Best Triceps Exercises for Growth: With and Without Weights

When it comes to building impressive upper arms, the triceps are the key players. In fact, they make up nearly two-thirds of your arm size. That’s why focusing on the best triceps exercises for growth is essential if you want bigger, more sculpted arms.

Whether you train at the gym or at home, there are effective triceps movements you can perform with or without weights. This article will break down the most powerful exercises, explain their proper form, and show how to integrate them into your workout routine for maximum muscle development.

Why the Triceps Are Crucial for Arm Growth

Before jumping into the best triceps exercises for growth, it’s important to understand what the triceps actually do.

The triceps brachii is a three-headed muscle located at the back of your upper arm. These three parts: the long head, lateral head, and medial head, work together to extend the elbow joint. Essentially, they straighten your arm and support pushing movements like bench presses or push-ups.

A well-developed triceps muscle not only improves strength but also enhances the overall shape and proportion of your arms. Moreover, strengthening the triceps helps prevent imbalances that could lead to shoulder or elbow injuries.

Best Triceps Exercises for Growth with Weights

Training with weights is one of the most efficient ways to overload your triceps and trigger hypertrophy. The following are the best triceps exercises for growth that require dumbbells, cables, or a barbell.

Close-Grip Bench Press

This compound lift is a classic and one of the best triceps exercises for growth because it allows you to lift heavy while keeping focus on the triceps.

How to do it:

1. Lie flat on a bench and grip the bar slightly narrower than shoulder-width.
   
   
2. Lower the bar slowly to your mid-chest while keeping your elbows tucked.
   
   
3. Press the bar back up until your arms are fully extended.
   

Tip: Keep your elbows close to your body, flaring them out transfers tension away from the triceps.

Overhead Dumbbell Extension

This move isolates the long head of the triceps, which contributes to that horseshoe shape most lifters want.

How to do it:

1. Sit on a bench with your back straight.
   
   
2. Hold a dumbbell with both hands and lift it above your head.
   
   
3. Lower the dumbbell behind your head until your elbows are bent at about 90°.
   
   
4. Extend your arms fully and repeat.
   

Transition: Because of the stretch it provides, this exercise promotes muscle growth through a full range of motion.

Triceps Pushdown (Cable or Band)

Another staple in any gym-based routine, this exercise targets all three heads of the triceps.

How to do it:

1. Stand upright and grab the cable bar or rope attachment.
   
   
2. Keep your elbows tight against your sides.
   
   
3. Push the handle down until your arms are straight, then slowly return to the starting position.
   

Tip: Avoid using your shoulders or back to move the weight; the motion should come solely from your elbows.

Dumbbell Kickbacks

Although often underestimated, this exercise effectively isolates the lateral head when done correctly.

How to do it:

1. Place one knee and hand on a bench for support.
   
   
2. Hold a dumbbell in your other hand, keeping your elbow raised and bent at 90°.
   
   
3. Extend your arm backward until fully straight, then return slowly.
   

Transition: Since it works each arm separately, this move helps fix strength imbalances between your triceps.

Skull Crushers (Lying Triceps Extensions)

A must for anyone serious about arm development, this exercise maximizes stretch and tension.

How to do it:

1. Lie on a flat bench holding an EZ bar or dumbbells above your chest.
   
   
2. Bend your elbows to lower the weight toward your forehead.
   
   
3. Extend your arms again, contracting your triceps hard at the top.
   

Tip: Keep your upper arms still to ensure the triceps do all the work.

Best Triceps Exercises for Growth Without Weights

You don’t need expensive equipment to build bigger triceps. With just your body weight, you can achieve an impressive pump and stimulate significant growth.

Diamond Push-Ups

This variation of the push-up is one of the best triceps exercises for growth without weights.

How to do it:

1. Get into a push-up position and place your hands together so your thumbs and index fingers form a diamond shape.
   
   
2. Lower your chest until it nearly touches your hands.
   
   
3. Push yourself back up while keeping your elbows close to your sides.
   

Transition: Because of the narrow hand position, this exercise activates the triceps much more than a standard push-up.

Bench Dips

Bench dips are a great home or gym exercise that requires minimal setup.

How to do it:

1. Sit on the edge of a bench or sturdy surface.
   
   
2. Place your hands beside your hips and extend your legs forward.
   
   
3. Lower your body by bending your elbows to about 90°, then push back up.
   

Tip: Keep your shoulders down and chest up throughout the movement to avoid strain.

