15 Effective Tricep Exercises for Upper Body Strength and Growth

When it comes to building upper body strength, the triceps play a crucial role. Engaging in targeted tricep exercises not only enhances muscle tone but also contributes significantly to overall upper body functionality. Below are 15 effective tricep exercises that can help you achieve remarkable strength and growth.

1. Tricep Dips

Tricep dips are a phenomenal bodyweight exercise that directly targets the triceps.

Find a sturdy bench or chair.
With your hands placed shoulder-width apart, lower your body by bending your elbows until your arms are at about 90 degrees.
Push back up to the starting position.

2. Close-Grip Push-Ups

A variation of the traditional push-up, close-grip push-ups put your triceps in the spotlight.

Lie face down, placing your hands closer than shoulder-width apart.
Lower your body while keeping your elbows tucked close to your sides.
Push back up for a stronger tricep engagement.

3. Overhead Tricep Extension

This exercise isolates the triceps while also engaging the shoulders.

Stand with your feet shoulder-width apart, holding a dumbbell with both hands above your head.
Bend your elbows to lower the dumbbell behind your head.
Extend your arms back to the starting position, squeezing your triceps.

4. Skull Crushers

Skull crushers are an all-time favourite for tricep development.

Lie on a flat bench holding a pair of dumbbells above your chest.
Lower the weights towards your forehead by bending your elbows.
Extend back to the starting position, focusing on the tricep contraction.

5. Cable Tricep Pushdown

Utilising a cable machine can provide consistent resistance, ideal for building strength.

Attach a straight or rope handle to the high pulley of a cable machine.
With your elbows tucked in, push the handle down until your arms are fully extended.
Return to the starting position slowly for maximum tension.

6. Dumbbell Triceps Kickback

This exercise is effective for isolating the triceps in a simple yet potent way.

Lean forward while holding a dumbbell in one hand, with your other hand braced on a surface.
Keep your elbow close to your body as you extend the dumbbell back.
Lower the weight and repeat.

7. Bench Dips

Similar to standard tricep dips but incorporating more of your body weight.

Position your hands on a bench behind you, legs extended out in front.
Lower your body by bending your elbows until they're at a 90-degree angle.
Press back up, targeting the triceps effectively.

8. Diamond Push-Ups

A unique twist on the regular push-up that increases tricep activation.

Get into a push-up position, placing your hands in a diamond shape under your chest.
Lower your body, keeping elbows close to your torso.
Push back up to the starting position.

9. Single-Arm Tricep Overhead Extension

This variation helps with unilateral strength development in the triceps.

Stand straight with a dumbbell in one hand held above your head.
Bend your elbow to lower the weight behind your neck.
Extend back up, feeling the tricep work hard.

10. Tricep Rope Pushdown

Using a rope attachment can help hit different parts of the triceps.

Position yourself in front of a cable machine with a rope attached at the top.
Pulled with both hands, push down with elbows tucked.
Squeeze at the bottom of the movement before returning.

11. Lying Tricep Extension

This exercise provides a challenge and a great stretch for the triceps.

Lie flat on a bench, holding a barbell with arms extended straight up.
Lower the bar towards your forehead by bending your elbows.
Press back up, focusing on the muscle contraction.

12. Push-Up to Side Plank

This full-body movement engages the triceps while challenging core stability.

Begin in a push-up position.
Complete a push-up, then rotate into a side plank on your left side.
Return to push-up position and alternate sides.

13. Barbell Close Grip Bench Press

A compound exercise that has powerful effects on your entire tricep region.

Lie on a bench with a barbell held close to your chest.
Press the barbell directly upwards, focusing on your triceps as you lift.
Lower the barbell slowly to keep tension on the muscles.

14. Hollow Body Tricep Extensions

This exercise combines an isometric hold with tricep work, increasing core engagement.

Lie on your back, legs and arms extended.
Lift your arms and legs off the ground while holding weights in your hands.
Bend your arms to bring the weights towards your forehead without losing the lifted position.

15. Tricep Squeeze Press

This unique exercise activates multiple parts of your triceps.

Lie on a bench holding a dumbbell with both hands, arms extended over your chest.
As you lower the dumbbell, squeeze it tightly between your palms.
Extend back up, maximising tension in the triceps.

Completing these 15 tricep exercises consistently will lead to substantial strength and growth in your upper body. Prioritising proper form and gradually increasing weight will ensure you reap the maximum benefits. Remember to complement your workouts with adequate nutrition and rest for optimal results. With commitment and perseverance, your triceps will become a powerhouse of strength and definition.