Best Tricep Workouts Calisthenics 2024 In The Gym for Strength, Cutting & More

Introduction

The triceps, which are frequently disregarded in favor of the more apparent biceps, are an important muscle group for both arm strength and aesthetics. Well-developed triceps, which account for around two-thirds of your upper arm bulk, can provide an amazing horseshoe form that exudes power and muscularity.

Furthermore, the triceps are required for heavy movements such as the bench press, where they play an important role in locking out the weight.

Anatomy of the Best Triceps Workouts For Muscle Growth

The triceps brachii ^[1], or triceps for short, is a three-headed muscle located on the back of the upper arm. Its three heads the long head, lateral head, and medial head—all work together to extend the elbow joint. The long head also crosses the shoulder joint, which facilitates arm movement.
To fully build the triceps, target all three heads using a range of activities. Overhead actions, such as extensions, target the long head, whereas exercises with the arm positioned alongside the body focus on the lateral and medial heads.

Best Triceps Exercises

1. Close-Grip Bench Press

Equipment Needed: Bench, barbell, weight plates

Muscles Worked: Triceps, chest, shoulders

Perform this movement like a regular bench press but with a closer grip, around shoulder-width apart. This shifts more emphasis onto the triceps while also engaging the chest and shoulders.

Triceps Not Growing? Close-Grip Bench Press (Video Credit: ScottHermanFitness YouTube Channel)

Step-by-step:

• Lie on a flat bench, feet firmly planted. Grip the barbell with a narrow, shoulder-width grip.
• Unrack the bar and hold it straight above your chest, arms extended.
• Inhale, then lower the bar towards your lower chest by bending at the elbows.
• Exhale and push the bar back up to the starting position using your triceps.

Tip: Dr. Peter Hinz, the Founder, Chiropractor, and Certified Acupuncturist at Cool Springs Chiropractic, says, “Utilize a narrow grip to increase focus on the triceps rather than the chest. Maintain a controlled motion and avoid locking your elbows at the top of the press.”

RELATED: The Best Weight Benches For Your Home Gym

2. Dip

Variations and Equipment: Parallel bars, bench, chair

Muscles Worked: Triceps, chest, shoulders

Dips are an effective body weight chest and tricep workout for hammering the triceps while also engaging the chest and shoulders.

How To: Dip- Learn The Differences Between Targeting Your Chest Or Triceps(Video Credit: ScottHermanFitness YouTube Channel)

Execution Technique:

• Grip the parallel dip bars and straighten your arms to lift your body.
• Lean forward slightly, keeping your body straight from head to heels.
• Inhale, then bend at the elbows to lower yourself until they form 90-degree angles.
• Exhale and push yourself back up to the starting position.

Modifications: For an easier variation, do bench dips. For added difficulty, wear a weight belt or vest.
Tip: Peter Hinz, says, “Ensure your body remains upright to target the triceps effectively. Lower yourself until your elbows are at a 90-degree angle before pushing back up.”

3. Triceps Pushdown

Setup and Necessary Equipment: Cable machine, straight or rope attachment

Muscles Worked: Triceps

Serg Bayracny, Fitness trainer at Workout Guru shares with our team, The Triceps Pushdown is performed using a cable machine and often with a bar or rope attachment. It isolates the triceps for maximum engagement.

HOW TO: Cable Triceps Pushdown (Video Credit: ScottHermanFitness YouTube Channel)

Detailed Instructions:

• Attach your chosen handle to the high pulley of a cable machine.
• Grip the handle with an overhand, shoulder-width grip ^[2]. Your elbows should be tucked in.
• Exhale and push the handle down by extending your elbows until your arms are straight.
• Inhale and slowly return to the starting position, keeping tension on the cable.

Common Mistakes: Avoid flaring your elbows out and using momentum.

4. Skull Crusher

Movement Explanation: This exercise gets its name from the motion of lowering a weight toward your forehead (“skull”).

Equipment Options: E-Z bar, straight barbell, dumbbells

“Performed with an EZ bar or dumbbells while lying on a bench, this exercise focuses intensely on the triceps” , says, Serg.

EZ Bar Skull Crushers – Triceps Exercise (Video Credit: MyTraining App YouTube Channel)

Technique:

• Lie on a flat bench, holding your weight at arm’s length above your face.
• Inhale, then lower the weight slowly behind your head by bending at the elbows.
• Go down until you feel a stretch in your triceps, but avoid banging the weight on your skull.
• Exhale and extend your elbows to raise the weight back to the starting position.

