Best Triceps Exercises for Mass — Top 10 Ranked
Building triceps size requires the right exercise selection. Not all triceps exercises are created equal — some are dramatically better for muscle building than others. We ranked these based on muscle activation, progressive overload potential, and how well they match the 8-12 reps rep range that muscle building training demands.
Exercises are ranked by: (1) Triceps muscle activation percentage, (2) compatibility with 8-12 reps rep ranges, (3) progressive overload potential, and (4) injury safety at the required intensity.
The tiger bend push-up starts in a forearm plank and requires you to press up to a full push-up position using only tricep extension. It is one of the most challenging bodyweight tricep exercises and builds tremendous lockout strength.
Key Form Cue
Start in a forearm plank position with elbows directly under your shoulders.
The dumbbell JM press is a hybrid between a close-grip press and a skull crusher, invented by powerlifter JM Blakley. You lower the dumbbells toward your chin-to-throat area by combining elbow flexion with horizontal adduction for extreme tricep loading.
Key Form Cue
Lie on a flat bench with dumbbells at lockout, hands in a neutral grip.
The skull crusher to press combines a lying tricep extension with a close-grip press in one fluid motion. This hybrid exercise overloads the triceps by using the chest to assist at the bottom of each rep.
Key Form Cue
Lie on a flat bench with a barbell held at arms length, hands shoulder width apart.
The California press combines a close-grip bench press with a skull crusher in one movement, creating a powerful hybrid tricep builder. You lower the bar to your upper chest/neck area with a close grip, blending elbow extension and pressing.
Key Form Cue
Lie on a flat bench and grip the barbell with hands about 12 inches apart.
The kettlebell tricep extension is performed overhead, holding a single kettlebell by the horns behind your head. The kettlebell shape allows a deep stretch at the bottom and the offset center of mass challenges stabilization.
Key Form Cue
Hold the kettlebell by the horns with both hands and press it overhead.
The single-arm overhead dumbbell extension isolates each tricep independently in a fully stretched overhead position. Working one arm at a time ensures balanced development and allows you to address weaknesses on either side.
Key Form Cue
Hold a dumbbell in one hand and press it overhead to full lockout.
The tricep pushdown is the most popular tricep isolation exercise. Stand at a high cable, grip a straight bar or V-bar, and press it down to full arm extension by contracting your triceps.
Key Form Cue
Stand facing a high cable with feet shoulder-width apart.
Overhead extensions stretch the long head of the triceps — the largest of the three heads and the one most responsible for overall arm size. The overhead position places the long head under maximum tension.
Key Form Cue
Hold a dumbbell with both hands overhead, arms fully extended.
The close-grip bench press is the heaviest compound tricep exercise. Narrowing your grip shifts the load from the chest to the triceps while still allowing heavy loading for maximum strength gains.
Key Form Cue
Grip the bar at shoulder-width or slightly narrower — not so close that your wrists hurt.
Skull crushers (lying tricep extensions) are the gold standard for tricep isolation. Lie on a bench, hold the bar above your face, and lower it toward your forehead by bending your elbows.
Key Form Cue
Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
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