8 Exercises for the Ultimate Tricep Workout
- Teres Minor, which is located where the elbow meets the forearm
- Motricus Dorsi , which is where the upper arm meets the forearm
- Brachi Major, located where the upper arm meets the shoulder
The following exercises are top tricep exercises, and they really do get results. If you want to hit all three heads, then stick to exercises that require your arms to be either bent or straight. That way, when you flex your triceps, the long head will be lengthening and contracting, and vice versa.
- Close-grip Bench Press
The bench press is a great tricep exercise to work your chest and core. Placing your hands closer together makes it so your triceps have to work harder, which can lead to new growth and more strength.
- Rope Tricep Pushdown
This move zones in on your triceps – but only if you do it right. If you use too much weight, you’ll involve your back and shoulder muscles defeating the purpose. If you can’t keep your shoulders down, lighten the load.
- Tricep Dips (Advanced)
Because you’re lifting your entire body weight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.
- Isolated Triceps Extension
When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head. The last part might not always get the attention it deserves – unless you're regularly doing exercises like this one, with your arms over your head to isolate the long head.
- Skull crushers (Lying Triceps Extensions)
Whilst there are many variations of this move, they all have one thing in common: elbow extension. As the upper arms are locked in position, the long and lateral tricep heads are called into play. Increasing the angle of an incline bench will work your triceps long head while doing the movement on a decline bench places more emphasis on the lateral triceps head.
- The Diamond Press-up
It doesn't get any more basic than this tricep exercise. The standard press-up is excellent for your chest and arms, but moving your hands closer together puts the emphasis squarely on your triceps. You're still going to get some work for your pecs with this variation, but your tri's should really feel the burn by the time you're through.
- Bench Dip (Basic)
If you struggle with conventional dips, make sure you lower slowly, maximizing your time under tension before explosively pushing back up. Once you're through, your triceps will be burning.
- Dumbbell Tricep Extensions
Save these for the end of your session, doing high rep sets of 15+