Effective Exercises to Build Bigger, Stronger Triceps

Jan 04, 2024


Get ready to flex with confidence and showcase your sculpted arms to the world!

If you're aiming for bigger, stronger arms, incorporating targeted exercises into your arm day workout routine is key.

In this blog, we'll dive into a powerhouse lineup of effective tricep exercises that are effective in elevating your arm strength and definition. Get ready to unleash the full potential of your triceps!

Overhead Tricep Extensions

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Kick off your tricep journey with the classic Overhead Tricep Extensions. This exercise engages the long head of the triceps, promoting muscle growth and enhancing overall arm strength. Grab a dumbbell or barbell, extend those arms, and feel the burn!

TIP: Focus on keeping your elbows close to your head throughout the entire exercise. When lowering the weight back and down, avoid letting your elbows flare outward to avoid any injury risk to your shoulders.

Skull Crushers

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Next up, we have Skull Crushers, a dynamic movement that targets the triceps while also engaging the shoulders and chest. Mastering proper form is crucial for maximizing gains and preventing injury. Get ready to crush it and redefine your tricep game.

Click here to watch a quick video on proper Skull Crusher setup and safety!


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Dips are a solid addition to any upper-body workout. This compound exercise not only works the triceps but also engages the chest and shoulders. Dips are versatile, too, because they can be done on the assisted pull-up machine, on parallel bars, or on a solid bench.

TIP 1: Place your hands slightly WIDER than shoulder-width apart to ensure a stable base is created.

TIPS 2: When lowering down, keep your chest upright and avoid letting your elbows flare out to the side.

Cable Tricep Pushdowns

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Elevate your tricep workout with Cable Tricep Pushdowns. This cable machine exercise provides constant tension on the triceps throughout the movement, emphasizing muscle activation and promoting growth. Always remember to adjust the cable's resistance to match your fitness level!

Tip: Utilize a cable machine with a rope attachment. Keep your elbows stationary and close to your body while pushing the rope down, emphasizing the tricep squeeze at the bottom.

Resistance Band-Assisted Pull-Ups

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Introduce a dynamic element to your routine with Resistance Band-Assisted Pull-Ups. While primarily targeting the back, these pull-ups engage the triceps, offering a unique way to stimulate muscle growth. Use a sturdy resistance band to assist and gradually decrease assistance as your strength improves.

Click here to watch a quick video on how to set up pull-ups with a resistance band.

Hammer Curls

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Although primarily a bicep exercise, Hammer Curls also activate the brachialis, a muscle beneath the biceps that contributes to overall arm size. Strengthening the brachialis indirectly supports tricep development, creating balanced arm strength.

Tip: Hold dumbbells with a neutral grip (palms facing each other). Keep your elbows close to your body as you curl the weights, engaging both the biceps and triceps.


Incorporate these effective tricep exercises into your routine, and watch your arms transform before your eyes. Remember, consistency is key, so stay dedicated to your workouts, maintain proper form, and enjoy the journey to bigger, stronger arms!

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