The 6 Best Tricep Exercises for Muscle Growth [Complete Guide]
- Ryan O'Connor
- Nov 14
- 9 min read
Updated: 5 hours ago
Table of Contents
Triceps Overview
Why Training Triceps Matters
Anatomy 101: The Three Heads of the Triceps
What Makes a Tricep Exercise Effective for Hypertrophy
6 Best Tricep Exercises for Muscle Growth
How to Build an Effective Tricep Workout
Common Mistakes That Limit Tricep Growth
Triceps Overview
If you want arms that look bigger, stronger, and more defined, the triceps need to be a top priority. While biceps often get the spotlight, the triceps actually make up nearly two-thirds of your upper-arm mass. Beyond aesthetics, well-developed triceps play a crucial role in pushing strength, helping you lift more weight in movements like the bench press, overhead press, and dips.
With countless machines, cables, and dumbbell variations out there, it can be hard to know which tricep exercises build muscle the most effectively. That’s why this guide breaks down the best tricep exercises for hypertrophy, how each movement targets the long, lateral, and medial heads, and what makes certain exercises more effective than others. Whether you’re a beginner or an experienced lifter, this article will help you build a stronger, fuller set of triceps backed by science and smart programming.
Why Training Triceps Matters
Strong triceps do far more than improve arm size, they’re essential for overall upper-body performance. Whenever you push something away from your body, your triceps are working. That includes pressing a barbell overhead, locking out a heavy bench press, or powering yourself up during dips and push-ups.
From a physique standpoint, well-developed triceps create that “horseshoe” look many lifters want, adding thickness and shape to the back of the arm. From a functional standpoint, strong triceps improve elbow stability, reduce the risk of overuse injuries, and enhance strength carryover to major compound lifts. If you want to push heavier weight and develop balanced arms, intelligent tricep training is non-negotiable.
Anatomy 101: The Three Heads of the Triceps
Understanding basic tricep anatomy helps you choose exercises that build size more efficiently. The triceps consist of three distinct heads, each with a slightly different function:
Long Head
Because it stretches the most during overhead movements, the long head has the greatest growth potential, making exercises like overhead extensions and incline skull crushers essential for complete tricep development.
Located on the inner part of the upper arm
Crosses both the elbow and the shoulder joint
Plays a big role in shoulder extension and stabilization
Responds best to overhead and stretch-position exercises
Lateral Head
The lateral head gives the triceps width and definition, especially when flexed.
Creates the visible “horseshoe” shape
Located on the outer part of the arm
Strongest during heavy pressing and hard lockouts
Responds well to heavier weights and cable pressdowns
Medial Head
The medial head isn’t as visually dominant, but it’s crucial for strength and stability during pressing movements.
Lies deeper underneath the other two heads
Assists with elbow extension at all angles
Best activated with lighter to moderate weight and higher volume
A well-rounded tricep routine hits all three heads to maximize size, shape, and strength.
What Makes a Tricep Exercise Effective for Hypertrophy?
Not all tricep movements are created equal. Some exercises place the triceps under greater mechanical tension, while others provide a better stretch. In this case, both play key roles in muscle growth.
Here’s what separates the best tricep exercises from the rest:
Sustained Tension
The triceps grow when they’re challenged with enough resistance through a full range of motion. Exercises that allow you to control the weight while maintaining tension, like cable extensions or skull crushers, are excellent for hypertrophy.
Stability and Loadability
Movements that let you safely handle heavier weight tend to stimulate more muscle growth. For example, close-grip bench press, weighted dips, machine pressdowns. Since you have more stability, you can apply higher tension without compromising form.
Full Stretch Hypertrophy
Recent research shows that muscles grow best when trained in a lengthened position. For the triceps, this happens during overhead extensions and incline skull crushers. These exercises create deep stretches that maximize long-head activation and contribute significantly to arm size.
Consistent Resistance Curve
Exercises that maintain tension throughout the entire rep (ie: cable movements) lead to more effective hypertrophy. In contrast, some free-weight movements lose tension at the top, making them slightly less efficient for constant muscle engagement.
6 Best Tricep Exercises for Muscle Growth
When building bigger, stronger triceps, certain exercises stand out for their ability to target all three heads, create deep muscle tension, and allow consistent progression over time. Below are the most effective tricep exercises for hypertrophy, along with what makes each one unique and how to perform them correctly.
1. Tricep Pushdowns (Cable)
Best for: Lateral and medial head development, joint-friendly volume, constant tension.
