Best Triceps Exercises to Promote Muscle Building

Arm exercises mean biceps and triceps and no muscle group gets left behind. As you work your way through three sets of hammer curls, it is also important to give your triceps the same amount of attention in order to boost the overall strength of your arms — and build muscle.

Your triceps make up two-thirds of your upper arm muscles while your biceps make up about one-third. Although exercising the biceps is a more popular activity, your triceps should also need work if you want bigger and stronger arms.

Top Muscle Building Triceps Exercises

Keep a couple of free weights handy and get going to work out your triceps.

1. Diamond Push-Ups with Claps


  • Start in a high plank position with your shoulders stacked above your wrists and your hips in line with your shoulders.
  • Bring your hands together where your thumbs and index fingers touch to form a diamond.
  • Bend your elbows to lower down and as you come back up, quickly clap and bring your hands softly back down.
  • Perform 10 push-ups.

2. Overhead Dumbbell Extension


  • Stand with your feet hip-width distance apart and keep your core tight and engaged.
  • Hold a heavy or light dumbbell with both your hands and raise your arms overhead to bring the dumbbell behind your head.
  • Now use your forearms to bring the weight up and down.
  • Perform this exercise for 3 sets with 10 reps.

3. Triceps Kickbacks


  • Stand with your feet hip-width distance apart and keep your core tight and engaged.
  • Lower down to a half squat and bend your elbows to keep the dumbbells in line with your chest. Lean forward slightly.
  • Lower the dumbbells and bring them back and up, past your hips. Perform this movement slowly and with control.
  • Return back to the starting position.
  • Perform this exercise for 3 sets with 10 reps.

4. Cable Push-Downs


  • Hold the cable bar with both hands. Your hands should be shoulder-width apart and your knees slightly bent with your feet hip-width distance apart.
  • Use your hands and forearms to push the cable bar down, keeping your elbows close to your body.
  • Bring the bar down until your arms are fully extended and hold to contract the triceps.
  • Bring your arms back to the starting position and repeat this exercise for 3 sets with 10 reps.

5. Triceps Weighted Dips


  • With two benches placed about 3-5 feet apart, sit on one bench and rest your heels on the other bench. You can adjust the benches depending on your height.
  • Bring your palms to the bench you are sitting on and shift your weight to prop yourself up on your arms.
  • Start to slowly lower your body as you bend your elbows to 90 degrees.
  • Push back up and repeat this exercise 10 times.

Make sure to practice safety when using gym equipment and weights. Always ask for help or work with a trainer if you are new to weights and other equipment.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


P. (2018, July 20). The 10 Best Muscle-Building Triceps Exercises! Retrieved from

Stewart, A. (2012, February 19). The Top 5 Exercises For Increasing Triceps Mass. Retrieved from