10 Best Tricep Workouts To Build The Upper Arms

When it comes to arm training, most people tend to focus on the biceps. After all, they’re the first things you see in the mirror alongside the chest. On top of this, they also help to develop pulling strength and functional movements.

However, what most people don’t know is that the triceps make up two-thirds of your upper arm mass. Because of this, they make up a huge amount of your overall upper-arm appearance. They also improve lockout strength on many pressing movements. 

Bearing these points in mind, training the triceps should be high on the priority list. When it comes to tricep training, most people tend to focus on pushdowns  Pushdowns are great, but they don’t take all three tricep heads into account. 

In this article, we explain the best tricep workouts for overall mass. We also look at the anatomy of the triceps so you can better understand what you’re working on.

10 Best Tricep Workouts For Building Massive Arms

The exercises below represent some of the best tricep workouts for mass. They’re presented in no particular order.

Triceps Dip

First on the list are triceps dips. These classic tricep-builders are the heart of many functional arm-building routines for different workout goals. 

They work all three tricep heads as the primary movers. The secondary movers include the abdominal head of the pectoralis major, the anterior (front) deltoid, and the trapezius. 

What’s great about the triceps dip is that it uses a functional movement pattern that involves a challenging elbow extension motion. It also requires good stability to maintain a stable body position as you dip.

How To Do

1. Stand in front of a pair of parallel dip bars. Your feet should be hip-width with your chest up and back neutral. 
2. Step onto the raised platform while maintaining control. 
3. Grip the pair of parallel bars using a neutral, overhand grip. 
4. Exhale and engage your core. Extend your arms so you’re supporting your weight. 
5. Inhale and bend at your elbows to slowly lower down. 
6. Pause briefly at the bottom position once your arms are at 90-degree angles.
7. Exhale and push yourself up to the starting position. Maintain the same body position throughout. 

Tips

• Cross your feet together if you struggle to maintain balance.
• Ensure you only lower down until your arms are parallel to the floor. If you go further, you increase the risk of shoulder injury. 
• Use a box or raised platform to step up if possible. 

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Dumbbell Skull Crusher

If you’re looking for triceps workouts with dumbbells, you can’t go wrong with the dumbbell skull crusher. True to its name, you bring the dumbbells close to your skull, almost like you’re going to crush it. 

As an isolation-type exercise, the dumbbell skull crusher works on each of the three tricep heads. The benefits include increased tricep mass, improved elbow range of motion, and better pressing lockout strength.

How To Do

1. Stand in front of a flat bench with a dumbbell in each hand, facing away. You should be using a neutral grip with your arms by your sides.
2. Sit on the front of the bench with the dumbbells on your knees. Lie down with your head and back against the pad.
3. Extend your arms so the dumbbells are directly above your chest. Keep your elbows in and maintain a neutral (hammer) grip on the dumbbells.
4. Exhale and engage your core. Inhale and bend both elbows to bring the dumbbells down past the top of your head. Your shoulders shouldn’t move, just your forearms.
5. Pause briefly at the bottom position. Exhale and bring the dumbbell back to the start, tensing your triceps. 

Tips

• Keep your elbows tucked in throughout the movement.
• Maintain a firm grip on the dumbbells to avoid potential injury.
• Keep your back and glutes firmly against the bench pad throughout.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Ring Dip

Ring dips are a challenging tricep exercise. They take the movement pattern from the normal dip and apply it to moving rings. This added stability requirement increases the difficulty, providing a bigger exercise stimulus. 

The three tricep heads are the primary movers. Secondary movers include the abdominal head of the pectoralis major, anterior deltoid, upper trapezius, and latissimus dorsi. The wrist flexors and extensors work to keep a firm grip. 

They improve tricep mass, core stability, and muscle coordination. If you want a bigger challenge, add it to your workout routine. 

How To Do

1. Set up a pair of gymnastics rings in a suitable gym space. Adjust the height so you’re able to hang freely.
2. Stand directly in front of them. Using an elevated surface, step up and grip the rings. Your palms should be facing inward. 
3. Exhale and engage your core. With your arms extended and the rings in hand, step off the platform so you’re dangling in the air. 
4. Inhale and slowly lower your body down by bending at your elbows until your upper arms are parallel to the floor, with your elbows at 90 degrees. 
5. Briefly hold the bottom position. Exhale and press through your palms to extend your elbows back to the starting position. 

