8 Compound Tricep Exercises To Fire Up Muscles & Strength 2024

Did you know the triceps comprise most of the mass in the arm, not the biceps? If you want to optimize your physique, strength, power, or endurance, including the triceps in your weightlifting routine is a must. These can be triceps workouts with dumbbells, machines, or a mix.

Unfortunately, not everyone has time to focus on every muscle group through isolation exercises. That is where compound exercises come in. Compound exercises work multiple muscle groups at once, making them more time-efficient. 

We will help save time in your workouts by showing you eight of the best compound tricep exercises. These will work the triceps along with several other powerful upper body muscles. 

8 Best Compound Tricep Exercises

Maximize your workouts by including a few of the eight compound tricep exercises in your workout program.

Triceps Dip

Triceps dips develop the three heads of the triceps brachii, the anterior deltoids (shoulders), and the pectoralis muscles (chest). This exercise can be performed with only body weight or by increasing intensity with a dip belt. Grip width can be modified to bias different muscle groups further.  

How To Do

1. Start facing the dip station back pad.
2. Place one hand on each of the two bars farthest from the back pad. 
3. Fully extend the elbows and bend the knees to 90 degrees while crossing the ankles over each other.
4. Slowly allow the elbows to bend as you inhale and lower your body toward the ground.
5. Your chest will move forward as you descend.
6. Stop when the elbows reach a 90-degree angle and pause for a second.
7. Exhale as you push into the handles and slowly raise yourself back up until the elbows are fully straight.

Tips

• If body weight is too easy, add weight to it with a dip belt.
• If full body weight is too much, some dip machines provide a weight counterbalance.
• Avoid using momentum from the back muscles through arching or extending the back when raising the body.

Optimal Sets & Reps

Barbell Close-Grip Bench Press

The barbell close-grip bench press is a variation of the bench press that, due to its grip width, mainly works the triceps. The pectoralis and anterior deltoids are also critical muscles. 

This is a staple push-based movement that, depending on the rep scheme, can develop strength, hypertrophy, power, or endurance. You can work the barbell close-grip bench press into any tricep barbell workout.

How To Do

1. Lie on your back on the bench with the head and tailbone supported.
2. Plant the feet flat on the ground on each side of the bench with the knees bent to 90 degrees.
3. Grip the barbell just narrower than shoulder width and unrack the weight. 
4. Slowly lower the barbell toward the chest as the elbows bend, stopping to pause for a second when the bar taps the chest. 
5. The elbows should end up in a position tucked close to the body.
6. Slowly start pushing the barbell up and extending the elbows while exhaling. 
7. When the elbows are fully extended, pause for a second and slowly lower them down to the starting position while inhaling.

Tips

• Those with more soft tissue mass in the arms may have difficulty tucking the arms close. Do your best to get your elbows as close to your side as possible as your body permits.
• Do not allow the barbell to tip throughout the movement.
• Maintain contact with the shoulder blades, tailbone, and head flat on the bench at all times.
• Your shoulder will be most vulnerable when close to the chest. If you have a history of dislocations, you may need to limit your range or choose a more suitable exercise. Consult with a medical or fitness professional if needed.
• Control the weight on the descent to fully engage the muscles and think about squeezing the shoulder blades together.

Optimal Sets And Reps

Behind The Neck Press

The behind the neck press works the three tricep heads, the three deltoid heads, and the serratus anterior. As muscle activation rates show, this exercise targets the deltoids (shoulders) more than the traditional overhead press.

How To Do

1. Begin with feet shoulder-width apart and the bar resting behind the back on the meaty portion of the upper traps. 
2. The elbows should be even with the shoulders, not in front or behind.
3. Ensure the bar is centered on the back and the glutes, quads, and abdominals are engaged.
4. Begin raising the bar in a straight vertical line behind the head as the elbows straighten.
5. Breathe out as you press upward and pause for a second when the elbows are fully extended, and the shoulder blades are fully elevated. 
6. Slowly lower the weight back down to the starting position as you inhale. 

Tips 

• Do not overarch the back to gain momentum. This is a sign that the weight is too heavy or that you have lost abdominal engagement.
• Keep the elbows even with the shoulders for the entire movement.
• Focus on a controlled squeeze of the shoulder blades when lowering the weight to tap into the mind-muscle connection.

Optimal Sets And Reps

Pike Push-Up

Pike push-ups can be utilized as a body-weight compound exercise to work the triceps, pectoralis major, and anterior and lateral deltoids. This differs from the previous exercises in that it is closed-chain, so the hands are fixed.

