11 Triceps Workouts for Building Arm Strength

Tricep workouts include bodyweight and weight-training exercises that build strength in the triceps muscles, the muscles along the backs of your arms. Whether you're a beginner or seasoned athlete, triceps workouts are great for a variety of fitness levels and workout routines. The best triceps workouts are more than just arm workouts—they also work your pecs, shoulders, abs, and glutes to build strength throughout your body. Practice triceps exercises along with chest exercises and biceps exercises for a challenging, high-rep, superset workout.

Consider eleven of the best triceps exercises for building muscle on the backs of your arms.

1. 1. Triceps press: The triceps press is an effective upper-body workout designed to build strength in the triceps muscles along the backs of your arms. Also known as the dumbbell triceps press, this strength-training exercise delivers a powerful triceps workout to the back of your arms as well as your core and chest muscles. Triceps presses are performed by lying on your back on a flat bench and pressing dumbbells from a 90-degree angle at your sides to a full extension above you. Some common variations and modifications include swapping out dumbbells for a barbell or using a pulley cable machine equipped with an EZ bar or straight bar.
2. 2. Tricep pushdown: A tricep pushdown is an isolation exercise designed to target your triceps muscles. Perform tricep pushdowns by standing in front of a pulley machine with your feet shoulder-width apart. Grab hold of the cable attachment on the pulley machine. This attachment can be fitted with a rope, a straight bar, or a V-bar. Keep your upper body aligned as you pull down on the cable attachment through a full range of motion in your elbows.
3. 3. Overhead tricep extension: An overhead tricep extension, also known as a dumbbell tricep extension, is an isolation exercise that targets your triceps muscles. Perform overhead tricep extensions by holding a pair of dumbbells and standing with your feet shoulder-width apart. Raise the dumbbells over your head. Keep your upper arms in place and hinge your elbow, lifting the dumbbells overhead through a full range of motion. Although this triceps exercise is typically performed with a pair of dumbbells, you can also use a resistance band, a pulley on a cable machine, or a barbell.
4. 4. Tricep kickback: The tricep kickback is an isolation exercise focused on the triceps brachii muscle (which is made up of a lateral head, medial head, and long head) in the back of your arm. Perform tricep kickbacks by bending forward and lifting your arms behind you. Although this triceps exercise has several variations, it typically requires a pair of dumbbells.
5. 5. Lying triceps extension: Lying triceps extensions, also known as skull crushers, are an isolation exercise focused on your triceps muscles. Lying triceps extensions are performed by lying on your back on a flat bench or the floor and lifting dumbbells from behind your head to full extension above you. With proper form, this strength training exercise can be more than just a triceps exercise—it can also work muscle groups like the deltoids in your shoulders and the latissimus dorsi muscle in your back. Some lying triceps extension variations substitute dumbbells for a barbell or a pair of kettlebells.
6. 6. Cable machine tricep extension: The cable tricep extension—also known as the cable rope triceps pushdown—is an effective triceps exercise. For this exercise, you'll need a cable pulley machine with a rope attachment, EZ bar, or straight bar. To practice cable tricep extensions, face the cable pulley machine and grip the bar or rope with an overhand grip. Keeping your upper body straight, pull the bar down so that your arms reach a 90-degree angle. Slowly pull the bar down until your arms are fully extended, then return them to a 90-degree angle before repeating.
7. 7. Tricep push-up: A tricep push-up is a compound exercise that works muscle groups across your whole body. Perform tricep push-ups by holding your body in a high plank position with your upper body and lower body forming a straight line; keep your hands directly below your shoulders, and lower your body until your elbows form a 90-degree angle alongside your ribs.
8. 8. Diamond push-up: Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up. Practice diamond push-ups by bringing your hands close together to form a diamond or triangle shape below your chest. Keep your back and legs in a straight line and push yourself off the ground.
9. 9. Reverse-grip tricep pushdown: Reverse-grip tricep pushdowns are triceps exercises designed to isolate and build strength in your triceps muscles. The exercise can be practiced with a resistance band or by placing a straight bar attachment on a pulley machine in a high pulley position. To practice reverse-grip triceps pushdowns, stand with your feet shoulder-width apart, grip the straight bar or resistance band with an underhand grip, and pull it down toward your quads.
10. 10. Close-grip bench press: The close-grip bench press is a compound exercise performed by lying on a flat bench and lifting a weighted barbell. This type of bench press uses a closer grip than a traditional bench press. The posture of a close-grip bench press puts special emphasis on the triceps. With proper form, the close-grip bench press can put less strain on your shoulder joints and encourage hypertrophy, or muscle growth, in your arms.
11. 11. Negative push-up: A negative push-up is similar to a standard push-up with the exception that it is performed more slowly and with a greater level of control. By slowing down the push-up in the "negative" phase, you hold your bodyweight for longer, putting greater tension on your core, triceps, and lower back. To perform negative push-ups, assume the push-up position by placing your hands palms-down on the floor shoulder-width apart. Slowly lower your chest toward your hands until your upper body touches the floor. Rest your knees on the ground and complete the full range of motion by exploding back to the starting position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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