Pike Push-Ups

While primarily a shoulder move, pike push-ups also engage the triceps effectively.

How to do it:

1. Start in a downward dog position with your hips high.
   
   
2. Bend your elbows to lower your head toward the floor.
   
   
3. Push back up to the starting position.
   

Transition: This move improves both triceps endurance and upper body stability.

Bodyweight Triceps Extensions

A highly underrated but challenging move that mimics a cable pushdown using your body weight.

How to do it:

1. Place your hands on a sturdy surface (like a bar or bench) at hip height.
   
   
2. Walk your feet back until your body forms a straight line.
   
   
3. Bend your elbows, lowering your forehead toward your hands.
   
   
4. Push back up, extending your arms fully.
   

Tip: The further back your feet are, the harder the exercise becomes.

Wall or Floor Triceps Push-Ups

These are perfect for beginners or as a burnout finisher after heavier sets.

How to do it:

1. Stand facing a wall (or lie face down on the floor).
   
   
2. Place your hands shoulder-width apart.
   
   
3. Perform push-ups while keeping elbows tight and body straight.
   

Transition: Though simple, these help reinforce form and endurance in the triceps.

How to Structure Your Triceps Workout

To get the most from these best triceps exercises for growth, structure your routine strategically.

1. Start with compound lifts (close-grip bench press or dips).
   
   
2. Follow with isolation moves (extensions, pushdowns, or kickbacks).
   
   
3. Finish with bodyweight exercises for endurance and metabolic stress.
   

Sample routine:

• Close-Grip Bench Press – 4 sets of 8–10 reps
  
  
• Overhead Dumbbell Extension – 3 sets of 10–12 reps
  
  
• Cable Pushdowns – 3 sets of 12–15 reps
  
  
• Diamond Push-Ups – 3 sets to failure
  

Transition: Always rest 48 hours before targeting the same muscle again to allow proper recovery and growth.

Key Training Tips for Maximum Triceps Growth

1. Focus on full range of motion: Stretch and contract the muscle completely for optimal activation.
   
   
2. Progressive overload: Gradually increase weight, reps, or intensity over time.
   
   
3. Mind-muscle connection: Feel the triceps working during every rep, avoid rushing through exercises.
   
   
4. Balanced volume: Don’t overtrain. Two focused sessions per week are enough for most lifters.
   
   
5. Nutrition and recovery: Protein intake and sleep are as crucial as your workouts.
   

Transition: Combining proper exercise technique with recovery and nutrition is what ultimately drives growth.

Common Mistakes to Avoid

Even when performing the best triceps exercises for growth, many people make errors that hinder results:

• Elbow flaring: Reduces triceps activation and stresses the shoulders.
  
  
• Using momentum: Swinging weights prevents proper tension.
  
  
• Neglecting the long head: Failing to include overhead moves limits shape and fullness.
  
  
• Skipping warm-ups: Always mobilize joints and stretch before training.
  

Transition: By correcting these mistakes early, you’ll build stronger, more aesthetic triceps safely.

Conclusion

Mastering the best triceps exercises for growth will dramatically change the appearance and power of your arms. Whether you prefer lifting heavy or sticking to bodyweight workouts, consistency and proper form are what truly matter.

Integrate a mix of compound and isolation exercises, track your progress, and stay patient:  muscle growth takes time but pays off with visible results.

Summary Table: Best Triceps Exercises for Growth

Exercise	Equipment	Focus	Difficulty
Close-Grip Bench Press	Barbell	All heads	Intermediate
Overhead Dumbbell Extension	Dumbbell	Long head	Intermediate
Triceps Pushdown	Cable/Band	All heads	Beginner–Intermediate
Dumbbell Kickbacks	Dumbbell	Lateral head	Intermediate
Skull Crushers	Barbell/Dumbbell	Long head	Advanced
Diamond Push-Ups	Bodyweight	All heads	Intermediate
Bench Dips	Bench	Lateral & long heads	Beginner–Intermediate
Pike Push-Ups	Bodyweight	Triceps + shoulders	Intermediate
Bodyweight Triceps Extensions	None	All heads	Intermediate–Advanced
Wall/Floor Push-Ups	Bodyweight	All heads	Beginner