Home WorkoutsBack & Triceps Workouts The 5 Best Tricep Exercises For Muscle Growth in 2024

The 5 Best Tricep Exercises For Muscle Growth in 2024

by Fit Wth Guru
best tricep exercises

The tricep is the back part of your arm muscle, and if you want to grow your arms, you should train your triceps with these best tricep exercises. Training your biceps is essential for more muscular arms, but your triceps deserve more attention. It will also make you stronger.

We outline the best tricep exercises and provide information about muscle training techniques that will enable you to develop a stronger bench press and more muscular arms. Your triceps are involved in movement when performing bench pressing, overhead presses, and dips.

Your triceps make up two-thirds of your upper arm and cover the entire back of your arm. We discuss the best tricep exercises to add to your routines to get more results in your arm muscles. 

5 Best Tricep Exercises

The tricep looks like a very short muscle, but it is complicated to grow, and you have to correct the movement for this muscle and do it at the proper angle, and then it will look more muscular. We explain the best tricep exercises to grow your triceps muscle here.

  1. Decline Bench Cable Extension
  2. Overhead Triceps Extension
  3. Cable Kickback
  4. Diamond Push-Up
  5. Triceps Pushdown

1. Decline Bench Cable Extension

Although using a bench and a cable machine makes this exercise less practicable for larger muscles, isolating the triceps is effective. The cable pulley, compared to a barbell or dumbbell, produces additional tension on the muscle. One of the best tricep exercises is on the decline bench.

How to do it:

  • Place a decline exercise bench in front of a cable pulley machine, about a foot away. 
  • Attach an EZ bar or straight handle after lowering the cable pulley. 
  • Grasp the handle with both hands while reclining on the bench. (Handling the bar yourself might be more straightforward.) Now, do a typical skull-crushing technique.

best tricep exercises

2. Overhead Triceps Extension

There are several ways to execute triceps extensions, including different instruments and positions. The resistance band’s added stretch provides enough tension for overhead triceps extensions right from the start, and it only gets harder as you extend your elbows. 

This exercise is excellent for increasing lockout strength and muscular hypertrophy. It’s also one of the only methods for highlighting your extended triceps. It also includes the best tricep exercises.

How to do it:

  • Step forward with one foot so the band is beneath the middle of both feet, then raise the band’s handles up behind your ears.
  • Extend your elbows until lockout while maintaining a lofty stance, then take a brief break.
  • Please return to the starting position slowly, then do it again.

3. Cable Kickback

A less-than-ideal triceps workout is the dumbbell triceps kick. The resistance curve’s irregularity in your repetitions is quite simple at the start, and its greatest obstacle is incredibly challenging at the end of the range of motion.

This problem is solved using cables rather than dumbbells, which turns an otherwise passable exercise into a triceps killer. See for yourself by using this to wrap up your next arm workout. Cable kickback gives whole-intention support to your triceps, so this is one of the best tricep exercises.

How to do it:

  • Place the attachment in your palm and adjust the cable fixture to be about waist height. Brace yourself against the cable tree itself with your non-working arm.
  • Arrange your entire body to be almost parallel to the floor, and place your feet apart. 
  • Put your upper arm back against your body and tuck it in. To extend your elbow, contract your triceps.

best tricep exercises

4. Diamond Push-Up

The diamond push-up places more of the focus on the triceps, much like the close-grip bench press. As you work your chest, shoulders, and triceps, you’ll experience enhanced core stability because of the narrower support base.  It is one of the best tricep exercises that puts full pressure on your arms and builds solid triceps, so you must add this to your routine.

How to do it:

  • Keeping your hands close together to concentrate on your triceps is the goal, but forming a perfect diamond with them is not required. To find what works for you, experiment with different hand positions. 
  • Maintain a neutral spine by controlling the push-up and contracting your glutes and core. 
  • Maintain your elbows close to your ribs without flaring for the whole exercise.

5. Triceps Pushdown

Triceps pushdowns are a great way to target your triceps specifically. To execute the pushdown, grip a cable pulley or resistance band, take a step back to tighten the band, and then flex your triceps to push the object downward. You may concentrate more on your triceps because they are the only muscles lifting the weight.

It is a well-liked bodybuilding exercise because it produces fantastic pumps and increased activation since the isolation allows the lifter to feel the muscle tense. It is one of the best tricep exercises because it gives you power and strength.

How to do it:

  • Select a high anchor point for the cables or band. Place your feet together and your elbows by your ribs, with your torso facing the band. 
  • The back should be flat, the hips should point slightly forward, and one should elevate their chest.
  • Keeping the elbows slightly in front of the shoulders, grab the handles or band and fully extend your elbows to press them down.

best tricep exercises

People Also Ask

Can I perform tricep exercises every day for faster results?

Working on your triceps only a few times a week is advised. It takes time for muscles to repair and become stronger. Working them hard without getting enough sleep might cause overtraining and impede development. Work your triceps twice or three times a week, with days off.

What makes an exercise one of the best tricep exercises?

Its defining characteristic is an exercise’s efficacy in targeting and engaging the triceps while enhancing muscular growth and strength. The finest exercises usually isolate the triceps and permit progressive overload. The best tricep exercises mean you should choose those exercises that put a full load on your muscles.

How many tricep exercises should I do?

It is possible to achieve a well-rounded approach that targets the triceps from several perspectives by incorporating three to four tricep exercises into a workout routine. The quantity of workouts, however, can differ depending on personal tastes, training history, and fitness objectives.

Can tricep exercises help reduce arm fat?

Workouts that focus on specific body parts, like the triceps, can help build muscle but don’t specifically target reducing body fat. Fat loss, which can tangentially reduce arm fat, requires a well-rounded fitness plan that includes cardiac exercises and a nutritious diet.

What role do triceps play in everyday activities?

The quadriceps are essential for daily tasks like pushing, lifting, and extending the arms. Robust triceps greatly enhance daily chores and arm strength by contributing considerably to functional actions, which range from pushing doors open to lifting groceries.


Choosing the best tricep exercises is the first step toward building strong arm muscles and increasing strength. These workouts provide a variety of methods for developing muscular growth and functional ability. Their purpose is to optimize the growth and engagement of the triceps.

By adopting these professionally recommended workouts, people embarked on a life-changing path to developing toned, potent triceps and increased upper body strength. Remember that your dedication to this journey will enable you to reach your fitness objectives and redefine your arm strength.

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