Your triceps make up the larger part of your upper arm, so they’re key to building bigger arms. This guide covers the best tricep workouts using dumbbells, cables and barbells, plus a simple biceps and triceps routine.
Quick answer: Good tricep workouts include an overhead extension, a pushdown and a heavier press like close-grip bench press or dips. Do 3 sets of 8 to 12 reps of each, twice a week, and add weight or reps over time.
Tricep Workouts With Dumbbells
1. Dumbbell Skull Crusher
Works all three heads of the triceps.
- Lie on a flat bench holding dumbbells above your chest, palms facing each other.
- Bend your elbows to lower the dumbbells beside your head.
- Straighten your arms to lift them back up.
2. Dumbbell Overhead Extension
Stretches the long head for more growth.
- Hold one dumbbell with both hands above your head.
- Lower it behind your head, keeping your elbows pointing up.
- Straighten your arms.
3. Dumbbell Tricep Kickback
Great for squeezing the triceps.
- Hinge forward with a flat back, upper arm parallel to the floor.
- Straighten your arm behind you and squeeze.
- Lower slowly.
Cable Tricep Workouts
4. Cable Tricep Pushdown
The classic tricep builder.
- Hold a bar or rope on a high pulley with elbows at your sides.
- Push down until your arms are straight.
- Return slowly.
5. Reverse-Grip Cable Pushdown
Changes the grip to work the triceps differently.
- Hold the bar with palms facing up and push down with elbows at your sides.
6. Cable Tricep Kickback
Keeps tension on the triceps even at the bottom.
- Hold a low pulley handle, hinge forward and straighten your arm behind you.
Tricep Workouts With a Barbell
7. Barbell Skull Crusher
Lets you use more weight than dumbbells.
- Lie on a bench holding an EZ bar above your chest.
- Lower it towards your forehead by bending your elbows, then straighten your arms.
8. Close-Grip Bench Press
A heavy compound exercise for tricep size and strength.
- Grip the bar at shoulder width, lower it to your lower chest with elbows close, and press up.
9. Tricep Dips
Uses your body weight to build strong triceps.
- Support yourself on parallel bars, keep your body upright, lower until your upper arms are parallel to the floor, then press up.
Biceps and Triceps Arm Workout
Training biceps and triceps on the same day is an efficient way to build your arms. Alternate between them so one muscle rests while the other works.
| Exercise | Muscle | Sets x Reps |
|---|---|---|
| Close-Grip Bench Press | Triceps | 3 x 6 to 8 |
| Barbell Curl | Biceps | 3 x 8 to 10 |
| Dumbbell Overhead Extension | Triceps | 3 x 10 to 12 |
| Incline Dumbbell Curl | Biceps | 3 x 10 to 12 |
| Cable Pushdown | Triceps | 3 x 12 to 15 |
| Hammer Curl | Biceps | 3 x 10 to 12 |
Frequently Asked Questions
How many tricep exercises should I do?
Two to three exercises per session is enough: one overhead movement, one pushdown and one heavy press or dip.
How often should I train triceps?
Twice a week works well. Remember that chest and shoulder presses also work your triceps.
Which tricep exercise is best for size?
Close-grip bench press and dips let you lift heavy, while overhead extensions stretch the long head. Combining them gives the best results.
The Bottom Line
For bigger, stronger triceps, combine an overhead extension, a pushdown and a heavy compound move like close-grip bench press or dips. Train triceps twice a week with good form, and pair them with biceps work for a complete arm routine.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
