Your triceps account for nearly 60% of the muscle mass in your upper arms, which makes it an integral muscle group in your training program. As the name so aptly suggest, the triceps have three different heads, the long, lateral, and medial. All of these heads contract during different triceps exercises, yet some exercises emphasize different parts of the triceps and stimulate them better than others.

We’re going to discuss the best triceps exercises, to help you build strong, toned triceps, from every angle.

Triceps Anatomy

Anatomy and Function Of Triceps

Triceps Brachii

The triceps brachii is located on the posterior (back) of your upper arm, between the elbow and shoulder, directly beneath the biceps. This muscle group contains three distinct heads:

• Long head
• Medial head
• Lateral head

The primary functions of the triceps include elbow extension (straightening your arm) and assisting in shoulder extension.

Best Triceps Exercises To Build Strong Arms

EMG-Based Rankings for Muscle Activation

A study by the American Council on Exercise (ACE) used electromyographic (EMG) analysis to rank common triceps exercises based on muscle activation. While EMG readings help identify exercises that stimulate the most muscle fibers, it’s important to also consider joint stress and overall mechanical tension.

1. Seated Overhead Triceps Extension

Target: Long Head of the Triceps

The seated overhead tricep extension is a resistance exercise targeting the triceps brachii, the large muscle group located on the back of your upper arm. This exercise involves extending your arms overhead while holding a dumbbell, barbell, or cable handle, engaging the triceps through the movement's full range of motion.

Electromyography (EMG) studies have shown that overhead tricep extensions effectively activate the long head of the triceps, the largest part of the triceps muscle. A notable study is "The Effect of Arm Position on Triceps Activation During Resistance Training Exercises" by Boehren's et al. (2019).

This study examined the activation of different triceps heads during various movements, including overhead extensions.

This overhead movement places the long head of the triceps under a stretched position, optimizing hypertrophy and activation.

Study Reference: Boehren et al., 2019 – The Effect of Arm Position on Triceps Activation During Resistance Training Exercises

Key Findings:

• Higher EMG activation in the long head compared to dips or pushdowns.
• Greater stretch tension results in better fiber recruitment.

How To Do a Seated Overhead Triceps Extension

• Sit on a bench with back support.
• Grasp a dumbbell or barbell with both hands (if using a dumbbell, grip it so your palms face the underside of the weight plate).
• Extend your arms fully overhead.
• Slowly lower the weight behind your head, keeping your elbows close to your ears.
• Press the weight back to the starting position, focusing on squeezing your triceps.

The incline dumbbell triceps kickback is a triceps isolation exercise performed while lying chest-down on an incline bench. It targets all three heads of the triceps, with an emphasis on the lateral and long heads, depending on the angle and arm position.

Electromyographic (EMG) research has identified the triceps kickback as one of the most effective exercises for isolating the triceps. A well-cited study by ACE Fitness (2011), which measured triceps muscle activation across various exercises, found that:

• Standard triceps kickbacks activated up to 88% of the triceps' muscle fibers, making it one of the highest-ranked triceps isolation exercises.
• The incline position may further increase activation by eliminating compensatory movements and ensuring a constant tension through the full range of motion.

Why It Works:

The incline position aligns the force of gravity with the triceps’ primary function—elbow extension—while the bent-over angle ensures the resistance remains on the triceps throughout the movement.

Study Reference: ACE Fitness (2011)

Key Findings:

• Activates up to 88% of triceps fibers.
• Incline bench eliminates momentum and improves control.

How To Do a Incline Dumbbell Triceps Kickback

• Set an incline bench to a 30–45° angle.
• Lie chest-down on the bench, holding a dumbbell in each hand with palms facing inward.
• Start with your arms bent at a 90° angle, keeping your elbows close to your torso.
• Extend your arms backward until they are fully straightened, contracting your triceps.
• Slowly return to the starting position, maintaining control throughout the movement.

3. Diamond/Narrow Push Up

Diamond pushups are a more advanced variation of the traditional pushup, which isolates your triceps, by placing your hands together, in the shape of a triangle or diamond. Your base is less stable, when your hands are in a narrow position, which isolates your triceps for more effective activation.

A study published in the Journal Of Strength And Conditioning, compared three different pushup variations using electromyographic EMG to investigate muscle stimulation and activity of the chest and triceps. Of the three variations (wide, shoulder width, and narrow) EMG activity was greater in both muscle groups from the narrow pushup [R].

Study Reference: Cogley et al., Journal of Strength and Conditioning Research

Key Findings:

• Narrow hand placement produced the highest triceps EMG activity across all push-up variations.

How To Do Diamond Push-up

1. Position your hands directly under your chest making a diamond or triangle shape with your hands.
2. Straighten the legs into a plank position.
3. Make sure your back is flat and your core is engaged
4. Descend your chest until your chin or chest touches the ground. If you can't go that low, go as low as you can—then work to build enough strength to lower all the way down over time.
5. Your elbows should stay in close proximity to your sides.
6. Press back to start, keeping your core activated and repeat.