How To Do

1. Start with the hands planted shoulder-width apart on the ground and the balls of the feet on the ground.
2. Raise the hips toward the ceiling so there is a 45-degree angle between the legs and trunk.
3. Tighten the core and quads.
4. Start to bend the elbows and move your body toward the ground as you slowly inhale. 
5. You may have to tilt your head back slightly to clear the ground. 
6. Stop when the elbows are at a 90-degree angle or when the forehead or nose taps the ground.
7. Pause for a second, then slowly straighten the elbows and return to the starting position while exhaling.

Tips 

• Do not let the back bow toward the ground; maintain constant core engagement. 
• A steeper bend at the hips, such as a 30-degree angle, will further challenge the triceps.
• Do not stay in the Pike push-up position for too long, as blood can rush to the head.

Optimal Sets And Reps

Dumbbell Single-Arm Overhead Press

The dumbbell single-arm overhead press works all three deltoid heads, the serratus anterior, and the three tricep heads. This is one of many tricep dumbbell exercises that also challenge core stability. Because it is a single-arm exercise, it can target unilateral shoulder and core weaknesses.

How To Do

1. Stand with the feet shoulder-width apart and brace the core while tightening the glutes and quads. 
2. Place one hand on your hip, and with the other hand, bring the dumbbell to rest on the shoulder so the elbow is in line with the shoulder. 
3. The palm should be facing forward on the dumbbell. 
4. Keeping a neutral wrist, press the dumbbell straight up while extending the elbow.
5. Breathe out slowly and pause when the elbow is fully extended.
6. Slowly return the dumbbell to the starting position as you allow the elbow to bend. 

Tips

• Maintain core engagement throughout the exercise; do not allow the trunk or shoulders to lean to either side.
• Prevent the dumbbell from tipping to either side — if this occurs, you may need to reduce the weight.
• Do not arch the back to provide momentum for the upward thrust — keep your back as flat as possible while engaging the abdominals.

Optimal Sets And Reps

Barbell Push Press

The barbell push press is unique because it begins with a thrust-based lower body movement to assist with the overhead press. The muscles engaged include the quads, glutes, calves, triceps, pectoralis major clavicular fibers, anterior deltoid, and serratus anterior.

How To Do

1. Bend the elbows and position them directly in front of each shoulder. The back of each hand should rest on top of each shoulder.
2. The bar should rest in each palm, crossing the front of the neck.
3. Engage the core, glutes, and quads.
4. Inhale as you bend the knees to a quarter-squat depth; the knees should pass over the toes.
5. Quickly extend the knees and squeeze the quads and glutes in a powerful movement.
6. Rise onto the balls of your feet and thrust the bar toward the ceiling, allowing the elbows to straighten as you exhale fully.
7. You may need to move your head backward to clear the bar.
8. Slowly lower the bar back to the starting position, allowing the bar to clear the head while bending the knees slightly.

Tips

• You will need to quickly thrust up from the squat and onto the balls of the feet to generate power to assist with the press.
• The wrists will remain extended (bent backward) throughout the exercise due to the grip position.
• Keep the chin angled up slightly throughout the movement, and pick a focal point in line with the eyes.

Optimal Sets & Reps

Seated Barbell Shoulder Press

The seated barbell shoulder press isolates the shoulders, arms, and trunk by eliminating the quads and glutes. This exercise recruits the pectoralis major, anterior, and lateral deltoid heads, the three tricep heads, and the serratus anterior.  

How To Do

1. Sit on a bench with the feet straddled on the ground shoulder-width apart.
2. Lean the head back slightly and grip the bar with each hand slightly wider than and in line with the shoulders, palms facing forward.
3. Keep a neutral wrist grip on the bar and allow the bar to rest on the chest.
4. Exhale as you press the bar overhead and allow the elbows to extend fully.
5. Pause briefly and slowly return the bar to the chest while inhaling.

Tips

• Keep the feet firmly planted on the ground do not allow the balls or heels of the feet to lose contact.
• Keep the bar in a straight horizontal line and ensure your hands are evenly spaced from the center of the bar. 
• Keep the elbows in line with the shoulders throughout the movement.

