10 Essential Triceps Exercises for Maximum Muscle Growth
Discover the 10 most effective triceps exercises, ranked by muscle activation, ease of performance, and popularity among experienced lifters.
Skullcrusher
- Targets long and lateral triceps heads
- Best performed on flat, decline, or incline bench
- Use EZ-bar, dumbbells, or cables
- Perform 3-4 sets of 8-12 reps
- Ideal as first or second exercise
Man doing EZ bar skullcrusher
Close-Grip Bench Press
- Compound movement for maximum triceps engagement
- Keep hands 8-10 inches apart
- Tuck elbows for increased triceps focus
- Do 3-4 sets of 6-10 reps
- Use as primary exercise
Close grip bench press exercise
Triceps Dip
- Advanced bodyweight movement
- Keep body vertical to target triceps
- Use assistance if needed
- Aim for 3-4 sets of 8-12 reps
- Great mid-workout exercise
Man performing weighted triceps dips
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