Tips 

• Keep your chest up, arms by your sides, and head facing forward throughout.
• Avoid using momentum to perform the exercise. This helps to keep a balanced body position.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Cable Reverse-Grip Tricep Pushdown

The cable reverse-grip tricep pushdown uses the same movement pattern as the traditional tricep pushdown. However, it uses a reverse bar grip, primarily targeting the medial tricep heads. The secondary movers are the triceps long heads and lateral heads. 

Adding this to your tricep workout routine ensures well-rounded tricep development. It works the triceps medial head through the full elbow extension range of motion.

How To Do 

1. Attach a straight bar to the high anchor point on a cable pulley machine.
2. Stand just in front of the machine under the bar attachment. Your feet should be shoulder-width apart with your knees slightly bent. 
3. Grip the bar with an underhand grip, palms facing up.
4. Keep your chest up and head facing forward.
5. Inhale and engage your core. Exhale and push the bar straight down by extending your elbows until they’re fully extended at the bottom. 
6. Briefly pause at the bottom position. Inhale and slowly return to the starting position under control.  

Tips 

• Ensure you stand just in front of the cable so the bar can follow a straight movement path. 
• Your elbows should stay tucked in to ensure targeted muscle development. 
• Avoid rounding your shoulders at any point. Your elbows and forearms should be the only things moving. 

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Overhead Cable Tricep Extension

The overhead cable tricep extension uses the same elbow extension motion but with your arms overhead. The cable machine provides constant tension throughout the full range of motion.

This provides a bigger exercise stimulus for your tricep lateral heads as the primary movers. They work alongside your medial heads and lateral heads to extend your elbows.

How To Do

1. Set the cable machine up with the pulley anchor in the bottom position. 
2. Grip both ends of the rope using a neutral grip and turn away from the machine. Ensure a hip-width stance with your chest up and head facing forward.
3. The rope should be behind your head with your wrists behind your ears and elbows tucked in.
4. Inhale and engage your core. Exhale and extend your arms towards the ceiling. 
5. Pause briefly at the top position. Inhale while bringing the rope back to the starting position. 

Tips

• Your arms should stay close to your ears as your elbows move to extend the rope.
• Make sure the pulley anchor is at the bottom position to ensure a proper triceps stretch.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Cable Tricep Pushdown

The cable tricep pushdown is a traditional tricep-building exercise that uses a simple movement pattern. You stand close to the cable machine and extend your elbows to bring the straight bar down.

It works all three tricep heads, providing comprehensive development. Building stronger triceps using the pushdown can help reduce injury risk, as well as increase strength and improve aesthetics.

How To Do

1. Attach a straight bar to a cable pulley system with the pulley anchor at the top position. 
2. Stand in front of the cable machine so the bar is just in front of you. 
3. Grasp the bar with an overhand grip, elbows tucked into your body.
4. Inhale and engage your core. Exhale and bring the bar down to the ground by extending your elbows. Ensure your chest stays up and your head is facing forward. 
5. Briefly pause at the bottom position. Inhale while bringing the bar back to the starting position. 

Tips

• Ensure the straight bar is just in front of your body before bringing it down. 
• You can experiment with different handles, which will change the muscle activation. The V-bar can provide less wrist stress.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Rope Tricep Extension

The rope tricep extension uses the same traditional movement pattern as the normal triceps pushdown. However, the rope attachment allows a larger range of motion. This can help to build muscle, develop grip strength, and improve muscle conditioning. 

The primary movers are the three tricep heads. They work to extend your arms as you bring the rope down. 

How To Do

1. Set up a cable pulley with the anchor at the highest setting. Attach a rope attachment. 
2. Stand about one foot back from the cable machine. With palms facing inwards, grip both ends of the rope with a neutral grip. 
3. Inhale and engage your core. Exhale and extend your elbows to bring the rope ends down to the ground. Rotate your wrists at the end of the movement while squeezing your triceps.
4. Pause briefly at the bottom position. Inhale while bringing the rope back to the starting position. 

Tips

• Squeeze both triceps as you bring the rope heads out to your sides.
• If the rope is too long, step back slightly to ensure a full range of motion.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension uses the same overhead extension movement as the overhead cable tricep extension. However, you hold a single dumbbell with your palms facing inward.

The three tricep heads are the primary movers, working to extend the elbows overhead. Secondary movers include the deltoids and latissimus dorsi muscles.

Overhead tricep dumbbell exercises are great because all you need is a dumbbell. You can perform them standing or with a bench, depending on the equipment you have available. They help to develop pressing strength and improve elbow range of motion.

