To begin with, we need to point out that triceps are the muscles at the back of your arms. They help you to extend your arms, push, pull, what is more, they add definition to your upper body. That is why proper tricep exercises are so essential.


The fact is that if you do not pay enough attention to these exercises soon you will notice so-called batwings on your arms, and they are anything from good-looking, you can trust us on that. Taking all that into consideration, we have carried out our own survey, and we are ready to present you with the best triceps exercises there are. It does no matter whether you like to work out at the gym or home – there will be suitable exercises for both cases. Let’s have a closer look, shall we?

Triceps Extension

It needs to be pointed out that in most cases the best tricep exercises are the simples ones. Triceps extension is precisely the exercise that we have in mind. You can use dumbbells or resistance band to do the exercise, and here is how you should do it:

  • Take a dumbbell into your hands. Put your feet shoulder-width apart, engage the abs, and relax your shoulders.
  • Raise your hands above your head slowly.
  • Extend your arms so that the palms are facing the ceiling.
  • Flex your elbows and lower your forearms behind your head until they touch your biceps.
  • Exhale.
  • Bring your arms to the starting position.
  • Repeat the exercise at least 10 times.
  • Do two sets.


Skull Crushers Or Lying Triceps Extension

If you are looking for some more challenging tricep exercises for women, we have something in store for you too. In this exercise, you are going to work against gravity as you lie down. Here is what you need to do:

  • To begin with, lie on a bench.
  • Take a dumbbell in each hand
  • Make sure that your palms are facing each other, and the arms are extended up.
  • Flex your elbows.
  • Bring the dumbbells down towards your shoulders.
  • Make a little pause.
  • Bring your arms back.
  • Repeat the exercise at least 10 times.
  • Do two sets.

Triceps Dips

Another one among the best tricep exercises for women is triceps dips. This exercise is aimed at your triceps, biceps, shoulders, back, glutes, and hamstrings. All this means that this exercise is very effective even if you are working out at home. Here is what you need to do:

  • Stand in front of a bench.
  • Lower your body.
  • Place your hands behind your back and hold the bench.
  • Make sure that your fists are facing forward and the legs are extended.
  • Support your body with heels.
  • Keep your abs engaged.
  • Slowly lower your body.
  • Keep your back straight.
  • Ensure that your elbows are at a 90-degree angle.
  • Rise slowly.
  • Repeat the exercise at least 5 times.
  • Do three sets.


Triceps Push-Ups

There is one more of effective tricep exercises at home for you. The truth is that triceps push-ups pretty similar to regular push-ups. The exercise triggers your triceps, core, quads, hamstrings, biceps, shoulders, and back. Here is what you need to do:

  • Lie down on your stomach.
  • Lift your body with your toes and palms.
  • Keep your palms close.
  • Lower your body so that your chest touches the floor.
  • Inhale.
  • Make a little pause.
  • Raise your body back.
  • Repeat the exercise at least 10 times.
  • Do two sets.

Close Grip Bench Press

Some women like to work with a barbell. In case you are one of them then you will certainly appreciate the most useful of all the barbell tricep exercises. Close grip bench press triggers triceps, biceps, chest, shoulders, and core. Here is what you need to do:

  • Lie down on a bench.
  • Grab hold of a barbell.
  • Keep your hands shoulder-width apart.
  • Extend your arms.
  • Make sure that your palms are facing upward.
  • Lower your forearm till the barbell touches your chest slowly.
  • Inhale.
  • Pause.
  • Exhale.
  • Raise your arms up.
  • Bring them back.
  • Repeat the exercise at least 10 times.
  • Do two sets


Ball Push-Ups

Working with free weight tricep exercises can be fun as well as challenging. For instance, this ball push-up exercise is quite similar to triceps push-ups; however it is much more difficult since you need to keep your body weight in the balance as well. Her is what you need to do:

  • Put a yoga ball in front of you.
  • Place your palms on the ball.
  • Make sure that the palms are close to one another while your arms are extended.
  • Keep your legs straight and extended.
  • Flexing your toes and touch the floor with them to balance your lower body.
  • Go down slowly so that your chest touches the ball.
  • Rise back up.
  • Repeat the exercise at least 10 times.
  • Do two sets.