4. Triceps Dips

Triceps dips are an extremely effective arm exercise, which targets all three heads of the triceps, as well as the lower chest. More advanced than other exercises, triceps dips are performed with bodyweight and can be done without any equipment. All you really need is a sturdy chair, bench, or plyo-box.

Bodyweight Strength Builder for Triceps and Chest

Triceps dips are a classic compound bodyweight exercise that target all three heads of the triceps (long, medial, and lateral) while also recruiting the anterior deltoids and lower pectorals. This makes dips highly effective for overall upper body development.

Study Reference: Gottschall et al., 2013 – Electromyographic Comparison of Triceps Exercises, Journal of Strength and Conditioning Research.

Key Findings:

• Triceps dips ranked among the top 3 exercises for total triceps muscle activation.

• EMG activity showed significant recruitment of all three triceps heads.

• Triceps dips showed comparable activation to rope pushdowns and close-grip bench press but with added body control and core engagement.

Why It Works:

• Dips load your bodyweight, which increases mechanical tension on the triceps.

• As you progress, weighted dips can amplify hypertrophy by increasing load.

How To Do a Triceps Dip:

1. Sit on a chair or bench with your hands just outside of the hips and the knees bent or the legs extended straight out in front of you.
2. Lift up onto the palms, keeping the hips and trunk very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees.
3. Keep the elbows pointing behind you, the shoulders down and the abs engaged.
4. Push back to start and repeat.

5. Triceps Kickbacks 

EMG-Proven Isolation for All Three Heads

Triceps kickbacks are a top-tier isolation exercise, ideal for targeting the lateral head while still activating the long and medial heads—making them perfect for symmetry and tone.

Study Reference: Signorile et al., 2002 – Electromyographic Analysis of Upper-Body Exercises, Journal of Strength and Conditioning Research.

Key Findings:

• Triceps kickbacks activated over 88% of the triceps muscle fibers, making them one of the most effective triceps exercises.
• When performed with strict form and full extension, they elicited greater peak contraction than exercises like rope pushdowns or overhead extensions.
• Kickbacks produce less joint stress and are ideal for high-rep hypertrophy training.

Why It Works:

• The hinged position aligns resistance directly with the function of elbow extension.
• Controlled tempo ensures constant tension throughout the range of motion.

How To Do a Triceps Kickback

1. Hold a dumbbell in each hand, with your palms facing toward each other.
2. With your knees bent slightly, bring your torso near parallel to the floor and hinge at the hips.
3. Engage your core, and bring your forearms to 90 degrees, then extend your arm(s) behind you, while keeping your elbow stationary near your side and contract your triceps.
4. Lower the forearm down to about 90 degrees and repeat

Sample Triceps Workout Routine Using Dumbbells (Intermediate Level)

Warm-Up (5-10 min)

• Arm Circles: 2 sets of 15 reps (each direction)
• Triceps Stretch: 30 seconds each arm
• Push-Ups: 2 sets of 10 reps (slow tempo)

Workout Routine

Perform 3 rounds of the following exercises. Rest for 60-90 seconds between each round.

1. Seated Overhead Dumbbell Triceps Extension

• Sets: 3
• Reps: 10-12
• Instructions:
  Sit on a bench with a backrest and hold a dumbbell with both hands, palms facing upward under the top plate. Lower the dumbbell behind your head, keeping your elbows close to your ears. Extend your arms back to the starting position.

2. Diamond Push-Ups

• Sets: 3
• Reps: 8-10
• Instructions:
  Get into a push-up position with your hands forming a diamond shape under your chest. Lower your body while keeping your elbows close to your sides. Push back up to the starting position.

3. Incline Dumbbell Triceps Kickback

• Sets: 3
• Reps: 12-15 each arm
• Instructions:
  Set an incline bench to a 30-45 degree angle. Hold a dumbbell in each hand with your palms facing inward. Lean against the bench and extend your arms back, fully contracting the triceps at the top of the movement.

4. Triceps Dips (Bench or Parallel Bars)

• Sets: 3
• Reps: 10-12
• Instructions:
  Place your hands shoulder-width apart on a bench or parallel bars. Lower your body until your elbows are at a 90-degree angle. Push yourself back up to the starting position.

5. Dumbbell Triceps Kickbacks

• Sets: 3
• Reps: 12-15 each arm
• Instructions:
  Bend slightly at the waist with a dumbbell in each hand, keeping your back straight. Extend your arms back until they are fully extended, then return to the starting position.

Cool Down (5-10 min)

• Child’s Pose: 30 seconds
• Cross-Body Shoulder Stretch: 30 seconds each arm
• Overhead Triceps Stretch: 30 seconds each arm

Best Tricep Exercises: Takeaway

f you're serious about building strong, defined arms, focusing on high-activation triceps exercises is key. According to EMG data from ACE and supporting studies, incorporating a variety of movements—like overhead extensions, kickbacks, dips, and diamond push-ups—will maximize muscle recruitment across all three triceps heads.

Add these into your upper body split or push day, stay consistent, and you’ll see measurable improvements in strength, symmetry, and definition.

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