The 5 Best Tricep Exercises for Bigger Triceps

1.Close-Grip Bench Press

The close-grip bench press is one of the best triceps exercises you can do because it allows you to use a lot of weight. It also trains your chest, shoulders, and biceps, making it an outstanding all-around upper-body exercise.

• Lie on a flat bench, pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.

• Grip the barbell with a shoulder-width grip or slightly narrower, and unrack the barbell.

• Lower the barbell to your lower chest while keeping your elbows tucked at about a 30-degree angle relative to your torso.

• When the bar touches your chest, explosively press the bar back to the starting position.

Sets: 3

Reps: 4 to 6

Rest: 2 to 3 min

2. Barbell Bench Press

The barbell bench press is one of the single best exercises for building almost every major muscle in your upper body. While it’s mainly thought of as a chest exercise, it’s also one of the best triceps exercises you can do, too.

• Lie on a flat bench, pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.

• Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.

• Bring the barbell to the middle of your chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your torso.

• When the bar touches your chest, explosively press the bar back to the starting position.

Sets: 3

Reps: 4 to 6

Rest: 2 to 3 min

3. Barbell Overhead Press

The barbell overhead press is one of the best exercises for improving upper body strength, chest, shoulder, and tricep size, and whole-body balance and coordination.

• Set a barbell in a rack at the same height as your upper chest. Grip the bar with a shoulder-width grip and your palms facing away from you.

• Unrack the barbell and take a small step backwards with each foot, keeping your wrists stacked over your elbows, and your elbows tucked close to your sides.

• Plant your feet just outside of shoulder-width, arch your upper back enough so the bar is directly over your midfoot and your head is slightly behind the bar.

• Take a deep breath into your stomach and brace your core, squeeze your glutes as hard as you can, and push the bar off your chest toward the ceiling.

• Once your arms are straight and your elbows are locked out, reverse the movement to return to the starting position.

Sets: 3

Reps: 4 to 6

Rest: 2 to 3 min

4. Dip

Dips are often thought of as a chest exercise, but depending on how you do them, they’re also excellent for training the triceps. When you first start doing dips you can make great progress with just your body weight, but as you get stronger you’ll want to add weight by hanging weights from a dip belt around your waist or by pinching a dumbbell between your thighs.

• If you’re using a dip belt, start by wrapping the chain around your waist, adding the desired amount of weight to the chain, and fastening the carabiner.

• Grab hold of both handles of a dip bar or dip station, then press yourself up by straightening your arms and gently jumping off the ground so that your arms are straight and supporting your entire body weight.

• Keep your body upright to put the emphasis on your triceps, bend your knees to keep your feet from touching the ground, and lower your body by bending your elbows until your upper arms are roughly parallel to the floor.

• Press hard into the handles to drive your body back up to the starting position.

Sets: 3

Reps: 4 to 6

Rest: 2 to 3 min

5. Dumbbell Overhead Triceps Extension

The dumbbell overhead triceps extension is particularly good for training the medial head of the triceps which helps to add overall mass to your upper arms.

• Sit up straight on a bench.

• Grip one end of a dumbbell using the palms of both hands and lift it overhead so that your arms are straight. Your palms should be flat against the weighted disk on the end of the dumbbell, and facing toward the ceiling.

• Lower the weight until it’s behind your head by bending at the elbow, then straighten your arms to return to the starting position.

Sets: 3

Reps: 8 to 10

Rest: 2 to 3 min

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