10 Best Tricep Exercises from a Trainer
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
The best tricep exercises will help you strengthen and tone your arms. When I train people, they often ask me how to tone their arms and lose the “jiggly arms” common in the upper arm area. Adding tricep exercises to your strength training workouts will help give you more defined triceps. Strength training is also one of the best ways to lose weight and reduce body fat. You’ll see the best results when you pair strength training with a healthy eating program and regular cardio workouts like walking or running.
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Triceps Anatomy
Before we get into the best dumbbell tricep exercises, it helps to understand the anatomy of the triceps. The triceps brachii, often called the triceps, is a large, horseshoe-shaped muscle on the back of your upper arm. The triceps runs from your shoulder to your elbow.
Your triceps muscles play a pivotal role in straightening your elbow joint. Your triceps also help stabilize your shoulder joints. As the name “tri” implies, the triceps is made up of three heads. They are:
The long head of the triceps stretches from your shoulder blade down the back of your arm to the elbow. The long head helps straighten your elbow and also helps with shoulder stabilization.
The lateral head runs along the outer part of the back of your upper arm. The lateral head helps straighten your elbow.
The medial head stretches along the inner part of the back of your upper arm.
The three heads of the triceps brachii come together to form a common tendon that inserts on the olecranon process of the ulna, the bony bump at the tip of your elbow.
There are many benefits of strength training. Strengthening your triceps helps improve your arm and shoulder movements and boosts your athletic performance. Strong triceps also offer aesthetic benefits. Adding triceps exercises to your workout program will give you more muscle definition in your upper arms.
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Best Tricep Exercises
I am listing my top tricep exercises to strengthen your triceps and offer upper arm definition. Add some of these exercises to your workout routine to define and strengthen your triceps. This list includes bodyweight exercises, dumbbell exercises, and machine exercises.
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There are beginner-friendly tricep workouts you can do with exercises like push-ups and seated dips. I have listed the beginner exercises first in each category and the more advanced exercises at the end of each section. I’m also including variations of these tricep exercises, with beginner and advanced versions, when possible. For example, modified push-ups are beginner-friendly versions that can prepare you for more advanced diamond push-ups.
The number of reps and triceps exercises you need depends on your fitness level, goals, and equipment. Most people do best with at least one or two tricep exercises at least twice a week as part of a regular strength training program. Do two to three sets of 10 to 12 reps for each exercise.
If you need a personalized training plan to help achieve your fitness goals, visit the Runstreet Training Center, and I’ll be happy to help you.
Bodyweight Tricep Exercises
You don’t need any equipment for these bodyweight exercises.
1. Dips
For triceps dips, you can use a sturdy bench, chair, ledge, or step for seated dips or parallel bars for an advanced triceps workout.
How To Do It:
To do seated dips, sit on the edge of a chair or bench with your feet flat on the floor, hip-width apart. Grip the edge of the bench or chair with your fingers gripping the front and your hands shoulder-width apart.
Bring your hips forward so your glutes are off the bench.
Straighten your arms, lift your torso up, and push down through your palms. Keep your core engaged and back straight throughout the movement.
Lower yourself down, bending your elbows slowly until your upper arms are parallel to the floor. Keep your elbows close to your sides without flaring them out.
Push back up to the starting position by pressing through your palms and extending your elbows.
Repeat.
Advanced Variation:
You can do triceps dips using parallel bars for a more intense workout. For these exercises, start from a straight arm position with your hands gripping the bars, palms facing inward. Slowly lower your body, bending at the elbows as far as possible while maintaining your form. Straighten your arms and press back up into the starting position.
2. Push-ups
Push-ups are a versatile compound exercise that strengthens your triceps, chest (pectorals), shoulders (deltoids), and core muscles. Push-ups are an excellent way to strengthen your tris and other muscles without equipment.
How To Do It:
Begin by lying on your stomach with your hands planted on the floor about shoulder-width apart. Your legs should be extended and your toes planted on the ground.
Push up, extending your arms to straighten them, keeping your core tight and body in a straight line.
