Best Triceps Exercises: Bodyweight & Weights Guide

If you want bigger and stronger arms, you need to train your triceps properly. Many people focus only on biceps. However, your triceps make up most of your upper arm size. When you train them the right way, your arms look fuller and more defined. Also, you can press and push with more power. In this guide, you will learn the best bodyweight and weighted triceps exercises. I will also share simple tips that help you grow faster and avoid common mistakes.

What Are the Triceps?

Your triceps are the muscles at the back of your upper arm. The full name is triceps brachii. They have three heads:

• Long head
• Lateral head
• Medial head

These three parts work together to straighten your elbow. Your triceps are working every time you push something away. They play a big role in different exercises, like push-ups, bench presses, etc. So, you have to train all the heads in a proper way if you want balanced and strong arms.

Must Read: Best Exercises for Flabby Arms

Benefits of Triceps Training 

Training your triceps gives you more than just better-looking arms. Here’s why you should never skip them:

• Having toned triceps will help you build thicker and more defined upper arms.
• Your pressing strength will increase, which is important for bench press and push-ups.
• Better triceps will give you improved shoulder stability and joint health.
• You increase overall upper-body power.
• Over time, you will see an improvement in your arm muscle definition. 
• There will be an increase in your endurance level, which will help you in your daily tasks.
• You balance arm development with your biceps.
• You reduce the risk of elbow injuries.

In my experience, once you focus on triceps, your entire upper body starts to look stronger and more complete.

Best Bodyweight Triceps Exercises

You can train and grow your triceps at home. Your body weight is enough if you train with proper form and control. I suggest starting with these exercises if you are a beginner or training at home.

1. Narrow-Grip Push-Ups

The variation is simple and adds extra resistance to our muscles. You will feel more tension in your triceps than in regular push-ups. 

How to perform it

• You place your hands closer than shoulder width and keep your elbows tucked near your body.
• Now, lower yourself in a slow manner and push back up. 
• I suggest keeping your core tight to protect your lower back. 

2. Triceps Dips

You can perform the exercises with parallel bars or a sturdy chair. In my experience, dips allow you to raise your strength if done with good form.

How to perform it

• Lower your body by bending your elbows.
• You have to keep your chest upright.
• Now, push back up until your arms are straight.
• Do not let your shoulders shrug during the complete movement. 

Read More: Best Compound Triceps Exercises to Build Mass and Power

3. Diamond Push-Ups

This is one of the tougher variations of the push-up exercise. This move targets the inner part of your triceps. So, you can start with a few reps in the beginning and then progress slowly.

How to perform it

• You have to place your hands close together so your thumbs and index fingers form a diamond shape. 
• Keep your body straight. 
• Now, lower your body in a slow manner and press up. 

4. Pike Push-Ups

It is a pressing exercise that allows you to train your triceps and shoulders. I suggest you focus on control while performing this exercise to avoid any unnecessary injury.

How to perform it

• Lift your hips high so your body forms an inverted V shape. 
• Now, bend your elbows and lower your head toward the floor. 
• Push back up. 
• You have to move in a slow manner to keep tension on the muscle.

Best Weighted Triceps Exercises

If you have access to weights, you can challenge your triceps even more. Adding more resistance can help you build size and strength in less time. I recommend that you mix these exercises into your routine.

1. Close-Grip Bench Press

This is another variation of the bench press. It is a compound exercise that focuses on all three heads of your triceps.

How to perform it

• You have to lie on a bench and grip the bar at a distance that is narrower than shoulder-width. 
• Lower the bar to your chest with control. 
• Push it back up while keeping your elbows close. 
• This move allows you to lift heavy weights.

2. Triceps Extension

It is an isolation exercise that focuses on the long head of your triceps when you perform it in an overhead position. You can do this with a dumbbell or barbell. 

How to perform it

• You have to hold the weight overhead. 
• Bend your elbows and lower the weight behind your head. 
• Now, extend your arms completely at the top. 
• Focus on stretching the long head of the triceps. 
• I suggest you move in a slow manner to protect your elbows.

3. Rope Pushdown

It is a cable-based isolation exercise. You can get constant tension in your muscles while performing the complete movement. This is one of my favorite finishing exercises because it creates a strong muscle burn.

How to perform it

• You have to attach a rope to a cable machine. 
• Now, keep your elbows locked at your sides. 
• Push the rope down and spread it apart at the bottom. 
• Squeeze your triceps hard. 

4. Dumbbell Floor Press

It is a pressing movement that you perform while lying on the floor. It allows you to train your triceps while reducing the overall strain on your shoulder.

How to perform it

• You have to lie on the floor with dumbbells in each hand. 
• Lower them until your elbows touch the floor. 
• Press back up. 

Read Also: Best Dumbbell Tricep Exercises

Common Triceps Training Mistakes

Many people train their triceps the wrong way. You should avoid these common mistakes.

• First, do not flare your elbows too much. This shifts tension away from your triceps. Keep them tucked in.
• Second, avoid using too much weight. If you swing or use momentum, your triceps are not doing the work. So, there is no fun in doing these exercises. I suggest you move with control and feel the tension in your triceps.
• Third, do not ignore the full range of motion. You have to extend your arms and control the lowering phase.
• Fourth, do not skip warm-ups. Your elbows are sensitive joints. So, you have to warm them up before you perform the exercises to avoid injuries.
• Finally, do not train triceps only once in a while. You have to be consistent to build stronger arms.

Final Tips for Triceps Growth

You have to focus on correct form if you want to build your triceps in a proper way. When you learn the correct technique, you start adding weights for more resistance slowly. I suggest you train your triceps two times in a week. Also, you have to eat enough protein to support your muscle growth. Besides this, you have to rest well between workouts for proper recovery. This will give your muscles time to grow. In my experience, tracking your reps helps a lot. Small improvements each week lead to big results over time.