Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Muscle Science
Evidence Based
Evidence Based Research
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. We are committed to providing our readers with evidence-based information that is grounded in the latest scientific research.
Read Our Editorial Process

Revealed: 8 Best Triceps Exercises According to Science

Stop wasting your time on ineffective exercises. Get more from your workouts by using these scientifically proven lifts!

Written by Patrick Dale, PT, ex-Marine

Updated by Vidur Saini

Last Updated on15 June, 2024 | 3:20 AM EDT

Ask Question?

Bodybuilding is a time-intensive endeavor. Not only do you have to find time to train four to six times a week, but you also need to eat right, get plenty of rest, do your rehab and prehab exercises, practice your posing, and fit some cardio into your schedule.

Because your time is so valuable, it makes sense to try and make your workouts as effective as possible. Good news: a study by the American Council on Exercise has revealed the best triceps-building exercises. (1)

Using wireless electromyography (EMG), researchers from the American Council on Exercise (ACE) and the University of Wisconsin-LaCrosse assessed triceps brachii activation during eight common triceps exercises, aiming to identify the most effective one.

As a veteran personal trainer with over 35 years of experience, I have used these exercises in my clients’ training programs and have consistently witnessed remarkable results. In this article, I reveal the study’s results and how you can use this information to build your best triceps ever!

Recent Updates: On June 15, 2024, Fitness Volt’s Senior Editor, Vidur Saini (American Council on Exercise-CPT), updated the article and added actionable expert tips throughout the piece to improve the reader experience.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

8 Best Triceps Exercises According to Science

Not sure which exercises are best for building tremendous triceps? Here, in reverse order, are the eight best triceps exercises according to science. Including any of these exercises in your arm workouts will help you sculpt the triceps of your dreams.  

  • Close Grip Bench Press
  • Lying Barbell Triceps Extensions
  • Triceps Pushdowns (Straight Bar)
  • Triceps Pushdowns (Rope Handle)
  • Overhead Triceps Extensions
  • Dips
  • Dumbbell Kickbacks
  • Triangle Push-Ups

8. Close grip bench press

Sets & Reps Equipment Needed Target Muscles
3 x 6-8 Barbell Triceps (all heads), Pectoralis Major

All types of bench press work your triceps. However, when you move your hands closer together, it biases the triceps. The close-grip bench press lets you lift heavy weights to overload your triceps, so it’s good for building muscle and strength simultaneously.

For safety and comfort, do not do this exercise with your hands too close together. That puts a lot of unwanted stress on your wrists, elbows, and shoulders. Instead, use a slightly narrower-than-shoulder-width grip.

Pro Tip: Focus on driving your elbows inwards towards your ribs as you press the bar upwards to engage the triceps more effectively throughout the entire range of motion (ROM).

Difficulty Progression Regression
Intermediate Pause at the bottom of the movement Diamond push-ups

Learn how to do close grip bench presses here.

7. Lying barbell triceps extensions (skull crushers)

Sets & Reps Equipment Needed Target Muscles
3 x 8-12 Barbell Triceps Long Head, Triceps Medial Head

This exercise involves lowering a weight to your forehead. Lower the weight too fast or fail completely, and you could crack yourself on the noggin! Safety issues aside, the skull crusher is a very effective triceps exercise. You can do it with a barbell, EZ bar, or dumbbells.

The dumbbell variation is arguably safer and is more effective as you can move your arms through a greater range of motion. You will also get a better triceps workout if you do this exercise on a declined bench, as you’ll need to increase triceps engagement to keep your arms vertical.

Pro Tip: Instead of lowering the bar straight down towards your forehead, bring it slightly behind your head. This increases the stretch on the long head of the triceps, leading to greater muscle activation and growth.

Difficulty Progression Regression
Beginner Move the elbows toward the ears in the bottom position Use dumbbells

Read more about lying barbell triceps extensions here.

6. Triceps pushdowns (straight bar)

Sets & Reps Equipment Needed Target Muscles
3 x 10-15 Cable Machine, Straight Bar Triceps Lateral Head, Triceps Medial Head

Triceps pushdowns are near the top of most bodybuilders’ list of must-do triceps exercises. They’re easy to perform and ideal for pump-inducing drop sets. Cable pushdowns also keep your muscles under constant tension, which helps explain why they’re such an effective muscle builder.

However, many lifters lean forward too much when doing this exercise, turning pushdowns into a decline bench press. This might mean you can lift more weight or do more reps, but it takes some of the tension off the target muscles.

So, to get more from triceps pushdowns, keep your torso upright and your upper arms pinned to your sides.

Pro Tip: At the bottom of each rep, actively flex your triceps and hold the contraction briefly before allowing the bar to return to the starting position.

Difficulty Progression Regression
Beginner Slow down the eccentric phase Unilateral variation

Read more about triceps pushdowns (straight bar) here.