Optimal Sets And Reps

Dumbbell Arnold Press

The dumbbell Arnold press works the triceps, deltoids, serratus anterior, and the clavicular head of the pectoralis major. This press variation begins in pronation (palms facing you) and internal rotation of the shoulder, which increases the press range of motion. It is one of the best tricep dumbbell exercises accessible to gymgoers.

The press also has a rotational component. When moving out of the initial grip position into supination and shoulder external rotation, the posterior deltoid is activated. 

How To Do

1. Sit on a bench with the back and neck supported and the feet in front of the bench shoulder-width apart.
2. Bend the elbows and position them directly in front of each shoulder with palms facing you, gripping the dumbbell oriented horizontally. 
3. Slowly start to turn your palms away from you while straightening the elbows and moving them outward to align with the shoulders.
4. As you exhale, continue pressing the dumbbells upward until the elbows are fully extended.
5. Pause for a second. The palms should end up facing away from you with a neutral grip.
6. Slowly bend the elbows and lower the weights back down while rotating the elbows back in front of each shoulder.
7. The palms should end up facing you with the dumbbell in the same start position.

Tips

• Maintain constant core engagement while breathing, and do not let your trunk or shoulders lean to one side.
• Rotate the dumbbells as you simultaneously straighten your elbows.
• Keep the dumbbells even with each other.

Optimal Sets And Reps

Anatomy Of The Triceps

The triceps brachii consist of three heads — the long, medial, and lateral heads.

The long head starts at the shoulder joint socket and inserts on the inner forearm via the triceps tendon. Because it is the only head that crosses the shoulder joint, it assists in shoulder extension. It is a strong elbow extensor along with the medial and lateral heads.

The lateral head attaches to the top third of the humerus (arm bone) and inserts into the triceps tendon at the elbow joint. This head also extends the elbow and lies on the outside part of the arm bone. 

The medial head attaches slightly lower than the lateral head on the humerus and inserts on the triceps tendon. It lies on the inner part of the arm bone and controls elbow extension with the other two heads.

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.

Benefits Of Tricep Compound Exercises

Compound tricep exercises are an excellent way to work the triceps while developing other upper-body muscles. These typically include the pectoral (chest) and deltoid (shoulder) muscles. Below, we dive more into the specifics of the benefits of tricep compound exercises.

Increases Muscle Mass

Muscle hypertrophy (growth) is one main effect of tricep compound exercises when performed with the proper rep scheme. 

Compound tricep exercises work multiple groups and can, therefore, induce growth across multiple muscles. In 10 weeks, the bench press increased the cross-sectional area in the pectoralis major and minor, anterior deltoid, and triceps brachii.

Not only will muscle mass improve your tone and sharpen your looks, but it can also protect you from mortality. Increased lean muscle mass compared to fat mass is a protective factor against general mortality and cardiovascular event mortality. 

Builds Strength

If you want to build brute strength and lift heavier weights, look no further than these tricep compound movements. Compound movements involve multiple joints and muscle groups, so you can lift more weight than with isolation exercises. 

Compound exercises have improved upper and lower body strength within six weeks. If you are short on time or doing a full-body split, you may want to focus on multi-joint exercises.

Challenges Stability

The shoulder joint is a ball-and-socket joint that can move in many directions. Because it is the most mobile joint in the body, it may lack stability compared to less mobile joints.

Many of the compound tricep exercises above challenge the end-range mobility of the shoulder. For example, at the end range of motion, triceps dips place significant stretch on the front of the shoulder. 

Similarly, any of the press exercise variations above challenge shoulder stability at the maximal elbow bend. This is the position of apprehension, where the shoulder is at peak abduction and external rotation.

The muscles and ligaments in the front of the shoulder must be strong enough to prevent shoulder dislocation. These compound tricep exercises are an excellent way to challenge and develop shoulder stability in healthy individuals. 

Safety Tips

• Have a spotter available, especially when increasing weight, in case you need assistance finishing a repetition.
• Consider any history of shoulder, elbow, wrist, or hand injuries, as you may need to modify or select alternative exercises.
• Keep your core braced throughout all exercises while using proper breathing techniques to prevent back injuries.
• When using barbells, utilize safety clips so the weight plates do not shift or tip off the bar.

Conclusion

Now that you know how to perform eight solid tricep compound exercises, you can mix them into your next workout. Consider adding them to your tricep workouts with dumbbells or your tricep barbell workout. 

If you want to build strength, hypertrophy, power, or endurance, look no further. Whether you are an overhead athlete, bodybuilder, or regular gym goer, consider using these compound tricep exercises.