One-Arm Kickback

Some people prefer dumbbell tricep exercises to all the others. If that is your case, we have something useful for you too. The thing is that one-arm press is similar to the triceps extension. However, you need to use one arm at a time, and this makes the exercise a lot more effective not to mention challenging. Here is what you need to do:

  • Keep your feet shoulder-width apart.
  • Take dumbbells in both the hands.
  • Flex both arms.
  • Bring them to your chest.
  • Raise one arm straight above your head.
  • Flex your elbow.
  • Lower your forearm behind so that the dumbbell touches your shoulder.
  • Bring your forearm up slowly so that your hand is fully extended.
  • Repeat the exercise at least 10 times for each hand.
  • Do two sets.

Reverse Grip Triceps Pushdown

One of the top tricep exercises is a reverse grip triceps pushdown. This exercise is aimed at toning the triceps, biceps, and shoulders. Here is what you need to do:

  • Begin with attaching a straight bar on a high pulley.
  • Face the bar.
  • Hold it with your palms facing upward.
  • Keep your arms and feet shoulder-width apart.
  • Make sure that the elbows are close to your body.
  • Pull the straight attachment down to your chest.
  • Keep your upper arms stationary.
  • Inhale.
  • Bring the straight attachment down to where your hips end.
  • Exhale.
  • Bring the arms back up.
  • Repeat the exercise at least 10 times.
  • Do two sets.


Stability Ball Push-Up

this is yet another similar to triceps push-up exercise. However, the difference comes with the introduction of a yoga ball. The yoga ball is that one element that makes this exercise as complex as it is. Here is what you need to do:

  • Support your upper body with your palms flat on the ground.
  • Keep your toes on a yoga ball.
  • Balance your body.
  • Keep your arms extended.
  • Engage your core.
  • Flex your elbows.
  • Go down so that your upper arms are at 90 degrees with your forearms.
  • Inhale.
  • Rise slowly.
  • Repeat the exercise at least 12 times.
  • Do two sets.

Triceps Press With Resistance Band

Triceps press with a resistance band is a useful and challenging exercise. Here is how you need to do it:

  • Take the ends of a resistance band into your hands.
  • Step on it to keep it in place.
  • Bend a little forward.
  • Flex your knees.
  • Pull the resistance band so that your shoulders and elbows are facing backward.
  • Move your forearms backward slowly so that you extend your arm completely.
  • Exhale.
  • Get back in position.

Bent Over Row With Dumbbells

Another effective exercise among all the tricep exercises with dumbbells is a bent over row. The exercise triggers your biceps, triceps, core, shoulders, and back. You need a set of dumbbells to succeed with the exercise. Here is what you need to do:

  • Take the dumbbells into your hands.
  • Keep your hands shoulder-width apart and bend your waist.
  • Keep your back straight.
  • Slightly bent your knees.
  • Engage your core.
  • Pull up the dumbbells to your chest.
  • Pause.
  • Lower back to the starting position.
  • Repeat the exercise at least 10 times.
  • Do two sets.

Tricep exercise are an essential part of any workout routine, no matter the gym or at home one. Use these useful and effective exercises to your advantage so that your arms are always well-toned and good looking.


FAQ: Tricep Exercises

What tricep exercise hits all 3 heads?

Close-grip bench presses, tricep pushdowns and kickbacks are all good ways to hit all three heads at the same time.

How can I lose my arm fat?

  1. Begin with lifting weights.
  2. Concentrate on losing weight in general.
  3. Increase your fiber intake.
  4. Increase your protein intake.
  5. Increase your cardio.
  6. Make a sleep schedule.
  7. Reduce your intake of refined carbohydrates.
  8. Drink plenty of water.

Which tricep head is the biggest?

The longest component of your triceps is located extending down the back of your arm and is known as the long head. Because it crosses the shoulder joint and aids shoulder extension, the long head is distinct from the medial and lateral heads.