13 Best Tricep Workouts Backed by Science

Well-built triceps give your arms a defined, athletic look, whether you’re hitting the gym floor or throwing on a T-shirt. They drive your presses, steady your elbows during push-ups, and build nearly two-thirds of your upper-arm mass. 

Your triceps are made up of three heads that work together to power and stabilize your arms. The long head runs down the back of the upper arm and helps extend the shoulder. The lateral head forms that horseshoe everyone flexes for photos, while the deeper medial head keeps the elbow steady during long sets and everyday movements.

Disclaimer: Before starting any new workout plan, check with a doctor or certified trainer, especially if you’re dealing with injury or health concerns.

Warming Up for Tricep Workouts

Before a tricep workout, consider prepping with some dynamic warm-ups. They activate your muscles, fire up your nervous system, and get your joints moving through a fuller range so every press and extension feels smoother. The National Strength and Conditioning Association recommends warming up with movements that mimic the exercise about to be performed. A movement-specific warm-up helps your body gradually adjust to the physical demands of the exercise session.

Try this 5-minute sequence before starting your tricep workout session:

• Arm circles + band pull-aparts (10 each): This gets your shoulders moving and activates the rotator cuff and mid-back so your elbows stay aligned through the presses.
• Scapular wall slides (10 reps): This helps your shoulder blades glide smoothly, improving overhead range and shoulder control.
• Light band overhead triceps extensions (12–15 reps): This gets blood flowing to all three heads of the triceps.
• Plank to Down Dog flow (6 reps): This shift from locked-out arms to an overhead stretch opens the shoulder and lats while activating the long head of your triceps.
• Elbow circles with fist squeezes (15 seconds each direction): This is good for warming up the elbow joint and activating forearm muscles for grip and pressing support.

You only need to do this circuit once before a workout. After finishing the warm-up, take a 30-second pause to stabilize your heart rate before diving into your first working set.

Best Tricep Workouts Backed by Science

If you want stronger, more defined arms, focus on exercises that activate the triceps as much as possible with each rep. We’ve listed 13 exercises that, according to research, show high muscle activation and load the muscle through a full range of motion.

1. Triangle (Diamond) Push-Up

This is a classic bodyweight move for building stronger arms without any equipment. The narrow hand position shifts tension straight to the arms, helping build pressing strength and elbow stability.

Targeted triceps heads: Primarily the long head, with support from the lateral and medial heads.

Why it’s effective: Bringing the hands close under the chest boosts triceps workload by increasing the demand on elbow extension. A study in the Journal of Strength & Conditioning Research found that the narrow-base push-up activated the triceps significantly more than standard push-ups.

How to do it:

1. Kneel and place your hands directly under your chest, forming a triangle with your thumbs and forefingers.
2. Step into a plank and brace your core.
3. Lower until your chest nearly touches your hands.
4. Push back up, extending your arms fully at the top.

2. Parallel-Bar Dip

This is one of the most versatile compound lifts for building arm size. It has a deep range of motion that targets the triceps and reinforces shoulder stability. You can advance the move by adding weight or looping a resistance band for support.

Targeted triceps heads: Emphasizes the long and lateral heads, with support from the medial head.

Why it’s effective: Dips work your triceps from a deep stretch to a strong contraction, where they produce maximum force. Research published in the International Journal of Environmental Research and Public Health shows that bar dips activate the triceps more than bench dips.

How to do it:

1. Grip the bars and hold yourself up with your arms fully extended.
2. Lean forward slightly, keeping your shoulders down and back.
3. Lower until your elbows reach a 90-degree angle.
4. Press back up to full extension, keeping your elbows tucked close to your sides.

3. Dumbbell Triceps Kickback

A great isolation finisher, kickbacks hone in on the triceps’ lateral head. For best results, focus on executing each rep with precise form. They’re also helpful for improving elbow stability and can help with left–right strength imbalances.

Targeted triceps heads: Primarily the lateral head, with some activation in the long and medial heads.

Why it’s effective: By keeping the upper arm fixed in place, the elbow does all the work while maintaining constant tension on the triceps throughout the entire movement. A University of Wisconsin–La Crosse EMG study found that kickbacks reached 87% of peak triceps activation, tied with dips and just behind triangle push-ups.

