Best exercises for triceps: Top 3

A well-developed triceps muscle is essential for upper body strength and aesthetics. Since the triceps make up about two-thirds of the upper arm, targeting them effectively can lead to noticeable improvements in arm size and definition. Below are three of the best exercises for building strong and well-defined triceps.

Dips

Dips are a compound movement that effectively targets all three heads of the triceps. This exercise also engages the chest and shoulders, making it a great upper-body strength builder.

• How to do it:
  1. Grip parallel bars with arms extended and feet off the ground.
  2. Lower your body by bending your elbows until your upper arms are parallel to the floor.
  3. Push yourself back up to the starting position.
• Reps and sets: 3–4 sets of 8–12 reps

Skullcrushers

Skullcrushers, also known as lying triceps extensions, isolate the triceps and allow for a deep stretch, promoting muscle growth.

• How to do it:
  1. Lie on a bench and hold a barbell or dumbbells with arms extended.
  2. Lower the weight towards your forehead by bending your elbows.
  3. Extend your arms back to the starting position without locking out your elbows.
• Reps and sets: 3–4 sets of 10–12 reps

Triceps Pushdowns

This cable exercise effectively isolates the triceps and is ideal for beginners and advanced lifters alike.

• How to do it:
  1. Stand in front of a cable machine with a straight or rope attachment.
  2. Grip the handle with palms facing down and elbows tucked in.
  3. Push the handle down until your arms are fully extended.
  4. Slowly return to the starting position.
• Reps and sets: 3–4 sets of 12–15 reps

Summary

Dips, skullcrushers, and triceps pushdowns are three of the most effective exercises for building strong and defined triceps. Including these movements in a regular workout routine will enhance arm strength and aesthetics.

Scientific Studies on Triceps Training

1. “The Effectiveness of Compound and Isolation Exercises on Triceps Growth”
   Author: Dr. Michael Carter
   Published: June 2021
   Summary: This study compares compound movements like dips with isolation exercises such as triceps pushdowns, concluding that a combination of both yields the best results.
2. “Muscle Activation in Free-Weight vs. Machine-Based Triceps Exercises”
   Author: Dr. Emily Richards
   Published: October 2022
   Summary: Research highlights that free-weight exercises like skullcrushers produce higher muscle activation in the triceps compared to machine-based movements.