5. Triceps pushdowns (rope handle)

Sets & Reps Equipment Needed Target Muscles
3 x 10-15 Cable Machine, Rope Triceps Lateral Head, Triceps Medial Head

According to the ACE study, doing triceps pushdowns with a rope is slightly more effective than using a straight bar. This is probably because using a rope allows for a larger range of motion, and you can squeeze your triceps harder at the end of each rep. Some lifters also find that rope pushdowns are more comfortable and elbow-friendly than the straight bar variation.

Ultimately, straight bar and rope handle triceps pushdowns are pretty interchangeable, but rope pushdowns may be marginally more beneficial.

However, as before, the key to getting the most from this exercise is keeping your torso upright and your upper arms close to your sides.

Pro Tip: As you reach the bottom of the movement, spread the rope outwards and externally rotate your hands. This emphasizes the contraction of the lateral head of the triceps, helping to carve out those coveted horseshoe shapes.

Difficulty Progression Regression
Beginner Close-grip bench press Diamond push-ups

Learn how to do triceps pushdown (rope handle) here.

4. Overhead triceps extensions

Sets & Reps Equipment Needed Target Muscles
3 x 8-12 Dumbbells, Barbell, or Cable Triceps Long Head, Triceps Medial Head

While the ACE study doesn’t specify if this exercise was done seated or standing or using a barbell, dumbbell, or cable, all variations of overhead triceps extensions, also known as the French press, are effective triceps exercises.

Done with your upper arms next to your ears, this exercise requires good shoulder and thoracic spine mobility, which may help explain why such an effective exercise is not as popular as it should be.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

But, whether you use free weights or a cable machine, and providing you can do it comfortably and safely, the overhead triceps extension is an excellent upper arm exercise.

Follow the links to learn more about barbell overhead extensions, dumbbell overhead extensions, and cable overhead extensions. Try all three variations to determine which one is best for you.

Pro Tip: Keep your elbows pointing forward and maintain a slight forward torso lean to optimize triceps isolation and minimize secondary muscle involvement.

Difficulty Progression Regression
Intermediate Try single-arm variations Perform lengthened partials

3. Dips

Sets & Reps Equipment Needed Target Muscles
3 x Failure Parallel Bars/Dip Station Triceps (all heads), Pectoralis Major (chest emphasis), Deltoids (anterior)

Somewhat controversially, the ACE study analyzed the effect of bench dips rather than regular parallel bar dips. Maybe the participants weren’t very strong?!

Regardless, when done with an upright torso, both types of dips are very effective exercises for building bigger, more powerful triceps. However, the bench variation can be hard on the shoulders, so parallel dips are arguably your best option and the one we’d typically recommend. Whichever you do, keep your body as upright as possible to maximize triceps recruitment.

Pro Tip: If you find dips too challenging, try negative dips, where you slowly lower yourself down for a count of 3-5 seconds before stepping back up.

Difficulty Progression Regression
Advanced Weighted variation Use a dip assist machine or band, bench dips

Read more about triceps dips here.

2. Dumbbell kickbacks

Sets & Reps Equipment Needed Target Muscles
3 x 10-15 Dumbbells Triceps Lateral Head, Triceps Long Head

Let’s be honest: many bodybuilders avoid this exercise, and those who do it use too much weight and end up swinging their dumbbells instead of using their triceps. However, done correctly, and according to ACE, the much-maligned dumbbell kickback is one of the best triceps exercises around!

Triceps kickbacks involve shoulder extension and elbow extension, both of which are functions of the triceps. This combination of movements produces a very intense contraction, which explains why this exercise rates so highly.

For best results, do kickbacks using a cable instead of dumbbells. The dumbbell variation is fine, but it’s too easy to cheat. Using a cable means your triceps are under tension for the entire range of motion, and it’s much harder to swing the weight up.

However, it’s important to note that the study measured the effect of dumbbell kickbacks, not the cable version. However, the cable version is likely even better.

Pro Tip: Place your non-working arms on a bench to prevent swinging. This forces you to isolate the triceps and perform the movement with strict form.

Difficulty Progression Regression
Beginner Cable variation Diamond push-ups

Learn how to do cable kickbacks here.

1. Triangle push-ups

Sets & Reps Equipment Needed Target Muscles
3 x Failure Bodyweight Triceps (all heads), Pectoralis Major
Diamond Push Ups
Diamond Push Ups

The great thing about triangle push-ups is that you don’t need any equipment to do them, so they’re ideal for home workouts.

Strangely, triangle push-ups involve a very similar movement to close-grip bench presses. Yet, these exercises are at opposite ends of this list.

This may be due to the magnitude of the load used during testing. It makes sense that light to moderate weight close grip bench presses would engage the triceps less than triangle push-ups if the participants were not especially strong.

Regardless, there is no denying that the triangle or diamond push-up is an excellent triceps exercise that deserves a place in your workouts. Even if you only use it as a finisher after some heavier arm exercises.

Pro Tip: Keep your elbows tight to the sides during the movement to emphasize the triceps and minimize chest and shoulder recruitment.

