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

TRICEPS BRACHII

The triceps are located on the posterior (back) part of your upper arm between the elbow and shoulder directly below your bicep. Your triceps contain three different heads (short, medial, and long). Your triceps assist in elbow extension (straightening your arm at the elbow) and shoulder extension.

Best Triceps Exercises To Build Strong Arms

A study published by the American Council on Exercise (ACE) identified the best triceps exercises, by investigating which exercises stimulated the most muscle activity through electromyographic EMG electrodes. According to their study, they were able to rank the eight most common triceps exercises, according to muscle activation. While muscle activation matters to stimulate muscle hypertrophy, it’s not the only thing that determines best muscle building exercises. For example, although overhead triceps extensions are the fifth most effective triceps exercise in muscle activation, they can cause more physical stress on your joints.

1. Seated Overhead Triceps Extension

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.

Key Findings:

• The seated overhead tricep extension resulted in higher EMG activation of the long head of the triceps compared to exercises like tricep pushdowns or dips.
• The overhead position places the long head in a stretched position, increasing tension and leading to greater recruitment of muscle fibers for enhanced hypertrophy.

Incorporating this exercise into your routine can maximize tricep development, particularly when aiming to build a well-rounded and functional arm muscle.

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.

2. Incline Dumbbell Triceps Kickback

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.

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].

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.

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 

Triceps kickbacks were ranked second narrowly beating out triceps dips, amongst a total of eight different variations, with significant activation of all three heads [R]. 

Triceps kickbacks are best performed with dumbbells. Making sure you have proper form, is paramount to ensure effectiveness, activation, and engagement of the muscles.

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

Best Tricep Exercises: Takeaway

According to the American Council on Exercise, these are some of the best tricep exercises, to build more muscle and strength to obtain well-defined and toned arms. Adding these movements to your exercise program or split training, will help you reach your goals and develop your tricep muscles. 

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