10 Tricep Workouts You Will Love!

You’ll transform your triceps with these ten proven exercises: rope pushdowns for complete isolation, skullcrushers to maximize muscle recruitment, and overhead cable extensions targeting the long head. Add diamond push-ups and dips for powerful bodyweight options, followed by dumbbell overhead extensions and straight bar pushdowns for lateral head activation. Don’t forget bench dips for home training and high-rep angled bar pushdowns for that skin-stretching pump. Each movement offers unique benefits that’ll help you build serious upper arm mass while maintaining proper form and progression.

Key Takeaways

• Classic rope pushdowns deliver superior range of motion and peak contraction, making them highly effective for isolating all three tricep heads.
• Diamond push-ups and dips provide excellent bodyweight options that can be progressively overloaded without requiring gym equipment.
• Skullcrushers maximize muscle recruitment through controlled movement and full range of motion when triceps are pre-fatigued.
• Overhead cable extensions specifically target the long head, creating upper arm fullness with constant tension throughout the movement.
• High-rep angled bar pushdowns combine metabolic stress with mechanical tension, producing an intense muscle pump across 15-25 reps.

The Classic Rope Pushdown for Maximum Tricep Isolation

When it comes to isolating your triceps, the rope pushdown stands out as one of the most effective movements you can perform. This cable exercise targets all three heads of your triceps anatomy—long, lateral, and medial—simultaneously, ensuring balanced development throughout the muscle group.

The rope attachment provides superior range of motion compared to straight bars, allowing you to pull the rope apart at the bottom for peak contraction. You’ll maintain constant tension by keeping your elbows tucked at your sides and emphasizing full extension.

Proper isolation techniques demand scapular retraction, stable core positioning, and controlled tempo throughout each rep. EMG studies confirm rope pushdowns generate higher muscle activation than bar variants while reducing joint stress. Strengthening your triceps will enhance your pushing power across all upper-body movements, from bench presses to overhead work. Program 3 sets of 12–15 reps as your arm-day finisher for ideal hypertrophy.

Consistent progression and incorporating weight workouts will help ensure continued strength gains and arm definition.

Skullcrushers: Building Mass Through Full Range Extension

If you’re serious about building tricep mass, skullcrushers deserve a permanent spot in your training arsenal. This movement delivers unmatched triceps engagement by targeting all three heads—long, lateral, and medial—through controlled flexion and extension. You’ll maximize muscle recruitment by keeping your upper arms stationary throughout the lift, eliminating momentum and secondary muscle assistance. Many lifters pair skullcrushers with other arm exercises for a well-rounded routine that strengthens and tones the upper body.

The full range of motion creates an exceptional stretch at the bottom and complete contraction at lockout, driving hypertrophy stimulus. Dumbbells offer the deepest stretch and address strength imbalances between arms, while EZ bars reduce wrist strain during heavier loads. Your midsection muscles engage to maintain upper body rigidity throughout each repetition, preventing unwanted movement and ensuring proper form.

Master proper isolation techniques: maintain perpendicular upper arms, control the descent, and avoid bouncing. Place skullcrushers late in your workout when pre-fatigued triceps respond best to this precise, demanding movement pattern.

Overhead Cable Extensions for Long Head Dominance

While most tricep exercises target all three heads to varying degrees, overhead cable extensions stand apart by placing the long head under maximum mechanical tension. This positioning creates an ideal stretch that’s critical for upper arm fullness and size.

You’ll experience constant tension throughout the entire range of motion—something free weights can’t replicate. The cable’s smooth resistance path protects your joints while maximizing muscle engagement across all three heads, though the overhead angle prioritizes long head development. The lateral head contributes to creating the coveted horseshoe shape that defines well-developed arms.

Execute these with precision: keep your upper arms fixed beside your ears, move only at the elbow, and maintain a slight forward lean with your core engaged. Control the descent to achieve a deep stretch, then extend fully overhead without hyperextending. Master this technique for complete tricep development. Maintain consistent practice to see measurable improvements in strength and tone.

Diamond Push-Ups: Bodyweight Tricep Builder

• Maintain rigid body alignment from ears through ankles to maximize tension
• Engage core stabilizers aggressively to prevent lower back sagging
• Control descent tempo while avoiding elbow flare for ideal triceps loading
• Progress by elevating feet, adding weight, or implementing slow eccentrics
• Target 10-15 reps per set for strength development
• Position hands with thumbs and index fingers touching to form the signature diamond shape beneath your chest

This advanced variation challenges smaller stabilizers intensely, making it harder than conventional push-ups while requiring zero equipment.

Dips: The Compound Movement Your Triceps Crave

When you’re searching for a tricep exercise that delivers maximum results with minimal equipment, dips stand out as the ultimate compound movement. You’ll engage your triceps as the primary mover while simultaneously recruiting your chest, shoulders, trapezius, and core stabilizers—making this exercise extraordinarily efficient for building functional strength.

Master the fundamentals first: grip parallel bars shoulder-width apart, lower until your upper arms reach parallel, then press explosively upward. Keep your shoulder blades retracted and core braced throughout. For triceps emphasis, maintain an upright torso with elbows tight to your sides. This controlled movement pattern also improves shoulder mobility through the exercise’s broad range of motion.