Tricep pushdowns are one of the most reliable and beginner-friendly ways to build bigger arms. Using a cable machine gives you consistent tension throughout the entire range of motion, something free weights struggle to provide. This is especially useful for isolating the lateral and medial heads, which respond well to moderate weight and controlled tempo.
Why it’s effective:
Cables maintain continuous tension, making every part of the rep productive
Easy to adjust the load for drop sets, supersets, or high-volume hypertrophy work
Great for finishing a workout with a pump or adding volume on arm day
How to perform:
Grip a rope, straight bar, or angled bar attachment.
Start with elbows slightly tucked to your sides.
Push the handle down until your arms are fully extended.
Hold for a brief squeeze, then return with a slow, controlled eccentric.
If your elbows get irritated from heavier skull crushers or dips, pushdowns are the perfect alternative to keep growing.
2. Overhead Cable Extension
Best for: Long head emphasis, stretch-mediated hypertrophy.
The long head of the triceps is the biggest of the three heads, and it grows best when trained in a stretched position. That makes overhead cable extensions one of the most important exercises for building complete tricep mass.
Why it’s effective:
Deep stretch places high tension on the long head
Cables provide smoother resistance than dumbbells
Easy to maintain proper form while isolating the muscle
Excellent for the beginning or middle of your tricep routine
How to perform:
Set the cable to a hip-level position and attach a rope or straight bar.
Face away from the machine, step forward, and lean slightly.
With elbows pointed overhead, extend your arms forward and upward.
Slowly return to the deep stretch without letting your elbows flare excessively.
Overhead cable extensions are essential if you want that long, full tricep look when your arms are relaxed.
3. Incline Skull Crushers
Best for: Long head growth, deep stretch under load, elbow-friendly mechanics.
Incline skull crushers take the traditional version and adjust the angle so the triceps stay under tension the entire time—eliminating the “dead zone” at the top of the movement.
Why it’s effective:
The incline angle increases stretch on the long head
Keeps tension on the triceps from start to finish
EZ-bar reduces joint stress compared to straight bars or dumbbells
Excellent for progressive overload without excessive elbow strain
How to perform:
Set an incline bench between 30–45°.
Hold an EZ-bar above your shoulders.
Lower the weight behind your head (not your forehead) for a bigger stretch.
Extend the arms back up while keeping elbows tight.
This is one of the most powerful tricep mass-builders when performed with control and a full stretch.
4. Close-Grip Bench Press
Best for: Overall tricep mass, heavy loadability, strength carryover to other lifts.
If you want a compound lift that directly builds pressing power and tricep thickness, the close-grip bench press is unmatched. By narrowing your hand placement, you shift the emphasis from the chest onto the triceps, especially the lateral head and lockout strength.
Why it’s effective:
Allows you to move heavy weight safely
Builds tricep strength that transfers to regular bench press
Engages all three tricep heads, especially the lateral head
Ideal for progressive overload
How to perform:
Take a grip slightly inside shoulder width (not too narrow).
Keep elbows tucked around 45° from your torso.
Lower the bar to your lower chest.
Press back up with control, focusing on the triceps during lockout.
This is your go-to heavy tricep builder and should be part of most strength-focused programs.
5. Dips (Parallel Bar Dips)
Best for: Compound tricep size, lower-rep strength, bodyweight overload.
Dips are one of the best mass-building exercises for the triceps because they combine heavy mechanical tension with bodyweight overload. Unlike many isolation movements, dips allow you to add weight quickly through a belt, making them a progression powerhouse.
Why it’s effective:
High tension at the bottom stretch
Great for long head and lateral head
Easy to scale with added weight
Fantastic for upper-body pushing strength
How to perform (for tricep focus):
Keep your torso more upright (less forward lean).
Tuck elbows closer to your sides.
Lower to ~90° elbow bend, feeling the triceps stretch.
Press back up hard without locking elbows aggressively.
When done with good form, dips are one of the most efficient and effective tricep builders available.
6. Single-Arm Cable Extensions
Best for: Isolation, symmetrical development, fixing strength imbalances.
Single-arm cable extensions help you focus on one tricep at a time, allowing better mind-muscle connection and reducing strength imbalances.
Why it’s effective:
Perfect for isolating each head of the triceps
Ideal for high-rep burnout sets
Useful accessory movement after compound lifts
How to perform:
Stand beside a cable stack with the pulley set at chest height.
Grab the handle with a neutral or underhand grip.
Tuck elbow close to your torso.
Extend your arm downward while keeping the shoulder stable.