Benefits: Isolation of the triceps with a deep stretch, ability to use heavier weights

5. Overhead Triceps Extension

Technique and Variations: Holding a weight/resistance band overhead, lower it behind your head by bending elbows, then extend to return.

Overhead Tricep Extension – Cable Rope Pull (Video Credit: Miranda Forcier YouTube Channel)

Equipment Options: Dumbbell, E-Z bar, cable/band

Tips:

• Keep upper arms stationary and elbows pointing up throughout the movement.
• Don’t let elbows flare out to the sides.
• “Engage your core to stabilize your body and avoid arching your back. Lower the weight behind your head in a controlled manner,” says, Dr.Peter.

6. Standing Landmine Press

Variations and Equipment: Landmine attachment or securely placed barbell corner, weight plates

Muscles Worked: Triceps, shoulders, upper chest

The Standing Landmine Press is a versatile shoulder and triceps exercise that also engages the upper chest & back. It’s particularly beneficial for those who have shoulder discomfort during overhead pressing movements.

Standing Landmine Press (Video Credit: Ken Whittier YouTube Channel)

Execution Technique:

• Stand with your feet shoulder-width apart facing the end of the barbell secured in a landmine attachment or corner.
• Grasp the bar with both hands at the weighted end, holding it at chest level.
• Brace your core and maintain a slight bend in your knees.
• Press the bar upward and outward, extending your arms fully while keeping your elbows close to your body.
• Slowly return to the starting position and repeat.

Related: Best Landmine Exercises

Modifications: To increase the intensity, add more weight or perform the press in a kneeling position to engage the core further.

Tip: When we asked Peter, he said, “Position the barbell in a landmine attachment and press it overhead using a close grip. This exercise effectively targets the long head of the triceps.”

7. Diamond Push-Up

Variations and Equipment: No equipment is needed, a mat optional for comfort

Muscles Worked: Triceps, chest, core

Diamond Push-Ups are a challenging variation of the classic push-up that focuses more intensely on the triceps and the inner chest.

How To: Diamond Push-Up (Video Credit: ScottHermanFitness YouTube Channel)

Execution Technique:

• Start in a standard push-up position but with your hands together under your chest, fingers forming a diamond shape.
• Keep your body in a straight line from head to heels with your core engaged.
• Lower yourself down, keeping your elbows close to your body.
• Push back up to the starting position, focusing on using your triceps and chest.

Modifications: Beginners can start by performing the exercise on their knees or by using an elevated surface to reduce the load.

Pro Tip: Serg, shares his pro tips for Diamond Push-ups,

• Hand Placement: Form a diamond shape with thumbs and forefingers.
• Body Alignment: Keep body straight from head to heels.
• Controlled Descent and Ascent: Lower chest to hands and push back up.

8. Push Press

Variations and Equipment: Barbell, bumper plates

Muscles Worked: Triceps, shoulders, legs, core

The Push Press is a dynamic compound exercise that utilizes the legs to start the movement, allowing for heavier weights and greater emphasis on the triceps during the lockout.

How to Perform the PUSH PRESS (Video Credit: Buff Dudes Workouts YouTube Channel)

Execution Technique:

• Start by standing with the barbell at shoulder height in a rack position.
• Position your feet hip-width apart with a slight bend in the knees.
• Dip down by bending your knees, then explosively extend your legs while simultaneously pressing the barbell overhead until your arms^[3] are fully extended.
• Lower the bar back to the starting position and repeat.

Modifications: For a less intense version, perform the movement with a lighter barbell or dumbbell. Increase difficulty by using a split stance or adding more weight.

Tip: Dr. Peter Hinz, specially mentions here that, “Engage your legs to generate momentum for the press. During the locking-out phase, focus on the triceps at the movement’s top.”

9. Cross-Body Cable Extension

Variations and Equipment: Adjustable cable machine, single handle attachment

Muscles Worked: Triceps

Cross-body cable Extensions are excellent for isolating the triceps, allowing for focused tension and muscle build-up through unilateral training.

Execution Series: Dual Cable Cross Triceps Extension (Video Credit: AdamNeth YouTube Channel)

Execution Technique:

• Attach a single handle to a high pulley of a cable machine.
• Stand perpendicular to the machine and grasp the handle with the hand farthest from it.
• Keep your upper arm stationary, tuck your elbow into your side, and extend your arm across your body.
• Slowly return to the starting position and repeat for the desired number of reps before switching sides.