How to do it:

1. Stand in a split stance and hinge forward until your torso is nearly parallel to the floor.
2. Brace your core and keep a flat back.
3. Hold a dumbbell in one hand, upper arm tight to your side.
4. Extend your elbow until your forearm aligns with your torso.
5. Pause at the top, then slowly lower with control.
6. Repeat on the other side.

4. Overhead Dumbbell Extension

This overhead move targets the long head by stretching it fully at the bottom of each rep. It’s great for building upper-arm thickness and controlling weight through a full range of motion. Perform it with one arm or both.

Targeted triceps heads: Mainly the long head, with support from the lateral and medial heads.

Why it’s effective: Raising the weight overhead places the long head under maximum stretch, combining tension and length for better growth. A study published in the European Journal of Sport Science found that overhead extensions produced about 50% more long head growth than neutral-arm push-downs.

How to do it:

1. Sit tall with a neutral spine and hold a dumbbell overhead.
2. Lower the weight behind your head until your forearms nearly touch your biceps.
3. Extend your elbows to press the weight back up, keeping your ribs down and core engaged.

5. Rope Push-Down (Cable)

A cable staple, the rope push-down keeps steady tension on the triceps and allows for a more natural wrist path than a straight bar. Splitting the rope at the bottom increases lateral head engagement and emphasizes the peak contraction.

Targeted triceps heads: Primarily targets the lateral head, with secondary focus on the long head and support from the medial head.

Why it’s effective: Cable resistance keeps the muscles under load throughout the rep. Pressing down and then flaring the rope outward aligns your wrists and elbows naturally, giving you smoother reps, less joint strain, and better muscle engagement. A study in the International Journal of Multidisciplinary Research and Analysis found that triceps press-downs led to significantly greater increases in arm muscle strength compared to seated rowing exercises.

How to do it:

1. Grab the rope with a neutral grip and tuck your elbows tight to your sides.
2. Push the handles down until your arms are fully extended, then flare the rope outward near your thighs.
3. Pause briefly at the bottom, then return slowly to the starting position.

6. Close-Grip Bench Press

This strength-based press lets you move more weight than isolation moves while still building lockout strength. The narrower grip shifts the focus from chest to triceps, especially the medial head, and gives you a powerful carryover to other pressing exercises.

Targeted triceps heads: Primarily the medial head, with secondary emphasis on the lateral head and support from the long head.

Why it’s effective: Gripping the bar just inside shoulder width helps tuck the elbows and shifts emphasis to the triceps, especially the medial head. Research published in the International Journal of Environmental Research and Public Health found that narrower grips activated the triceps more effectively than wide-grip bench presses. 

How to do it:

1. Lie on a flat bench and grip the bar just inside shoulder width.
2. Lower the bar toward your lower sternum, keeping elbows close to your sides.
3. Press back up to full extension, squeezing your triceps at the top.

7. Skull Crusher (Lying EZ-Bar Extension)

This triceps isolation move keeps the focus squarely on your arms without stressing the shoulders. It’s a great choice for focused arm work in moderate-to-high rep ranges, especially when joint comfort is a priority.

Targeted triceps heads: Primarily the long head, with secondary emphasis on the medial head and support from the lateral head.

Why it’s effective: Skull crushers lock your upper arms in place, which keeps steady tension on the triceps throughout the lift. A study in the International Journal of Sports Medicine and Physical Fitness found that lying dumbbell extensions activate the triceps across the full range of motion and match overhead extensions in effectiveness without overloading the shoulders.

How to do it:

1. Lie on a flat bench and hold an EZ-bar directly above your eyes.
2. Lower the bar toward your forehead by bending at the elbows.
3. Extend your elbows back to the top without letting your upper arms shift.

8. Cable Overhead Extension

This standing overhead extension stretches the long head and applies constant cable tension throughout the full range of motion. It’s a joint-friendly way to build triceps size without needing heavy weights.

Targeted triceps heads: Primarily the long head, with secondary focus on the medial head and support from the lateral head.

Why it’s effective: Overhead cable extensions keep the long head under continuous stretch and tension, which are two key drivers for muscle growth. A study in the European Journal of Sport Science found that overhead movements led to 1.5 times more long head growth than traditional push-downs, even with lighter weights.

How to do it:

1. Face away from a low cable pulley with a handle in both hands.
2. Step forward into a staggered stance, elbows pointing forward by your ears.
3. Extend your arms fully overhead, then return to a 90-degree bend with control.

