5 Effective Triceps Exercises for Stronger Arms

Building strong triceps is essential for overall arm strength and definition. These five triceps exercises will help you develop the back of your arms and improve upper body power.

1. Triceps Dips

Triceps dips are a bodyweight exercise that works the triceps, shoulders, and chest. Sit on the edge of a bench, place your hands beside your hips, and lower your body down by bending your elbows. Push yourself back up to the starting position.

2. Close-Grip Bench Press

This exercise targets the triceps while also engaging the chest and shoulders. Lie on a bench with a barbell, grip the bar with your hands about shoulder-width apart, and press the bar upward by extending your arms, then lower it back down slowly.

3. Triceps Pushdowns

Triceps pushdowns are done using a cable machine. Attach a straight bar or rope handle, grip the bar with palms facing down, and push the bar down until your arms are fully extended. Return to the starting position slowly.

4. Overhead Triceps Extension

This exercise isolates the triceps. Hold a dumbbell with both hands behind your head, and with your elbows pointing upward, extend your arms to lift the weight overhead. Lower the dumbbell back down in a controlled motion.

5. Diamond Push-ups

Diamond push-ups target the triceps and chest. Get into a push-up position with your hands placed close together, forming a diamond shape. Lower your body until your chest is just above your hands, then push back up.