How To Do

1. Set up a padded bench with the backrest at a 90-degree angle. Sit on the bench with a dumbbell resting on your knees. Hold it using a neutral grip, palms facing inwards.
2. Extend your elbows to bring the dumbbell above your head. Keep your chest up with your back against the pad. Your head should stay facing forward throughout. 
3. Exhale and engage your core. Inhale while bringing the dumbbell behind your head using a straight movement path. Pause at the bottom position.
4. Exhale while extending your elbows to bring the dumbbell back to the starting position. 

Tips

• Ensure you keep your back against the pad throughout the exercise. This limits potential lower back stress.
• Keep your head facing forward as the dumbbell comes behind your head. It shouldn’t move during the movement.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Cable Single Arm Tricep Pushdown

The cable single arm tricep pushdown uses the same pushdown movement as the normal cable tricep pushdown. However, it works one arm at a time. Like the dumbbell overhead tricep extension, it reduces the risk of muscular imbalances when programmed alongside bilateral movements. 

It works all three tricep heads as the primary movers. In addition, your core will receive a smaller exercise stimulus when maintaining a stable body position. 

How To Do

1. Set up the cable machine with the pulley anchor at the highest position. Attach a single rope attachment. 
2. Hold the rope using a neutral grip, palm facing inward. Take a couple of steps back and place the non-working hand on the pulley machine handle. 
3. Keep your feet shoulder-width apart and chest up. Your head should be facing forward. 
4. Inhale and engage your core. Exhale and extend your elbow to bring the rope straight down. Your elbow should stay tucked against your body. 
5. Briefly pause at the bottom position when your arm is extended. Inhale while bringing the rope back to the starting position. 

Tips

• Maintain a slight forward lean with your non-working hand resting on the machine. This ensures balance and targeted tricep development. 
• Keep a straight torso position as your elbow extends. Engage your core throughout.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Smith Machine Close-Grip Press

The Smith machine close-grip press uses the same compound bench pressing movements but with a closer grip. This shifts the primary focus onto the three triceps heads. Secondary movers include the anterior deltoids and the wrist flexors and extensors, which both maintain a firm grip. 

Using the Smith machine for the close-grip press gives you a fixed-motion pressing movement that requires less stabilizer activation. This allows you to focus more on activating the triceps using a slow, controlled movement pattern. Additionally, due to the added safety element, it’s a great exercise to perform if you’re on your own.

How To Do

1. Set up a flat bench underneath a Smith machine. Bring the barbell to just above chest height and load with the appropriate weight.
2. Lay on the bench with your back and head flat against the pad. The barbell should be directly above your middle chest.
3. Grip the barbell with a close, overhand grip. Your hands should be about a hand-width apart. 
4. Exhale and engage your core. Inhale and unrack the bar. Slowly lower it to just above your chest, keeping your elbows in. 
5. Briefly pause at the bottom position. Exhale and press the bar back to the starting position by contracting your triceps. 

Tips

• Use the safety rails if you’re by yourself to increase exercise safety. 
• Ensure the barbell is directly about your mid-chest for targeted muscle activation.

Optimal Sets And Reps

Training Style	Sets	Reps
Strength Training	3–5	4–6
Hypertrophy	3–4	8–10
Endurance Training	3–4	12–20
Power Training	3–5	1–3 (explosive)

Best Tricep Workout Routine 

In the workout below, we’ve chosen a mix of functional, neutral, and overhead tricep movements. These are designed to work each of the tricep heads and cover different exercise goals. 

Exercise	Sets x Reps
Smith Machine Close-Grip Press	3–4 sets x 8–10 reps
Triceps Dips	3–4 sets x 8–10 reps
Dumbbell Skull Crusher	3–4 sets x 8–10 reps
Cable Tricep Pushdown	3–4 sets x 12–20 reps
Dumbbell Overhead Tricep Extension	3–4 sets x 12–20 reps

Anatomy Of The Triceps 

The triceps brachii are located at the back of the upper arm, making up two-thirds of the overall mass. Because of this, they’re an important muscle group for upper-arm training. 

The triceps are made up of three tricep heads. These are the triceps lateral heads, triceps medial heads, and the triceps long heads. Each of these has different locations on the upper arm with slightly different functions.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps lateral heads are on the outside of the upper arms. They originate from the humerus, or upper arm, and are inserted into the ulna, or forearm. 