9. Reverse-Grip Cable Push-Down

This palms-up version targets the inner triceps while being gentler on your wrists and elbows. It’s great for training variety and adds a fresh challenge to your push-down rotation.

Targeted triceps heads: Primarily the medial head, with secondary emphasis on the long head and support from the lateral head.

Why it’s effective: The reverse grip engages both the medial and long heads while reducing wrist strain. A study in the International Journal of Strength and Conditioning found that palms-up grip produced the highest long-head activation of all push-down variations.

How to do it:

1. Stand at a high cable station and grip the bar with your palms facing up.
2. Keep your elbows tight and press the bar to your thighs.
3. Pause at full lockout, then return with control.

10. Single-Arm Cable Push-Down

This unilateral variation allows precise control of grip and angle, making it ideal for evening out strength imbalances or dialing in form. A slight wrist rotation at the bottom can help engage the lateral head more fully.

Targeted triceps heads: Hits the medial and lateral heads equally, with secondary emphasis on the long head.

Why it’s effective: Working one arm at a time gives you better control over grip, elbow position, and contraction. A study in the Journal of Strength & Conditioning Research found that changing handle styles didn’t affect triceps output but did shift forearm muscle engagement. That makes it a smart move for balanced, precise training.

How to do it:

1. Grip a D-handle at a high cable station, elbow tucked to your side.
2. Press the handle down to your hip, rotating your wrist slightly at the bottom
3. Pause briefly, then return with control.
4. Repeat all reps on one side, then switch arms.

11. Resistance-Band Push-Down

This joint-friendly push-down variation adds variable resistance that increases as you extend your arms. It matches your triceps’ natural strength by increasing resistance at the point where your triceps can handle it best. That extra challenge at the top of the rep helps you build strength and finish each rep with more muscle engagement, making this variation an ideal finisher.

Targeted triceps heads: Hits the medial and lateral heads equally, with secondary emphasis on the long head.

Why it’s effective: Band resistance builds gradually, challenging your triceps most at lockout without overloading your elbows early on. Electromyography (EMG) research shows bands can activate muscles similarly to free weights while also engaging more stabilizers, making this a joint-friendly finisher move that still delivers results.

How to do it:

1. Anchor a resistance band overhead and grip both ends.
2. Keep your elbows tucked and press down until your arms are fully extended.
3. Split the band slightly at the bottom, then return with control.

12. Body-Weight Triceps Extension (Suspension/Rack)

This advanced bodyweight move challenges both your triceps and core by adding an element of instability. Whether you’re using suspension straps or a low bar, it’s a portable, high-tension exercise that travels well and builds strength.

Targeted triceps heads: Primarily targets the long and medial heads equally, with secondary emphasis on the lateral head.

Why it’s effective: Suspension straps add instability, forcing your triceps and core to stabilize while extending the elbow. That wobble increases muscle activation. A 2024 Sports meta-analysis found that unstable setups like TRX boosted triceps activity more than stable surfaces, making this an efficient, equipment-light way to train.

How to do it:

1. Set suspension straps or a bar to hip height and grip with palms facing down.
2. Walk your feet back into a plank position.
3. Lower your forearms by bending at the elbows.
4. Extend back to the starting position, keeping your body straight.

13. Cross-Body Dumbbell Extension (Tate Press)

This unique bench move isolates the medial head by pressing the dumbbells across your chest. The shortened path mimics the top of a bench press, making it a smart accessory for boosting lockout strength.

Targeted triceps heads: Primarily targets the medial head, with secondary emphasis on the lateral head and support from the long head.

Why it’s effective: The cross-body angle locks your elbows into a wide position, placing more stress on the medial head. The shorter range keeps the triceps under constant tension while staying easy on the shoulders.

How to do it:

1. Lie flat with dumbbells held above your chest, elbows bent at 90 degrees.
2. Lower the dumbbells diagonally toward your opposite pecs.
3. Extend your elbows to press the dumbbells back up, squeezing at the top.

Bigger, stronger triceps not only look great but also improve your performance in movements like presses, push-ups, and overhead lifts. Use that strength to build a well-rounded upper body by applying it during a push-pull workout that targets your chest and arms.

