your elbows to lower your body, focusing on tricep engagement.

Helpful Tip: Do you feel elbow pain when doing tricep exercises?

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