Difficulty Progression Regression
Intermediate Elevate feet, perform decline triangle push-ups Regular push-ups, incline triangle push-ups

Average EMG Activity

Here is the average EMG of the entire movement (concentric and eccentric) as per the ACE study:

No Triceps Exercise Combined Means Long Head Lateral Head
1 Close grip bench press 62 ± 15.88 61 ± 16.9 63 ± 15.5
2 Lying barbell triceps extensions 62 ± 16.25 70 ± 20.9 55 ± 14.1
3 Triceps pushdowns (straight bar) 67 ± 20.48 75 ± 29.3 59 ± 14.3
4 Triceps pushdowns (rope handle) 74 ± 22.64 81 ± 32.3 67 ± 15.7
5 Overhead triceps extensions 76 ± 16.09 81 ± 21.4 72 ± 16.5
6 Dips 87 ± 19.87 87 ± 21.3 88 ± 20.0
7 Dumbbell kickbacks 87 ± 26.58 88 ± 33.0 87 ± 23.7
8 Triangle push-ups 100 100 100

Read more about triangle (diamond) push-ups here.

Best Scientifically Proven Workout

Perform this workout at least once weekly for the best results:

Exercise Sets Reps Rest (Seconds)
Close Grip Bench Press 3 6-8 90-120
Lying Barbell Triceps Extensions (Skullcrushers) 3 8-12 60-90
Triceps Pushdowns (Rope Handle) 3 10-15 60
Overhead Triceps Extensions (Dumbbell) 3 8-12 60-90
Dips (Triceps Emphasis) 3 To Failure 90-120

More Triceps Exercises:

  • The 10 Best Medial Head Triceps Exercises
  • Best Cable Exercises for Bigger, More Sculpted Triceps
  • French Press Exercise Guide, Workout and Alternatives
  • The 8 Best Compound Triceps Exercises for Size and Strength
  • Best 11 Dumbbell Triceps Exercises For Mass and Shape
  • The Best Long Head Triceps Exercises for Thicker, Stronger Arms
  • The Best Lateral Head Triceps Exercises for Bigger Arms
  • Best Triceps Exercises For Building Bigger and Stronger Arms
  • Best Old-School Triceps Workouts

Wrapping Up

Any of the eight exercises included in the ACE study will help you build bigger, more muscular triceps. There are also several other exercises that may be similarly effective but didn’t make it into the study, such as reverse grip pushdowns, single-arm overhead triceps extensions, and bodyweight skull crushers.

However, it seems that, in terms of bang for your buck, triangle push-ups, dumbbell kickbacks, and dips are the best triceps builders, with overhead triceps extensions and pushdowns coming in close behind.

Building your triceps workouts around these exercises should ensure that you get the results you want from your training. However, even though they came out on top, don’t just do these exercises and forget the rest.

Studies have shown that exercise variety is essential for building muscle (2). So, make sure you include several different triceps exercises in your workouts and change movements from one training cycle to the next to avoid boredom and plateaus.  

Related: Best Triceps Exercises For Building Bigger and Stronger Arms

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1– American Council on Exercise (ACE): ACE Study Identifies the Best Triceps Exercises https://www.acefitness.org

2– PubMed: The Effects of Exercise Variation in Muscle Thickness, Maximal Strength and Motivation in Resistance Trained Men https://www.ncbi.nlm.nih.gov


If you have any questions or require further clarification on this article, please leave a comment below. Patrick is dedicated to addressing your queries promptly.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Muscle Science Training Training Exercises
Previous Post

10 Best Vitamin C Supplements of 2024

Next Post

Strongwoman Rhianon Lovelace Pulls a Huge 280-kg (617.3-lb) Unofficial Deadlift World Record

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of experience in Personal Training and Strength & Conditioning. A former British Royal Marine, gym owner, and fitness qualifications assessor, he is dedicated to delivering informative, reliable content. In addition, Patrick is an experienced writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related

Arm Specialization Program
Workouts

The “Sun’s Out, Guns Out” Arm Specialization Program: A 4-Week Plan for Bigger Biceps & Triceps

Lee Labrada
Bodybuilding

Lee Labrada and Expert Share Elbow Pain-Free Tricep Training Tips and Variations for Maximum Growth

Jeff Cavaliere
Bodybuilding

Fitness Coach Jeff Cavaliere Shares ‘Perfect’ Science-Based Tricep Workout for Optimal Gains

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

Regan Grimes
Bodybuilding

Regan Grimes Drops 302.2-Lb Physique Update, Shares 3 Key Tricep-Building Exercises Ahead of 2025 New York Pro

How to do Barbell Reverse Close-Grip Bench Press
Arms

Barbell Reverse Close-Grip Press to Maximize Triceps Growth

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Stiff Hips? Do This One Daily Exercise to Unstick & Strengthen

Keone Pearson Looks Huge in Latest Physique Update 14 Weeks Before Title Defense at 2025 Mr. Olympia

Mr. Beast Challenges Brian Shaw To a Tug-of-War Against a Lion

Lee Priest Reveals His Top Barbell Exercises for a Massive Back

Jay Cutler Explains His Current Training Split at 51 Years Old

Spring Power Surge: 3 Overlooked Exercises to Add 10lbs to Your Bench Press by Summer

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.