Training Frequency and Recovery Tips

How Often Should You Hit Your Triceps?

 For most beginners, two to three focused triceps sessions per week are enough to stimulate growth.

Aim for 12–20 total working sets per week, split across those 2–3 sessions.

These sessions should include both direct work (e.g., tricep extensions, pushdowns) and indirect work from pressing movements (e.g., bench press).

Lifters who want to maximize tricep growth may benefit from a few extra sets (>20 weekly sets), especially when performing tricep-focused exercises.

Spotting Overtraining Early

Training hard without enough rest can stall your gains and wear you down. Watch out for early warning signs of overtraining, like:

• Persistent soreness that lingers for days
• Workouts that feel unusually hard or sluggish
• Stalled progress on key lifts
• Poor sleep or irritability
• Loss of motivation or drive

According to Cleveland Clinic experts, it’s best to dial things back at the first sign of overtraining. Either take a few full rest days or cut your volume in half until you feel fully recovered. Ignoring these signs can lead to deeper fatigue and longer recovery times.

Recovery Best Practices

Allowing time for recovery keeps your triceps fresh and ready for growth. Here’s what to prioritize:

• Rest days: Give your triceps at least 48 hours before training them again so muscle tissue can repair and rebuild.
• Sleep: Aim for 7–9 hours per night. Deep sleep supports growth hormone release and speeds up muscle recovery.
• Mobility work and light movement: Incorporate foam rolling, arm swings, and light band exercises to increase blood flow and reduce next-day soreness without adding training stress.

Triceps Training Tips for Men and Women

Men: Mass-Building Strategies

• Focus on mechanical tension. Choose a weight that challenges you for 6 to 15 reps. By the final few reps, you should be working hard but still able to control your form. Slow down the lowering phase to increase time under tension and get more from every set.
• Prioritize compound presses. Close-grip bench, weighted dips, and overhead presses move the most weight and stimulate more muscle-building signals than isolation moves alone.
• Progressive overload drives results. Add 2–5 pounds every couple of weeks or push for one more rep before increasing weight. Over time, those steady increases can help your triceps grow and keep the long and lateral heads adapting.
• Support recovery with nutrition. The International Society of Sports Nutrition advises eating 1.4 – 2.0 g of high-quality protein per kilogram of body weight each day for strength and hypertrophy training. That amount is enough to keep your muscle-protein balance positive, whether you’re building new muscle or maintaining lean mass.

Women: Toning & Shaping Without “Bulking”

• Use a wide rep range for growth, and go heavier for peak strength. Light, moderate, and heavy weights can all build muscle when you push your sets close to failure. A 2021 review in Sports suggests that strength gains are best developed with heavier loads, while hypertrophy is possible across a broad rep range when effort is high.
• Target all three heads each session. Pair a compound move like dips with an isolation exercise like rope push-downs to shape the full triceps while keeping workouts short and effective.
• Focus on volume over heavy loads. Two or three 30-minute push-focused sessions per week, broken into 8 to 15 total quality sets, can support muscle tone without added bulk. Pairing these sessions with cardio or circuit work can help maintain calorie burn and promote a lean, sculpted look.

Common Mistakes to Avoid

Lifters most often stall triceps growth by repeating the same three missteps: 

• Poor form and ego lifting: Going for heavier weights before locking in good form can backfire. ACE flags this as a top gym mistake because it can increase injury risk and limit strength gains.
• Lack of movement variety: Relying on a single push-down variation won’t fully train all three triceps heads. Rotate your angles (overhead, reverse, and neutral) for better muscle hypertrophy.
• Skipping warm-ups or recovery: Neglecting warm-ups raises injury risk, while under-recovering slows growth. Prioritize rest days and mobility to stay strong across sessions.

Put It Into Practice

The science is clear: triangle push-ups, parallel-bar dips, kickbacks, overhead extensions, and close-grip presses are among the most effective for targeting triceps.

To build well-rounded triceps, use a mix of exercises that target each head: overhead extensions (long head), pushdowns or dips (lateral head), and close-grip pressing or kickbacks (medial head). Finish with rope or band push-downs to fully fatigue the muscle. Keep your form tight, add a little weight or a rep each week, and give your muscles time to recover. Want to take your training further? Claim a free guest pass at Gold’s Gym and experience science-driven coaching and world-class equipment built to help you grow.