The 10 best tricep exercises for mass and strength are close-grip bench press, dips, cable pushdowns, overhead extensions, skull crushers, diamond push-ups, rope pushdowns, single-arm extensions, kettlebell floor press, and band pushdowns. The best program combines compound pressing with isolation work targeting all three heads.
How These Were Ranked
This ranking prioritizes EMG activation data, muscle growth research, practical programming value, and injury risk profile. Exercises that score high across all four criteria rank highest. The triceps brachii has three heads with different origins, so no single exercise is perfect — the best program uses multiple movements.
The Top 10 Tricep Exercises
1. Close-Grip Bench Press
The best compound tricep exercise. Grip at shoulder width, lower to mid-chest with elbows at 45 degrees, press to full lockout. Allows the heaviest loads of any tricep exercise, building both size and pressing strength. Hits all three heads with strong lateral head recruitment. Essential for improving bench press lockout.
Best for: Overall mass, strength. Sets/Reps: 3–4 × 6–10.
2. Tricep Dips
The highest-load bodyweight tricep exercise. Keep torso upright for maximum tricep emphasis. Lower until upper arms are parallel, press to full lockout. Progressible with added weight indefinitely. See our full dips guide and dip equipment recommendations.
Best for: Compound mass, bodyweight training. Sets/Reps: 3–4 × 8–12.
3. Cable Pushdowns (Straight Bar)
The most effective isolation exercise for the lateral head. Elbows pinned, full extension, controlled return. Constant cable tension through the entire range. See our complete pushdown guide.
Best for: Lateral head, muscle definition. Sets/Reps: 3 × 10–15.
4. Overhead Dumbbell Extension
The best exercise for the long head — the largest head, responsible for inner arm thickness. The overhead position stretches the long head across the shoulder joint, maximizing activation. One or two hands. Full form guide here.
Best for: Long head, overhead strength. Sets/Reps: 3 × 10–15.
5. Skull Crushers
Heavy isolation with a barbell or EZ bar. Lie on a bench, lower toward the forehead, extend. Long range of motion with significant loading. Higher elbow stress than cables — monitor for pain. See our skull crushers vs extensions comparison.
Best for: Overall mass, lateral head. Sets/Reps: 3 × 8–12.
6. Diamond Push-Ups
Highest tricep activation of any push-up variation. Zero equipment required. Easily progressed from knees to feet-elevated to weighted. The best bodyweight option.
Best for: Home training, all three heads. Sets/Reps: 3 × 10–20.
7. Rope Pushdowns
The rope attachment allows you to spread the ends at the bottom, increasing lateral head contraction. Slightly different stimulus than the straight bar version.
Best for: Lateral head peak contraction. Sets/Reps: 3 × 12–15.
8. Single-Arm Cable Extension
Corrects imbalances, adds anti-rotation core work, and allows a natural elbow path. Can be done as a pushdown or overhead. Full guide on muscles worked and form.
Best for: Imbalance correction, isolation. Sets/Reps: 3 × 12–15/arm.
9. Kettlebell Floor Press
The floor limits ROM, keeping tension on triceps. Offset kettlebell weight adds stability challenge. One of the best home gym exercises for tricep-focused pressing.
Best for: Home training, pressing strength. Sets/Reps: 3–4 × 8–10/arm.
10. Resistance Band Pushdowns
Joint-friendly, ascending resistance curve matches the tricep strength profile perfectly. Excellent for warm-ups, rehab from tendonitis, high-rep finishers, and home training.
Best for: Joint health, home training, warm-ups. Sets/Reps: 3 × 15–20.
How to Program These Exercises
Pick 2 to 3 exercises per workout: one compound (close-grip bench or dips) plus one or two isolation movements. Rotate exercises every 4 to 6 weeks for variety. Total weekly volume should be 10 to 20 sets depending on experience level. Ensure you hit all three heads each week — pushdowns for lateral, overhead work for long, and full-lockout exercises for medial.
Finish every session with stretching. For the full breakdown of every extension variation, see our tricep extension guide. For equipment recommendations, see our equipment guide.
