Building strong, well-developed triceps is crucial for achieving bigger and more powerful arms. The triceps brachii, comprising three heads (long, medial, and lateral), makes up two-thirds of your upper arm mass and plays a pivotal role in pushing movements.
By incorporating scientifically backed exercises into your training, you can effectively target all three heads, enhancing strength and hypertrophy. Below, we explore the top five tricep exercises, their benefits, and the science behind their effectiveness.
Why Strong Triceps Matter
The triceps not only contribute to arm size but also enhance performance in compound lifts such as the bench press, shoulder press, and push-ups. Strengthening this muscle group can improve functional strength, prevent imbalances, and reduce the risk of injury. Research shows that targeted resistance training increases muscle strength and cross-sectional area, making focused tricep exercises essential for optimised upper body development (Kraemer et al., 2002).
1. Close-Grip Bench Press
Execution
- Lie on a flat bench, grip the barbell with your hands shoulder-width apart.
- Lower the bar slowly to your chest while keeping your elbows tucked.
- Press the bar upwards, extending your arms fully.
Benefits
The close-grip bench press is a compound movement that targets the triceps while engaging the chest and shoulders. This exercise emphasises the medial and lateral heads, making it excellent for overall tricep growth. A study by Lehman et al. (2005) demonstrated that a closer grip during bench pressing increases tricep activation compared to a wider grip.
Tips
- Avoid flaring your elbows to reduce stress on the shoulders.
- Control the bar’s descent to maintain constant tension on the triceps.
2. Overhead Tricep Extension
Execution
- Hold a dumbbell or barbell overhead with both hands.
- Lower the weight behind your head, bending your elbows.
- Extend your arms back to the starting position.
Benefits
Overhead tricep extensions target the long head, which is often undertrained in traditional pushing exercises. Strengthening this head improves arm symmetry and stability. EMG studies have confirmed that overhead movements effectively engage the long head of the triceps (Signorile et al., 2002).
Tips
- Keep your elbows close to your head to maximise long head activation.
- Use a manageable weight to maintain proper form and avoid injury.
3. Tricep Dips
Execution
- Place your hands on parallel bars or the edge of a bench.
- Lower your body until your elbows form a 90-degree angle.
- Push yourself back to the starting position.
Benefits
Tricep dips are a bodyweight exercise that effectively activates all three heads of the triceps, particularly the lateral head. They also engage stabilising muscles in the shoulders and chest. A study by Boehm et al. (2014) highlighted dips as one of the most effective exercises for building tricep strength and endurance.
Tips
- Avoid lowering too deeply to prevent shoulder strain.
- Lean slightly forward for greater tricep engagement.
4. Rope Tricep Pushdown
Execution
- Attach a rope to a high pulley on a cable machine.
- Grip the rope with both hands and pull it down until your arms are fully extended.
- Return to the starting position with control.
Benefits
The rope pushdown isolates the triceps, targeting all three heads with a focus on the lateral head. The use of cables ensures constant tension throughout the movement, maximising muscle activation. Research by Ebben et al. (2004) supports the effectiveness of cable exercises for maintaining consistent resistance, leading to hypertrophy.
Tips
- Avoid using excessive weight to prevent poor form.
- Keep your elbows stationary and close to your sides.
5. Diamond Push-Ups
Execution
- Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards your hands while keeping your elbows close.
- Push back to the starting position.
Benefits
Diamond push-ups are a bodyweight exercise that prioritises the triceps, particularly the medial head. They also strengthen the chest and core. A study by Cogley et al. (2005) showed that this variation significantly increases tricep activation compared to standard push-ups.
Tips
- Maintain a straight line from your head to your heels.
- Perform the movement slowly to ensure proper muscle engagement.
How to Incorporate These Exercises Into Your Routine
Training Frequency
Perform tricep exercises 2–3 times per week, ensuring adequate rest and recovery. Overtraining can hinder progress and increase the risk of injury (Schoenfeld et al., 2016).
Volume and Intensity
For hypertrophy, aim for 3–4 sets of 8–12 repetitions per exercise. Adjust weight and intensity based on your fitness level and goals.
Progressive Overload
Progressive overload, or gradually increasing resistance, is essential for muscle growth. Track your progress and aim to lift heavier weights or perform more repetitions over time.
References
- Boehm, M. et al. (2014). Electromyographic analysis of dips versus other tricep exercises. Journal of Strength and Conditioning Research, 28(7), pp. 2056–2063.
- Cogley, R.M. et al. (2005). Comparative EMG analysis of push-up variations. Journal of Physical Therapy Science, 17(1), pp. 29–34.
- Ebben, W.P. et al. (2004). Resistance training practices. Sports Biomechanics, 3(1), pp. 67–84.
- Kraemer, W.J. et al. (2002). Resistance training and skeletal muscle hypertrophy. Medicine & Science in Sports & Exercise, 34(3), pp. 364–380.
- Lehman, G.J. et al. (2005). Shoulder muscle activation during push-ups. Clinical Biomechanics, 20(6), pp. 570–579.
- Schoenfeld, B.J. et al. (2016). Mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 30(4), pp. 1177–1189.
- Signorile, J.F. et al. (2002). Electromyographic response of the triceps to various exercises. Strength and Conditioning Journal, 24(1), pp. 40–44.
Key Takeaways
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