This is a perfect “finisher” exercise to end your tricep workout with a deep pump and full range of motion.
How to Build an Effective Tricep Workout
Building bigger triceps isn’t just about picking the right exercises, it’s about putting them together in the right order, using the right rep ranges, training with enough weekly volume, and progressing consistently. Here's how to structure an effective tricep workout at any level.
Recommended Rep Ranges for Muscle Growth
Triceps respond well to a mix of heavy loading and moderate-to-high reps, especially because each head activates differently across the strength curve.
Heavy compound movements: 4–8 reps
Moderate isolation movements: 8–15 reps
High-rep pump/finisher work: 12–20+ reps
This combination ensures you hit all three tricep heads while maximizing both mechanical tension and metabolic stress (two key drivers of hypertrophy).
Optimal Training Frequency
Most research suggests training a muscle 2–3 times per week leads to the best strength and size gains. The triceps recover quickly, especially from cable-based isolation movements, so splitting your volume across multiple sessions works extremely well.
A simple weekly structure could be:
Push Day: compounds + moderate isolation
Upper Day: cables, extensions, or overhead work
Arm Day (optional): high-volume isolation work
Aim for 8–16 total sets per week, depending on experience level.
Balancing Heavy Compound vs. Isolation Movements
A well-rounded tricep routine should include both:
Heavy Compounds (Strength & Mass)
Close-grip bench press
Weighted dips
Bench variations
These exercises let you overload the triceps with heavier weight, driving foundational strength.
Isolation Movements (Precision & Long-Head Focus)
Overhead extensions
Incline skull crushers
Cable pushdowns
Single-arm cable work
These target weak points and provide deep stretch stimulus without overloading joints.
A good rule of thumb:
Start with 1–2 heavy compounds
Follow with 2–3 isolation exercises targeting different angles
Common Mistakes That Limit Tricep Growth
Even the best exercises won’t work if your form, programming, or intensity is off. Here are the most common mistakes lifters make that stall their tricep progress.
Cutting Range of Motion Short
Shortening the bottom or top of the movement dramatically reduces mechanical tension. Fix: Use a full, controlled range, especially on stretch exercises like overhead extensions.
Only Doing Pressdowns
Pushdowns are great, but they mostly target the lateral and medial heads.
Fix: Include long-head-focused exercises like incline skull crushers or overhead extensions.
Skipping Overhead Work
The long head has the highest growth potential, but only if you train it in a lengthened position.
Fix: Add at least one overhead movement to every tricep session.
Poor Elbow Alignment
Elbows that flare too wide or drift forward shifts tension off the triceps and onto the shoulders or chest.
Fix: Keep elbows tucked and stable throughout the rep.
Using Too Much Momentum
Swinging the weight up defeats the purpose of isolation training.
Fix: Slow, controlled reps with a brief pause at the bottom or top.
Conclusion
Building strong, well-developed triceps is essential not only for bigger arms but also for improving your overall pressing strength and upper-body performance. Since the triceps make up the majority of your arm size, training all three heads (the long, lateral, and medial) ensures balanced growth, better definition, and stronger lifts across the board.
By combining heavy compound movements with smart isolation work, and progressing consistently each week, you’ll be well on your way to building fuller, stronger, more powerful arms.
Now it’s your turn. Use these exercises and sample routines to create a balanced tricep workout that supports your goals and helps you grow both in and out of the gym.
Frequently Asked Questions (FAQs)
1. How many tricep exercises should I do per workout?
2–4 exercises per session is ideal. Include roughly one compound movement, one long-head-focused movement, and one cable isolation exercise.
2. How often should I train triceps for maximum growth?
2–3 times per week, with at least one rest day between sessions. This frequency promotes growth without overuse.
3. What’s the best exercise for the long head of the triceps?
Overhead movements like overhead cable extensions, incline skull crushers, and overhead dumbbell extensions are the most effective.
4. Are dips good for tricep growth?
Yes, especially when performed upright with elbows tucked. Weighted dips are one of the best compound tricep builders.
5. Should I lock out at the top of tricep exercises?
A controlled lockout is fine, but don’t hyperextend the elbows. Locking out helps peak contraction but should be done with intention, not force.
6. Why do my elbows hurt during skull crushers?
A straight bar or poor angle often causes discomfort. Try:
Using an EZ-bar
Switching to incline skull crushers
Using cables for smoother resistance
7. How long does it take to build noticeable tricep size?
Most lifters see visible changes in 6–12 weeks when training consistently with proper form, nutrition, and progressive overload.