The primary function of the lateral heads is to extend the elbows or straighten the arms. This is the opposite of elbow flexion, the primary function of the biceps brachii. 

In each of the exercises above, the triceps are the primary movers. The lateral heads are only significantly active when working against resistance. They don’t play much of a role during normal elbow movement. 

Therefore, perform lateral head tricep exercises such as the ones above to target them. 

Triceps Medial Heads

The triceps medial heads are located underneath your lateral and long heads. They also originate from the humerus and insert into the ulna. 

While they also primarily function to extend the elbows, they’re active in all forms of elbow extension, including without resistance. This includes each of the exercises above. 

With the arms at 90 degrees, the medial heads are highly activated. When the elbows are flexed at 60 degrees, they show a maximum voluntary contraction of 15%. This is a measure of how hard they’re working.

In practical terms, this means that the medial heads are most active when performing the dumbbell skull crusher exercise above. 

Triceps Long Heads

The triceps long heads are above the medial heads and beside the lateral heads. Instead of the humerus, they originate from the scapulae or shoulder blades. As they cross the shoulder joints, they stabilize the shoulders as well as extend the elbows. 

In the exercises above, they extend your elbows and stabilize your shoulders. This ensures correct movement patterns when in normal movement and when working against resistance. 

Benefits Of Tricep Exercises

Tricep exercises have several important benefits when correctly incorporated into a training routine. We’ve discussed three of the main ones below.

Enhances Muscle Mass

Building muscle mass requires a sustained period of resistance training. When done correctly, this provides a stimulus for the body’s adaptive responses to take place. In this case, the body builds muscle in response to the stimulus to better deal with it the next time it happens. 

For this to happen, we need to train with enough intensity and volume. Of these, volume is recognized as the main driver of muscle growth, or muscular hypertrophy. 

The triceps make up two-thirds of the arm. Therefore, performing tricep exercises provides a good amount of training volume to the upper arm, enhancing overall muscle mass. Alongside this, the exercises above all isolate the triceps using neutral and overhead motions, providing a suitable growth stimulus.

Improves Flexibility

Flexibility refers to the ability of the muscles, joints, and tissues to move through their ranges of motion. With this, the muscles can stretch, lengthen, and contract during movement. 

Good flexibility allows the muscles and joints to move through their normal ranges of motion. This leads to better exercise performance and posture and decreases injury risk. For example, when we extend our arms, our shoulders, and elbows need good flexibility to perform the correct movement pattern. 

The tricep workouts above require large degrees of elbow flexion and extension. When done correctly, this improves their range of motion and, therefore, flexibility. Over time, this increased flexibility enhances our movement patterns and improves posture, which decreases injury risk. 

Increases Range Of Motion

Range of motion refers to how far you can stretch a muscle or joint. The limbs move around joints or fixed points. Muscles move through their full range of motion when attached to the joints via tendons.

Everything we do when moving or performing exercise requires a range of motion. When we reach overhead, we need good shoulder flexion and elbow extension. When we bring something towards our face, we need good elbow flexion. 

Having a good range of motion means our movement patterns are more efficient, reducing injury risk. Tricep workouts involve moving our elbows and shoulders through several patterns, increasing their range of motion. This reduces injury risk, especially for overhead-throwing athletes who regularly require good elbow range of motion. 

The exercises above are great examples of this, working the triceps through several ranges of motion. With regular practice, this can improve them.

Expert Tips You Can Follow

• The triceps are made up of three muscle heads. Some of these perform different movement patterns. They are also activated differently at different shoulder and elbow angles. Therefore, we need to train them using a variety of exercises. 
• Whatever tricep workout you’re performing, always keep your elbows position fixed and close to the midline of your body. The exercises above provide targeted tricep isolation, increasing the benefits. 
• For each of the workouts, make sure you think about the muscle you’re working. In this case, think about your triceps as you take your elbows through flexion and extension. This mind-muscle connection is an important determinant of muscle growth. 
• When performing the exercises above, consider the tricep workout volume. This refers to how much work you’re performing. Manage volume appropriately and allow at least 48–72 hours between tricep workout sessions. 
• Alongside the exercises above, tricep stretches are a great way to improve flexibility and range of motion. Consider performing them after your workout session. 

Conclusion

Besides looking great from the back, well-rounded tricep development offers several functional and exercise benefits. It enhances muscle mass, improves elbow range of motion, and increases flexibility.

As they make up two-thirds of the upper arm, prioritize your tricep workouts and manage exercise volume appropriately.