Today’s fitness culture focuses on sculpting and toning our bodies, particularly isolating specific muscle groups. While not always popular in the gym, working out your triceps can hugely benefit overall strength, balance, and functional mobility.

The triceps are composed of three different muscles at the back of the upper arm: the long head, lateral head, and medial head. These muscles are responsible for aiding shoulder stability and movement and have a major role in elbow extension. In addition, developing these muscles can help you improve your overall strength when performing other exercises like chest or shoulder presses.

This article will outline the five most effective exercises for training your triceps from beginner to more advanced movements.

Bench Dips

Bench dips are excellent for those just starting to target their triceps. To perform the exercise, grab a bench or chair and place both feet onto another bench behind you so your body is elevated from the ground. Then, with your legs straightened, lower yourself down using mostly your arms until you feel a slight stretch in both arms before bringing yourself back up again to your starting position. Keep your back close to the bench throughout the motion for the best results. You can also increase the difficulty by adding extra weight or increasing repetitions once you have gotten used to this exercise.

Push-Ups (with Variations)

Push-ups are essential to any workout routine, but they don’t always get credited as one of the best exercises for tricep development! Adjusting regular push-ups to include variations such as wider hands or hand positions closer together helps work towards building stronger triceps while still providing all other benefits regular push-ups provide too! Hand claps or plank movements can also be added into this move to help increase the difficulty and challenge those already used to doing push-ups regularly!

Close-Grip Bench Press

This is an excellent compound exercise that primarily targets the triceps. Lie on a bench, hold a barbell with your hands placed closer than shoulder-width apart, and lower it to your chest. Push the bar back up to the starting position, making sure to keep your elbows tucked in.

Tricep Dips

This exercise works the triceps, shoulders, and chest. Place your hands on parallel bars with your feet lifted off the ground. Lower yourself by bending your elbows, keeping them close to your body, until your arms form a 90-degree angle. Push yourself back up to the starting position.

Overhead Tricep Extension

This exercise is excellent for isolating the triceps. Hold a dumbbell with both hands and lift it overhead. Lower the weight behind your head by bending your elbows, then extend your arms back up to the starting position.

Tricep Pushdown

This exercise targets the lateral head of the triceps. Attach a rope to a cable machine and hold it with both hands. Stand with your feet shoulder-width apart and push the rope down until your arms are fully extended, then return to the starting position.

Single-Arm Dumbbell Tricep Extension 

This exercise isolates each tricep individually, helping to correct any strength imbalances. When doing this exercise, it’s important to keep your elbow close to your head throughout the movement. Avoid letting your elbow flare out to the side, as this will take the focus off your tricep and engage other muscles instead. You can use a bench to support your non-working arm and help keep your body stable during the exercise. Start with a light weight and focus on maintaining proper form and technique to get the most benefit from this exercise.

Diamond Push-ups 

This variation of the push-up targets the triceps. Place your hands close together in a diamond shape on the ground, with your fingers pointing towards each other. Keep your body in a straight line and lower yourself until your chest almost touches the ground. Push yourself back up to the starting position.

Tricep Extensions

Tricep extensions use some weight tools such as dumbbells or kettlebells and involve slowly lifting them above and beyond your head from a mid-way position before slowly lowering them back down again – this isolates each muscle in turn, making it much more effective than just completing regular press ups alone! This move also helps prevent injury due to its controlled form, unlike more explosive heavy-lifting alternatives, which can sometimes risk strain if done incorrectly, so make sure you take special care when starting with this one!

Overhead Tricep Presses

Using either a barbell or two dumbbells, overhead tricep presses require laying flat on a bench with legs off either side so that weights rest securely above either shoulder – then pushing them up with force over time will gradually strengthen all three heads found within these muscle groups! Be sure not to overload too soon, however, because the incorrect form can quickly lead to potential injuries if not monitored correctly – start with light weights first, then work your way up once you start feeling comfortable with its movement pattern over time.

Towel Pull Downs

This move requires looping either end of an old towel around something sturdy like a door handle before gripping it firmly on either side & pulling downwards hard against resistance – Making this motion should feel relatively difficult, which is how it should be done & slowly pushing back up afterward gives each arm a lot of benefits while developing crucial stabilizer muscles along each side too! Try adding multiple sets into normal routines & reps will soon follow suit & significantly increase well-rounded arm development over time without needing much additional equipment at all times – ensuring convenience & simplicity is key when trying new methods like these today.


Toning any muscle group takes dedication and perseverance, but by regularly adding these five targeted exercises into your workout routine, you’ll see great results in no time! Whether you’re looking for better sports performance, increased strength levels, improved balance, or want well-developed arms, focusing on these smaller muscle groups becomes hugely beneficial in bigger ways than often realized initially — helping develop far more than just aesthetic goals over time. Remember to warm up and perform stretches for the tricep after your workout.