Top 11 Best Exercises for Tricep

The triceps are the largest muscles in the arms, and your upper-body is not going to look great unless you have well-defined triceps. The good thing is that you can try many targeted toning routines to train your triceps. Some tricep exercises can help you have bigger triceps and tighten up your waistline at the same time. Let's find out more about it.

Best Tricep Exercises

While many compound movements also utilize your triceps, you need to isolate those muscles to help them grow big. Here are some great exercises for well-defined triceps.

1. Triceps Lift

  • Stand in a split position with a dumbbell in your right hand. Keep your left foot ahead of your right one.
  • Slowly bend your front knee and lower your torso towards the ground. With your shoulders facing forward, keep your back leg in a straightened position.
  • Lift your right arm in a controlled motion to shoulder height. Ensure that the weight in your hand is pointing up to the ceiling. Simply move your right arm up and down – you just need to move an inch or so without bending your arm.
  • Go for 25 reps and repeat the same with other side.

2. One-Arm Kickback

  • With your left knee and palm placed firmly on a bench, grab a weight in your right hand.
  • Lift your right arm behind until it becomes parallel to your torso. Now, bend your right arm with your elbow making a right angle.
  • Straighten your arm in a controlled manner and pause at the top where you feel maximum contraction in the triceps, and then return to the starting position.
  • Perform 12 reps and repeat the same with other side.

3. Triceps Extension

  • It is one of the best tricep exercises to target both arms at the same time. Stand in a comfortable position and grab a dumbbell with both hands.
  • Take it above your head while keeping your shoulders down and back. Keep your core engaged.
  • Bend your elbows while making sure they point forward all the time. Lower the weight in a controlled motion and then extend your arms again to bring the weight up.
  • Keep your glutes and core engaged throughout the movement.
  • Perform 20 reps.

4. Triceps Pushup

  • Start with your hands placed below your shoulders and feet about hip-width apart. Keep your elbows to your sides and then lower your body slowly by bending your elbows.
  • Stop just when your chest is about to touch the floor. Use your triceps to press your body back up until your arms are straight.
  • Ensure that your legs and core stay engaged throughout the movement.
  • Perform 10 reps.

5. Triceps Lateral Lift

  • Take a split stance with your left foot forward and a dumbbell in your right hand.
  • Take your left knee down until your torso is parallel to the ground. Ensure that your shoulders are squared to the front.
  • Slowly lift your right arm until it is about the shoulder height. Keep your palm facing the floor all the time and squeeze your arm in toward your body. Move it in and out to complete one rep.
  • Perform 25 reps and then switch sides.

6. Dips

Looking for best tricep exercises? Try this one!

  • Get yourself on parallel bars and hoist your body up while making sure that your torso is perpendicular to the floor.
  • Keep your core engaged to maintain the position and avoid leaning forward because it will put more pressure on your chest and shoulders.
  • With ankles crossed and knees bent, slowly lower your body. Stop when your shoulder joints are just below your elbow joints.
  • Push your body up again using your triceps, but stop just before locking your elbows and perform another rep.

7. Kettlebell Floor Press

  • Lie on your back with a kettlebell grabbed in one hand.
  • Hold it overhead and then let it hang on the outsides of your wrists.
  • Slowly bend your arm and let the kettlebell move towards the floor. Stop when your elbows touch the ground.
  • Press back up and repeat.

8. Dumbbell Lying Triceps Extensions

  • Lie on the ground with your face up and a pair of dumbbells in your hands.
  • Straighten up your arms with the dumbbells still in your hands. Ensure that your palms face each other.
  • Slowly bend your elbows without letting your upper arms move. Stop when your forearms are beyond parallel to the ground.
  • Take a little pause and then push the weights back up.
  • Repeat.

9. One-Arm Press

  • Lie on the floor on your left side. Keeping your knees slightly bend and legs stacked, place your left arm on other shoulder.
  • Lift your torso by pressing your right palm into the ground.  Extend your right arm at the same time, but stop when it is straight.
  • Perform 12 reps, and then switch sides.

10. Stability-Ball Push-Up

  • It is among the best tricep exercises because it puts serious pressure on triceps and uses your core strength as well. Start by getting into a plank position but keep your toes on a stability ball.
  • With your hands a bit closer than shoulder-width apart, let your body come down to the floor. Stop when your elbows make a right angle with the ground and push back up using your triceps.
  • Perform 12 reps.

11. Dumbbell Skull Crusher

  • Like on a bench with your arms extended overhead. You can also lie on a stability ball to make this exercise even more challenging.
  • Grab a dumbbell in each hand and slowly bend your elbows behind your head until your forearms are aligned with the floor.
  • Straighten your arms in a controlled manner and return to the starting position.
  • Perform 12 reps.
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