The triceps are the muscles located on the back of the upper arm, opposite the biceps. While many people focus on building their biceps, neglecting the triceps can lead to an imbalanced and underdeveloped physique. Not only that, but the triceps are also important for many everyday movements, such as pushing and lifting objects. To help you build strong, toned triceps, here are some of the best exercises to include in your workout routine.

1. Close-Grip Bench Press

The close-grip bench press is a variation of the traditional bench press that targets the triceps more directly. To perform this exercise, lie on a bench and grip the barbell with your hands close together, around shoulder-width apart. Lower the bar to your chest, keeping your elbows close to your body, and then press the bar back up to the starting position. Repeat for several sets of 8–12 reps.

2. Dips

Dips are a bodyweight exercise that can be done using parallel bars or even the edge of a sturdy chair or bench. Start by placing your hands on the bars or surface and lowering your body down until your elbows are at a 90-degree angle. Then, push yourself back up to the starting position. Dips are an excellent exercise for targeting the triceps and can also help to strengthen the chest and shoulders.

3. Triceps Pushdown

The triceps pushdown is a classic exercise that is often performed using a cable machine. Stand facing the machine with your feet shoulder-width apart and grasp the cable attachment with an overhand grip. Keeping your elbows close to your sides, push the cable down until your arms are fully extended, and then slowly bring the attachment back up to the starting position. You can vary the grip and attachment used to emphasize different parts of the triceps.

4. Overhead Triceps Extension

The overhead triceps extension is another great exercise for targeting the triceps. To perform this exercise, hold a dumbbell or other weight in both hands and lift it above your head with your elbows close to your ears. Keeping your upper arms stationary, slowly lower the weight behind your head until your arms form a 90-degree angle, and then lift the weight back up to the starting position. Repeat for several sets of 8–12 reps.

5. Skullcrushers

Skullcrushers are a classic triceps exercise that can be done using a barbell, dumbbells, or an EZ-curl bar. Lie on a flat bench with the weight held above your head, and then lower the weight down towards your forehead, bending at the elbows. Be careful not to let the weight actually touch your head! Then, press the weight back up to the starting position. Skullcrushers are a challenging exercise that can help isolate the triceps.

6. Kickbacks

Kickbacks are another popular triceps exercise that can be done with dumbbells or cables. Start by holding the weight in one hand and bending over at the waist, keeping your back straight. Then, slowly extend your arm behind you, keeping your upper arm stationary, until your arm is fully extended. Hold for a second, and then lower the weight back down to the starting position. Repeat for several sets of 8–12 reps, and then switch to the other arm.

7. Rope Triceps Extensions

Rope triceps extensions are another exercise that can be performed on a cable machine. Attach a rope to the cable and hold it with both hands, with your palms facing each other. Keeping your elbows close to your sides, extend your arms downward until they are fully extended. Slowly return the rope to the starting position, and repeat for several sets of 8–12 reps.

Incorporating a variety of exercises into your workout routine is essential for developing strong and toned triceps. Whether you prefer using weights or your body weight, there are plenty of exercises to choose from that can help you achieve your fitness goals. By regularly performing these exercises, you can build a stronger and more balanced upper body, while also improving your overall strength and functionality. So, be sure to add some of these triceps exercises to your workout routine and watch your progress soar!

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