When people want bigger arms, they often spend most of their time training biceps. A few effective triceps exercises, combined with good form and consistent training, can help you build strength and muscle over time.
This workout includes six simple exercises that you can add to your upper-body or arm training routine.
Why Train Your Triceps?
Your triceps are the muscles on the back of your upper arm. They help extend your elbow and play an important role in pressing movements.
Strong triceps can support exercises such as the bench press, shoulder press, and push-ups. Building them can also improve the overall appearance of your arms.
1. Triceps Pushdowns
Triceps pushdowns are one of the easiest exercises for beginners to learn.
Attach a rope or straight bar to a cable machine. Keep your elbows close to your body and push the attachment downward until your arms are extended. Slowly return to the starting position.
Sets: 3
Reps: 10–15
Rest: 30–60 seconds
2. Overhead Triceps Extensions
Overhead extensions place your triceps in a different position and can be performed with a dumbbell or cable.
Hold the weight above your head. Bend your elbows and lower the resistance behind your head. Then extend your arms and squeeze your triceps.
Sets: 3
Reps: 10–12
Rest: 30–60 seconds
3. Skull Crushers
Skull crushers are a popular triceps exercise that can be performed with a barbell or dumbbells.
Lie on a bench and hold the weight above your chest. Bend your elbows to lower the weight toward your forehead or slightly behind your head. Extend your elbows to return to the starting position.
Sets: 3
Reps: 10–12
Rest: 30–60 seconds
4. Close-Grip Bench Press
The close-grip bench press combines heavy pressing with strong triceps involvement.
Lie on a bench and grip the bar slightly narrower than you would for a standard bench press. Lower the bar toward your chest and press it upward while keeping your elbows controlled.
Sets: 3
Reps: 8–12
Rest: 60–90 seconds
5. Bench Dips
Bench dips use your body weight to train the triceps and can be performed with minimal equipment.
Place your hands on the edge of a stable bench and extend your legs. Lower your body by bending your elbows, then push through your hands to return upward.
Sets: 3
Reps: 10–15
Rest: 30–60 seconds
6. Cable Overhead Extensions
Cable overhead extensions provide continuous resistance throughout the movement.
Stand with your back toward the cable machine and hold the rope overhead. Keep your elbows pointed forward and extend your arms until your triceps are contracted.
Sets: 3
Reps: 10–15
Rest: 30–60 seconds
Tips for Bigger Triceps
You do not need to train your triceps every day. Give them enough recovery time between challenging sessions.
Progressive overload is also important. When you can complete your target repetitions with good form, gradually increase the resistance or repetitions.
Final Thoughts
These six triceps exercises give you a balanced selection of movements for building stronger and bigger arms. Choose exercises that feel comfortable, use proper form, and gradually make your training more challenging.