Progress through dip variations strategically. Start with assisted bands or bench dips, advance to bodyweight parallels, then add resistance via weight belts or vests. The muscle engagement you’ll experience translates directly to enhanced pressing power and athletic performance.

Close-Grip Bench Press for Strength and Size

Close-grip bench press transforms your triceps training by combining the muscle-building power of heavy compound lifting with targeted arm development. You’ll load more weight than isolation exercises allow, driving superior triceps hypertrophy through the lateral and medial heads while simultaneously building lockout strength and inner chest development.

Master the movement with these essentials:

• Position your hands shoulder-width apart and keep elbows tucked tight to maximize triceps activation
• Lower the bar to mid-chest with controlled tempo, maintaining upper back tension throughout
• Drive explosively while keeping your shoulder blades squeezed for peak force production
• Explore close grip variations like incline and decline angles to target different emphasis patterns
• Program heavier loads than traditional triceps exercises to stimulate maximum growth

Elite powerlifters rely on this exercise for bulletproof lockout strength and balanced arm development. The movement engages your anterior deltoids to initiate the press alongside the triceps and chest muscles.

Dumbbell Overhead Extensions Behind the Head

Dumbbell overhead extensions behind the head release exceptional long head triceps development that most pressing movements simply can’t match. The overhead grip position creates a deep stretch that maximally recruits the long head—crucial for building that coveted horseshoe shape and upper arm thickness.

Execute this movement by gripping a single dumbbell with both hands, lowering it behind your head to approximately 90 degrees while keeping elbows tight. This positioning guarantees ideal tricep engagement across all three heads, with pronounced emphasis on the long head. Allowing shoulder movement naturally during the extension can reduce unnecessary strain on your elbows while maintaining effective muscle activation.

You’ll want 10–15 controlled reps per set using moderate weight. Stand with a neutral spine, tight core, and slight knee bend for stability. The standing version challenges your balance while the seated variation isolates pure triceps work, removing core demands entirely.

Straight Bar Pushdowns for Lateral Head Activation

While most tricep exercises target all three heads to some degree, straight bar pushdowns deliver unmatched lateral head activation through their specific biomechanics and grip mechanics. You’ll maximize results by maintaining an overhand grip with elbows tucked tight against your torso throughout each rep. Full lockout at the bottom creates peak contraction where the lateral head truly shines.

Essential execution points for ideal lateral head engagement:

• Keep elbows stationary—only your forearms move during the entire range of motion
• Control both concentric and eccentric phases to maximize time under tension
• Lock out completely at the bottom to stress the lateral head maximally
• Avoid excessive weight that compromises strict form and elbow positioning
• Program 8–15 reps across multiple pushdown variations for thorough tricep development

This targeted approach builds the coveted horseshoe definition you’re pursuing. The constant resistance provided by cables keeps continuous tension on your triceps throughout the movement, making pushdowns particularly effective for muscle growth.

Bench Dips: The Accessible Home Tricep Exercise

Not everyone has access to cable machines for pushdowns, but you can still build impressive triceps with equipment you already have at home. Bench dips deliver exceptional long head activation using just a chair or bench. Position your hands shoulder-width apart with fingers forward, keeping your body close to the surface throughout the movement. Lower until your upper arms reach parallel—approximately 90 degrees—while maintaining elbows pointed back rather than flared.

Master these form cues for ideal results: engage your core, control the tempo, and avoid excessive depth below shoulder level. For injury prevention, recognize that this exercise places shoulders in internal rotation. If you’ve experienced shoulder problems, consider alternative movements. Progress from bent knees to fully extended legs as strength develops, incorporating 3 sets of 8-10 reps into your routine. The primary function of dips is elbow extension, so focus on straightening your arms powerfully rather than lowering excessively deep.

High-Rep Angled Bar Pushdowns for the Ultimate Pump

If you’re chasing that skin-stretching pump that leaves your triceps feeling like they’ll burst through your sleeves, high-rep angled bar pushdowns deliver exactly that sensation. This movement ranks among the most effective triceps hypertrophy techniques, combining metabolic stress with mechanical tension for peak growth. The angled bar advantages include reduced wrist strain through neutral grip positioning and superior activation of both lateral and long heads simultaneously.

Execute this finisher with precision:

• Position: Keep elbows fixed in front of hips, never drifting backward
• Path: Push bar down and slightly away, not toward your body
• Range: Lower to full contraction, return just past 90° elbow flexion
• Volume: Perform 3–5 sets of 15–25 reps with 30–60 second rest
• Tempo: Control the negative, squeeze hard at bottom position

The smaller range of motion enhances time under tension, maximizing metabolic stress throughout each extended set.

Conclusion

You’ve now got an arsenal of tricep exercises that would make even ancient Roman gladiators jealous of your training options. Whether you’re crushing cable work at the gym or banging out diamond push-ups at home, consistency’s your key to success. Pick three to four movements, rotate them weekly, and watch those horseshoe triceps emerge. Your arms won’t build themselves—so get after it and start implementing these proven exercises today.