Modifications: Adjust the cable height and handle type for comfort and effectiveness. Increase resistance to intensify the exercise^[4].

Tip: “A dynamic exercise that involves both tricep and shoulder engagement, performed with a barbell,” says, Serg Bayracny.

10. Cable Kickback

Variations and Equipment: Cable machine, single handle or rope attachment

Muscles Worked: Triceps

Cable Kickbacks are a refined exercise for targeting the triceps, providing constant tension throughout the movement for optimal muscle engagement.

How To: Tricep Kickback (Dumbbell) (Video Credit: ScottHermanFitness YouTube Channel)

Execution Technique:

• Attach a handle to a low pulley on a cable machine.
• Stand facing the machine with your feet staggered and lean forward slightly from the hips.
• Grasp the handle with one hand and pull your elbow up to your side, keeping it pinned there throughout the exercise.
• Extend your arm back until it is straight and you feel a full contraction in your triceps.
• Slowly return to the starting position and repeat, then switch arms.

Modifications: For beginners, start with light weight to maintain form. Advanced users can increase the weight or add a rope attachment for a different grip.

Tip: “Keep your upper arm stationary and avoid swinging the weight. Perform the movement slowly to maintain tension on the triceps throughout,” told us by Peter.

What Tricep Workout Is Best Effective For?

As a beginner, it’s important to focus on building a solid foundation through higher frequency and mindful practice before increasing intensity. This beginner triceps workout can be performed 2-3 times per week:

Exercises

A1. Close-Grip Bench Press: 3 sets of 10-12 reps

B1. Cable Overhead Triceps Extension: 3 sets of 15 reps

C1. Cable Triceps Pushdown: 3 sets of 15 reps

Muscle Building Workout

To maximize hypertrophy (muscle growth), incorporate exercises that work the triceps from various angles and use relatively high intensities. Perform this workout up to 3 times per week, allowing for proper recovery.

Exercises

Skull Crusher: 3 sets of 12-15 reps, followed by 2 sets of 8-10 reps at a heavier weight Weighted Dip: 3 sets at RPE 8 (moderate weight)

Cable Overhead Extension: 3 sets of 15 reps Single-arm Cable Kickback: 3 sets of 15 reps per arm

Push-Up: 3 sets to failure

Strength Building Workout

Stronger triceps translate to bigger lifts on exercises like the bench press. Perform this workout twice a week, accumulating 29 total sets for the triceps through a combination of compound and isolation exercises.

Big Bench Press Accessory Day 1

A1. JM Press: 3 sets of 10 reps, 2 sets of 6 reps B1. Cable Triceps Pushdown: 3 sets of 12-15 reps

C1. Weighted Triceps Dip: 2 sets of 8 reps, 2 sets of 6 reps

Big Bench Press Accessory Day 2

A1. Pin Press or Floor Press: 3 sets of 6 reps, 2 sets of 4 reps

B1. Skull Crusher: 3 sets of 8-10 reps C1. Overhead Cable Triceps Extension: 3 sets of 15 reps

C2. Cable Triceps Kickback: 3 sets of 15 reps C3. Push-Up: 3 sets to failure

Bodyweight Workout

For those without access to gym equipment, this bodyweight triceps routine can be performed 2-4 times per week using high rep sets taken close to failure. Aim to add reps over time while leaving 2 “reps in reserve”.

For Beginner Calisthenics Athletes

A1. Bench Dip: 3 sets of 2 RIR (reps in reserve) B1. Elevated Push-Up: 3 sets of 2 RIR

C1. Pike Push-Up: 3 sets of 2 RIR

For Advanced Calisthenics Athletes

A1. Bodyweight Triceps Dip: 3 sets of 2 RIR

B1. Handstand Push-Up: 3 sets of 2 RIR

C1. Elevated Bodyweight Triceps Extension: 3 sets of 2 RIR D1. Push-Up: 3 sets to failure

Training Tips for How To Do Best Triceps Workout

1. For the majority of people, training their triceps 2-3 times a week is sufficient. Allow for adequate rest and recovery in between sessions.

2. To enhance growth and strength increases, mix up your intensity approaches, such as straight sets, drop sets, and partials.

3. Gradually increase the weight, reps, and intensity of exercises to keep your triceps challenged.

4. Consider your total training volume. If you prioritize chest and shoulder exercises, you may require less direct triceps volume.