Skip to content
BIG GAME Weekend Sale | Save 15% + 2x TF Loyalty Rewards Points
BIG GAME SALE | 15% OFF Top Brands
The Ultimate Guide to Triceps Exercises: Ranked from Best to Least Effective

The Ultimate Guide to Triceps Exercises: Ranked from Best to Least Effective

By: Marc Lobliner, IFBB Pro

Introduction:
When it comes to building impressive arm size and upper body strength, the triceps are the true powerhouse. While biceps often get the spotlight, the triceps make up two-thirds of your arm mass, making them crucial for that thick, defined look. Beyond aesthetics, strong triceps are essential for pressing power, shoulder stability, and overall athletic performance.

In this guide, we'll rank the best triceps exercises from most effective to least, based on muscle activation, functional carryover, and overall growth potential. Whether you’re chasing bigger arms or better pressing strength, this list will help you maximize your triceps gains.


🌟 Best Triceps Exercises (High Effectiveness)

These compound movements and heavy hitters provide the most bang for your buck, stimulating all three heads of the triceps for maximum growth.

Close-Grip Barbell Bench Press: The king of triceps mass builders. This variation shifts the focus from the chest to the triceps while allowing heavy loads for strength and size gains.

Weighted Dips (Chest Upright): A bodyweight classic that, when weighted, becomes a beast for triceps development. Keep your torso upright to maximize triceps activation.

Overhead Barbell Triceps Extension (Skull Crushers with an Incline): Targets the long head of the triceps, which is crucial for overall arm thickness.

EZ Bar Skull Crushers: A staple for triceps size. The EZ bar reduces wrist strain while allowing you to load heavy.

 

Dumbbell Overhead Triceps Extension (Seated or Standing): Great for isolating the long head, especially when performed with strict form.

Close-Grip Push-Ups (Feet Elevated for Progression): A versatile bodyweight exercise that hits the triceps hard, especially when you elevate your feet or add resistance.

Floor Press (Close-Grip): Reduces shoulder strain while emphasizing the lockout portion of the press, where triceps dominate.


💪 Excellent Isolation & Hypertrophy Movements

These exercises are perfect for adding volume and targeting specific triceps heads to create well-rounded arms.

Cable Triceps Pushdowns (Rope Attachment): Provides constant tension and allows for a strong contraction at the bottom of the movement.

Single-Arm Overhead Cable Extension: Perfect for isolating each arm and hitting the long head with full range of motion.

Rope Overhead Triceps Extension: Emphasizes the stretch and contraction of the long head while reducing joint stress.

Dumbbell Kickbacks: A classic isolation move, best done with lighter weights and strict form to avoid momentum.

Cable Kickbacks: Offers more consistent tension than dumbbells, keeping the triceps engaged throughout.

Diamond Push-Ups: Focuses heavily on the triceps and can be progressed by adding weight or elevating the feet.

Reverse-Grip Triceps Pushdowns: Shifts the emphasis slightly, targeting the medial head more effectively.

Overhead EZ Bar Extension (Lying): Similar to skull crushers but hits the long head harder due to the angle.

Machine Triceps Extensions: Good for beginners or as a finisher, allowing for controlled movements and safe overload.


🔥 Advanced/Accessory Triceps Movements

Great for adding variety, hitting different angles, or working through plateaus.

JM Press: A hybrid of a close-grip bench and a skull crusher, focusing on the triceps lockout strength.

Tate Press: Unconventional but effective for targeting the lateral and long heads with a unique pressing angle.

Kettlebell Overhead Triceps Extension: A variation that challenges grip and stabilizers while hitting the long head.

Suspension Trainer Triceps Extensions: Adds instability, forcing your core and triceps to work harder.

Bodyweight Triceps Extension (Using a Bar or Bench): A scalable bodyweight exercise that hits the triceps directly.

Band Triceps Pushdowns: Great for warm-ups, finishers, or joint-friendly volume.

Overhead Plate Extension: A simple but effective movement to finish off your triceps workout with a good burn.

Barbell Reverse Grip Bench Press: Focuses on the medial head while adding a unique challenge to your pressing routine.


⚠️ Less Effective or Riskier Triceps Exercises

These exercises either pose a higher injury risk, offer less benefit, or are often performed with poor form, reducing effectiveness.

Behind-the-Head Dumbbell Extensions with Heavy Weights: Awkward positioning can stress the shoulders and elbows.

Bench Dips (With Feet Elevated and Heavy Weight): High risk of shoulder strain; safer to perform weighted dips with parallel bars.

Straight Bar Pushdowns with Excessive Weight: Often leads to poor form, relying on momentum rather than muscle activation.

Dumbbell Skull Crushers with Neutral Grip (Heavy): Places unnecessary strain on the elbows when performed too heavy.

Triceps Kickbacks with Poor Form: Frequently done with too much weight and momentum, making them ineffective.


Key Takeaways for Triceps Training:

  • Prioritize compound movements like close-grip presses and dips for overall size and strength.

  • Include isolation work to target all three triceps heads, especially the long head for full arm development.

  • Train with progressive overload while maintaining strict form to avoid elbow and shoulder strain.

  • Don’t neglect bodyweight movements like push-ups and extensions for functional strength.

  • Warm up your elbows properly before heavy triceps work to prevent overuse injuries.

With the right mix of heavy compounds, targeted isolation, and smart programming, you’ll build bigger, stronger triceps that dominate both in and out of the gym.

 

Previous article The Ultimate Chest Workout Guide: Ranking the Best Chest Exercises
Next article The Ultimate Guide to Shoulder Exercises: Ranked from Best to Least Effective