Building up your triceps isn't just about creating a set of 3D arms. Yes, your triceps, the three-headed muscle that runs along the back of your upper arm, will make your guns look bigger and badder and beefier than ever.
But a strong, powerful set of triceps does more than that. Strengthen your tris, and you're equipping your body to push everything from doors to people to barbells away from your body, and you're prepping your arms to brace in a straight-arm position for everything from planks to handstands. Your triceps' main job is to straighten your arm at the elbow, an action that opposes your biceps (which flex the arm at the elbow, among other things). And that straightening action is something you use daily, whenever you reach for anything, or whenever you try to get up from the ground.
There are plenty of ways to train your tris, too, although finding just the right muscle contraction isn't always easy. Remember that locking out your elbow and straightening your elbow are two different things; focus on keeping tension on your triceps and actively flexing them when you're in the straight-arm position.
Any movement that has you straightening your arm at the elbow will train your triceps, but there are plenty of ways to vary up that arm-straightening motion. Changing the angle of your arm relative to your torso can place different levels of stretch on the triceps muscle, and adding pauses, both at the top of reps and halfway through reps, can emphasize different phases of the contraction.
Not sure what you need to do to train your triceps? Consider these 15 moves.
Few bodyweight moves are as effective as the close-grip pushup. First off, this is a move you can take anywhere, a bonus triceps pump whenever you can drop and do a quick set. Secondly, you're also loading with your bodyweight — and sure, other muscles are assisting you in pressing up, but you're still getting plenty of triceps activation under load.
DO THIS: Set up in pushup position, with your hands just slightly narrower than shoulder-width (don't fall into the trap of thinking your hands must touch each other), hands directly below your shoulders, core tight and glutes squeezed. Lower yourself down to the floor, bending your elbows at a 45-degree angle. Make sure your elbows don't flare out to the sides; keep them locked in place. Pause, maintaining the squeeze in your core and glutes, then push back up to the original position by straightening your arms.
This gem from MH fitness director Ebenezer Samuel, C.S.C.S., challenges you to use your triceps in unique fashion: They won't get as much stretch as some moves but they stay under constant tension from gravity and the resistance you're using for as long as you're doing reps.
Do This: Lie on a bench, holding dumbbells directly over your shoulders, abs tight. Bend your elbows so your forearms are parallel to the ground. Keeping your forearms parallel to the ground and your elbows in, slowly extend your arms overhead, never letting your forearms lose that parallel-with-the-ground position. Pause when your arms are as straight as you can get them (this may be different for different people), then slowly bring your arms back to the starting point, still keeping your forearms parallel to the ground.
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One of the most basic ways to train your triceps is the pressdown, which has you keeping your elbows in line with your torso and driving your hands down while holding a band or cable. Level that move up by kneeling on the ground, engaging your abs and glutes.
Do This: Kneel on the ground, thighs in line with your torso, glutes and abs tight, shoulder blades back, grasping two ends of a resistance band. Keeping your core tight and not leaning forward, straighten your right elbow, flexing your triceps, then straighten your left elbow. Keep your left elbow straight as you do 2 reps with your right arm; reverse the movement. Maintain this pattern until you've done 10-12 total reps per arm.
The bench press is a great exercise to work your chest and core. But a change in grip can help expand your arms.“Placing your hands closer together makes it so your triceps have to work harder,” says Craig Ballantyne, Owner of Turbulence Training. “That can lead to new growth and more strength.” (It's also one of the 3 Secrets to a Bigger Bench Press.)
DO THIS: Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight. Lower the bar straight down, pause, and then press the bar back up to the starting position.
What if you could train your abs and triceps at once? You get to do that on the half-bench skullcrusher, thanks to the fact that half your torso is off the bench (and thus must stay contracted to keep you level and in control).
Do This: Lie on a bench holding a dumbbell in your right hand directly above your shoulder. Shimmy over to the right side so your right glute, shoulder blade, and half your spine, and half your head are off the bench. Tighten your core. Bend at the elbow, lowering the dumbbell toward your forehead; press back up.
Here's another one that lets you smoke your abs while simultaneously giving you a vicious triceps pump.
Do This: Latch a light resistance band to a structure in front of you. Set up on plank position in front of it, core tight, and grasp the band with your right hand. You'll need to maintain a left-hand-only plank, and you'll want your hips and shoulders square, so squeeze your abs and glutes hard. Without shifting your hips, straighten your right arm, pulling the band back. Return to the start.
The triceps kickback is one of the most basic exercises for triceps development, when done correctly, forcing you to straight your arm so it's parallel with the ground.
Do This: Stand holding a dumbbell in your right arm, then hinge forward, holding something with your left arm for support. Raise your elbow so your upper arm is parallel to the ground. Keeping your upper arm parallel to the ground and without tilting your hips or shoulders, straighten your right arm, squeezing your triceps.