Slowly lower your body back toward the floor and then repeat.
Do not allow your hips to rise up or sag. Keep your body in a straight line with your spine neutral and your chin tucked.
Modified Push-ups:
If you’re new to upper-body strength training or struggling with push-ups, try modified push-ups. For these, bend your knees slightly and rest them on the floor while you do your push-ups. Keep your upper body in a straight line and your core muscles engaged throughout the exercise.
3. Diamond Push-Ups
Diamond push-ups are for intermediate and advanced levels. These add more intensity to your tricep exercises.
How To Do It:
Begin from all fours with your hands shoulder-width apart directly under your shoulders. Extend your legs back so your body forms a straight line from your head to your heels.
Engage your core by pulling your belly button towards your spine.
Now, move your hands closer together so that your thumbs and index fingers touch, forming a diamond shape in the center of your palms.
Inhale as you slowly bend your elbows, lowering your chest towards the ground. Keep your elbows tucked in close to your sides at about a 45-degree angle. Don’t let your elbows flare out to the sides.
Lower yourself down until your chest nearly touches the ground or as low as you can comfortably go while maintaining good form.
Exhale as you press back up to the starting position by extending your elbows. Repeat.
Dumbbell Tricep Exercises
Dumbbells add intensity to your tricep exercises. You can do these tricep workouts at home or at the gym, wherever you have access to dumbbells. Choose a weight amount that is challenging by the last set but not so hard that you can’t maintain good form.
4. Dumbbell Overhead Tricep Extension
Dumbbell overhead extensions are a versatile exercise that all fitness levels can do. This is one of my go-to tricep exercises at home and at the gym. If you’re a beginner, start with holding one dumbbell with both hands. For an advanced workout or to add more weight, you can hold two dumbbells next to each other overhead.
How To Do It:
Stand with both hands holding a dumbbell (or dumbbells) above your head, with your arms extended.
Lower the dumbbell behind your head, bending at the elbows until your forearms nearly touch your biceps.
Press the weight back up to the starting position, extending your arms. Repeat.
5. Dumbbell Triceps Kickback
The dumbbell triceps kickback is an excellent exercise to strengthen your triceps. It’s important to maintain good posture with a straight back and engaged core muscles throughout this exercise.
How To Do It:
Begin by standing with your feet shoulder-width apart and knees slightly bent. Engage your core by pulling your belly button towards your spine and maintain a straight back throughout the exercise.
Hold a dumbbell in each hand with a neutral grip (palms facing each other). You can also use an overhand grip (palms facing forward) if it’s more comfortable for you.
Hinge forward at your hips, keeping your back straight. Lower your torso until it’s almost parallel to the floor. Your arms should be hanging straight down with the dumbbells beside your thighs.
Keeping your upper arms close to your body and elbows close to your body, extend your forearms back until your arms are straight. Squeeze your triceps as you reach a full extension.
Pause for a second, then slowly lower the dumbbells back down to the starting position by bending your elbows. Repeat.
Modification: For less pressure on your back, you can do one-armed tricep kickbacks using a weight bench for support. For this variation, place one bent leg and the same side hand on a weight bench for support. Hold the dumbbell in your other arm and do kickbacks.
6. Skull Crushers
Skull crushers - also called a lying tricep extension - isolate and strengthen your triceps muscles. Use a manageable weight for this exercise and take precautions as there is a risk to your head if you drop the weight.
How To Do It:
Lie on your back on a weight bench with your knees bent and feet planted on the floor.
Hold a dumbbell with both hands, with your arms extended up in the air.
Slowly lower the dumbbell toward your forehead, bending at the elbows.
Lower the weight until your forearms are nearly parallel to the floor or slightly below your forehead.
Exhale and press the dumbbell back up to the starting position, straightening your arms. Repeat.
Dumbbell or Barbell Exercises
7. Close-Grip Bench Press
You can do this close-grip bench press using either a barbell (for advanced weightlifters) or dumbbells. This compound exercise strengthens your triceps, chest (pecs), and shoulders (delts).
