The 8 Most Effective Triceps Exercises

Strong arms are important for almost every upper body movement you do each day and your triceps are often the heavy lifters. Anytime you push something— If it is a door, for example, a stroller, a lawnmower, or a barbell—you’re using your triceps. Further, strong triceps are essential for training other muscle groups. Strong triceps are needed to do push-ups, for example, as well as chest presses.

The triceps is a single muscle with three different heads: the long head, lateral head, and medial head. All of these heads contract during triceps exercises, but some moves emphasize the muscle fibers of certain triceps heads more than others. The best way to build strong, firm triceps is to choose a mix of exercises that hit all those muscle fibers from every angle. The 8 Most Effective Triceps Exercises

Best Triceps Workouts

Some triceps exercises are more effective than others, according to the ​American Council on Exercise (ACE). In an ACE-commissioned study, researchers took exercisers through eight of the most common triceps exercises and recorded muscle activity by attaching EMG electrodes to subjects’ triceps. With this information, they were able to rank the best triceps exercises. Here, a list of the top triceps in order of effectiveness (starting with most effective):

• Diamond push-ups: Also known as triangle push-ups, this exercise emphasizes all three heads of the triceps muscle and is the most effective move for that.
• Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. It is also easier, so it may be more user-friendly than push-ups.
• Dips: This exercise also works all three triceps heads and has the added benefit of helping to activate core muscles.
• Overhead triceps extensions: Including this exercise means you have a move that primarily emphasizes the long head of the triceps muscle, which is a nice complement to the other exercises.
• Triceps rope pushdowns: This move emphasizes the long head of your triceps, again a nice complement to the other exercises.
• Triceps bar pushdowns: This bar variation emphasizes the long head of the triceps but is slightly less effective than rope pushdowns.
• Lying triceps extensions: This is yet another way to target the long head of the triceps primarily.
• Close grip bench press: This move primarily targets the lateral head and is a more accessible option for those getting started with triceps exercises.

Triceps Kickbacks

From what the ACE study has shown, the triceps kickback is the second most effective triceps exercise and not far behind diamond push-ups, achieving about 88% muscle activation. The 8 Most Effective Triceps Exercises

By bending forward, you really have to work against gravity to move the weight up and down. The key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. If your elbow drifts down, use a lighter weight to maintain good form.

How to Do Triceps Kickbacks

1. Prop the right foot on a step or platform, resting the right forearm on the thigh to support the back or allowing the arm to drop directly below the shoulder.
2. Hold a weight in the left hand and pull the elbow to the torso level.
3. Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps muscle.
4. Lower the forearm to about 90 degrees and repeat for 1 to 3 sets of 8 to 16 reps.
5. Focus on keeping the upper arms stationary against the body throughout the exercise.

Triceps Dips

Triceps dips are the third most effective and challenging exercise, depending on how you position your feet. In this version, the knees are bent, facilitating the mobility of the body. Extending your feet out will increase the intensity of the exercise. The 8 Most Effective Triceps Exercises

The key to ensuring this move is safe is keeping your hips close to the chair or bench to avoid straining the shoulders. Keep the shoulders down and away from the ears, and if you feel any discomfort in the shoulders, skip this exercise.

How to Do a Triceps Dip

1. Sit on a chair or bench with your hands just outside your hips, with your knees bent or your legs extended straight out (harder).
2. Lift up onto your hands, keeping your hips very close to the chair or bench. Bend your elbows, lowering down until they’re about 90 degrees.
3. Keep the elbows pointing behind you, the shoulders down, and the abs engaged.
4. Push back to start and repeat for 1 to 3 sets of 8 to 16 reps.
5. Avoid this exercise if you feel any pain in the shoulders.

Overhead Triceps Extensions

The overhead triceps extension is the fourth most effective exercise, activating about 76% of muscles. The key is keeping the arms next to the ears as you lower the weight behind you. Make sure you can contract the abs to keep your back from arching. The 8 Most Effective Triceps Exercises

You can do this exercise seated or standing. As hard as it may seem, this move feels more challenging when you’re sitting, and sitting on an exercise ball adds an element of core strength.

How to Do an Overhead Triceps Extension

1. Sit on a chair, bench, ball, or stand; keep your back straight. Hold a weight in both hands, extending it up overhead.
2. Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles.
3. Straighten the arms, contracting the triceps, and then repeat for 1 to 3 sets of 8 to 16 reps.
4. Keep the abs engaged throughout the exercise and avoid arching the back.

Rope Pushdowns

The rope pushdown, normally done on a cable machine with a rope attachment, comes in at number five, eliciting about 74% muscle activation. The idea is to spread the rope at the bottom of the movement to fire up the triceps muscle. The 8 Most Effective Triceps Exercises

How to Do a Rope Pushdown

1. At a cable machine with a rope attachment, hold the rope near the knotted ends and begin the exercise with the elbows bent at about 90 degrees. Your elbows should be next to your torso.
2. Extend the arms, taking the hands down towards the floor, spreading the rope slightly out on either side as you contract the triceps.
3. Bring the forearms back to start and repeat for 1 to 3 sets of 8 to 16 reps.

Bar Pushdowns

The bar pushdown is similar to the rope pushdown but slightly less effective at about 67%. This exercise is usually done on a cable machine at the gym using a small bar attachment, although you can also do this exercise at home with an exercise band and a the threading of a tiny pole or bar through the handles.

How to Do a Bar Pushdown

1. Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees.
2. Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms.
3. Bring the bar back up to about chest level without moving the elbows and repeat for 1 to 3 sets of 8 to 16 reps.

Lying Triceps Extensions (Skull Crushers)

Triceps extensions performed lying down (also known as skull crushers) come in at a surprising number seven, eliciting about 62% muscle activation. Some exercisers will find this comparatively low activation rate surprising because this exercise is known for being challenging. The 8 Most Effective Triceps Exercises

The muscle activation data doesn’t mean you should stop doing these exercises, but rather that you should work them into a program that includes some of the top exercises as well. Using a variety of exercises that tackle different muscles at different intensities will lead to better results and stronger triceps.

How to Do a Skull Crusher

1. Lie on a bench, step, or floor and hold a barbell or dumbbell with your hands about shoulder distance apart.
2. Begin the exercise by extending the weight up over your head, with your palms facing out and thumbs next to your fingers.
3. Bend the elbows and lower the weight until the elbows are at about 90-degree angles. Don’t go too low during this part of the exercise, as you might hit your head or face.
4. Squeeze the triceps to straighten the arms without locking the joints.
5. Repeat for 1 to 3 sets of 8 to 16 reps.

Close Grip Bench Presses

The close grip bench press comes in eighth as an an efficient exercise for the triceps, eliciting about 62% muscle activation. This move also involves quite a bit of the chest, which may be why the triceps don’t work as much as in other exercises. The 8 Most Effective Triceps Exercises

That doesn’t mean you shouldn’t do this exercise. In fact, it can be a great exercise for working both the chest and triceps in the same workout.

How to Do a Close Grip Bench Press

1. Lie on a bench or step holding a barbell with hands about shoulder-width apart.
2. Begin the exercise with the elbows bent and the barbell hovering just over the ribcage.
3. Press the weight straight over the ribcage, focusing on contracting the triceps.
4. Lower and repeat for 1 to 3 sets of 8 to 16 reps.