Other than overhead triceps extensions, this move might be the most comparable exercise for your triceps to a biceps curl. The kickback is simple, all you need is a set of dumbbells, and it gets the blood pumping to the muscles.
DO THIS: Kneel on the ground holding the dumbbells in each hand, then hinge at the hips to bend over. Raise your arms with your elbows bent at a 90-degree angle so that they're parallel to the ground. Straighten both arms out and reach back with the weights, squeezing your triceps to hold them in position.
Brace your core to help keep your arms in place. Lower your left arm down to the starting position while keeping your right arm straight, then lower your right arm after a beat. Repeat to raise both arms again, but lower your right arm first. Perform 5 reps alternating arms, then 5 straight kickback reps with both arms simultaneously without the pauses.
The skull crusher is a go-to tricep move because it gives you a chance to isolate the muscle. The lying position allows you to kill any momentum you use to cheat in other moves.
DO THIS: Put your feet flat on the floor, squeezing your glutes and keeping your core active on the bench. After you lift the bar above your chest, drive your shoulders aggressively into the bench and maintain a little bit of tension in your mid-back to prep for the exercise.
The next steps are all about isolation. Once you begin to lower the bar to your head for reps, make sure you're only moving at the elbow joint. Keep your shoulders and upper arms stable.
Use dumbbells to put a spin on the skull crusher exercise, then add another strong move with the JM press to double your triceps work. Isolation is again the point here—the main key is to be sure you're using the right angle to maximize your gains.
DO THIS: Lay flat on the bench, holding the dumbbells with your palms parallel to each other. Press both weights straight up, keeping a small space between them (this shouldn't be a close-grip DB bench). Shift your arms so that the weights are at a 91-degree angle in relation to your torso, then hinge at the elbow to lower the dumbbells down to face-level for 2 skullcrusher reps.
After the 2 skullcrusher reps, lower the heads of the dumbbells down to your shoulders, then press back up to the 91-degree skullcrusher position for the JM press. Complete 2 reps. That's 1 cluster. Finish 3 to 4 clusters for 1 set.
Suspension training allows you to work against your own body weight, which can be a novel way to use resistance for upper body exercises. If you're stuck in a small space without room for weights, a set of straps is all you need to get your triceps burning.
DO THIS: Grip the handles with each hand, holding your palms facing out. Extend your arms straight out and lean slightly forward into your toes, so the lines are taut.
Hinge at the elbows and bend your arms, leaning forward until your head is between your hands. Squeeze your core and glutes to maintain good posture — don't bend your knees. Squeeze your triceps and press forward, pushing yourself back up into the starting position as your straighten your arms.
This exercise nails your triceps, and doing high reps of it results in a serious rush of blood to the muscle and gives you a great pump, says David Jack, MH Fitness Advisor.
A review in the Strength and Conditioning Journal found that “the pump”—cellular swelling that occurs from blood pooling to the muscle—can actually speed muscle repair and growth after your workout.
DO THIS: Grab a pair of dumbbells and lie faceup on the ground. Hold the dumbbells over your head with straight arms, your palms facing each other.
Without moving your upper arms, bend your elbows to lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the starting position by straightening your arms.
Lowering the bar to the top of the foam roller cuts your range of motion in half. Pressing from the midpoint of the lift emphasizes the “lockout,” or the ending push of the bench press.
“The lockout is all triceps, and you can use a big weight on the bar” says Tony Gentilcore, C.S.C.S., co-owner of Cressey Performance in Hudson, MA. It also allows you to train hard for the bench press, with minimal strain on your shoulders.
DO THIS: Lie down on a bench and place a foam roller length-wise on your chest. Secure it with a resistance band, if need be. Grab the barbell overhead and hold it directly above your chest. Lower the bar to touch the foam roller, and then press it back up.
This method of the triceps extension gives your triceps short pauses between each rep. “This allows you to rest more so you can bang out more reps and really pump up the muscle,” says Gentilcore.
DO THIS: Lie with your back flat on the ground, a loaded EZ-bar laying on the floor above your head. Grasp the bar, roll it towards your head until your upper arms are vertical. Now press the weight so that your arms are straight and vertical.
Reverse the move, placing the weight back on the floor and “rolling” the bar back. Repeat. Do as many reps as you can.
This variation of a classic bench press favors the lockout portion of the lift, which recruits your triceps to an extreme degree, says Gentilcore.
And since the load is distributed differently with a kettlebell than a barbell, your stabilizing muscles have to work harder to keep the weight positioned correctly.
DO THIS: Grab a kettlebell with each hand and lie with your back on the ground. Hold the kettlebells overhead, the bell hanging on the outside of your wrists.
Bend your arm to lower the kettlebells. Touch your elbows to the ground, pause, then press them back up.