How To Do It:
Lie on your back on a weight bench with your knees bent at about a 90-degree angle and feet planted on the floor.
If you’re using a barbell, unrack the barbell with your hands positioned closer together than shoulder-width apart. Place your hands just inside the grooved part of the barbell or slightly closer. Grip the bar with an overhand grip (palms facing down). For dumbbells, hold the dumbbells in front of you with your arms extended and the dumbbells slightly closer than shoulder-width apart.
Lift the barbell off the rack or hold the dumbbells and position the weight directly over your chest. Extend your arms fully so your arms are straight.
Slowly lower the weight towards your chest with a controlled motion. Keep your elbows tucked in close to your sides at about a 45-degree angle throughout the movement. Don’t allow your elbows to flare out to the sides.
Lower the weight down until it touches your lower chest, or slightly below your sternum. You don’t need to allow the weight to go down further, which can put stress on your shoulders.
Exhale and press the weight back up to the starting position by extending your arms out straight. Repeat.
Machine Tricep Exercises
If you’re working out at a gym, you can hit some of the machines for tricep exercises. Machines often isolate and target specific muscles.
8. Tricep Push-Downs
Tricep push-downs are a great exercise to isolate and strengthen your triceps muscles using a cable machine. The cable pulley in the machine offers tension to add resistance to your workout. You can adjust the weight of the machine to hit a challenging but doable weight.
How To Do It:
Adjust the cable machine to your ideal weight amount. Start with a weight that allows you to perform 10 to 12 repetitions with good form. The attachment should hang in front of you at chest height.
Stand facing the cable machine with your feet hip-width apart and core engaged. Hold the handle attachment with your palms facing down.
Maintain good posture with your core engaged, back straight, and knees slightly bent.
Extend your forearms and push down while keeping your elbows by your sides.
Keep your upper arms next to your sides, and slowly lower the attachment (it may be a bar or rope) down towards your thighs. Don’t swing the weight or use momentum. Focus on squeezing your triceps as you lower the weight. Lower until your arms are almost straight.
Bend at the elbows and slowly bring the attachment back up to the starting position. Repeat.
9. Triceps Extensions
You can do tricep extensions from a seated position using a machine. This exercise isolates and strengthens your triceps.
How To Do It:
Sit tall and grip the handles of the triceps machine with your palms facing each other. Your elbows will be bent at the start.
Straighten and lower your arms, extending your arms at the elbows.
Lower the weight back to the starting position, bending your elbows and squeezing your triceps.
10. Weighted Dips
Weighted dips offer an advanced triceps workout. If you’re new to dips, you can start with no weights. You’ll need a dip bar station or sturdy parallel bars for this exercise. To add weights, you’ll need a dip belt with a weight chain or weighted vest. You can increase the intensity of your workout by using heavier weights.
How To Do It:
If using a dip belt, attach the weight chain and loop it through the belt buckle. Secure the belt around your waist with the weight hanging in front. Alternatively, you can wear a weighted vest.
Hold the dip bars with an overhand grip (palms facing down) and your hands shoulder-width apart.
Extend your arms fully so your arms are straight and your body is lifted off the ground with your shoulders slightly above your elbows. Engage your core and keep your back straight.
Inhale as you slowly lower your body by bending your elbows. Keep your elbows tucked in close to your sides, and don’t let them jut out.
Lower yourself until your elbows reach a 90-degree angle or as low as you can comfortably go while maintaining good form. You can feel a stretch in your chest at this point.
Exhale as you press yourself back up to the starting position by extending your arms. Repeat.
Add some of these tricep exercises to your workout routine to strengthen your tris and see more muscle definition. For most people, doing at least two triceps exercises during your regular strength workout will offer great benefits. The Physical Activity Guidelines for Americans recommends doing strength training at least twice a week for good health.
If you need a training program to help you slay your fitness goals, head to the Runstreet Training Center. Get more training tips and deals delivered to your inbox weekly with our Wellness Wednesday newsletter. Follow and tag @Runstreet on Instagram for more training and fitness tips. Happy lifting to you!
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
