What Are The Top 5 Triceps Exercises?
When it comes to big arms, the talk turns to triceps because they make up two-thirds of your total arm size. Train your biceps, sure, but don’t lose sight of that fact! In this article, I answer the question “What Are The Top 5 Triceps Exercises”, plus provide performance tips, example routines, nutritional guidelines and finally supplement suggestions. Whew! What are we waiting for, let’s get started!
A Quick Look At The Top 5 Triceps Exercises
| Exercise | Head Emphasis | Horseshoe Emphasis | Best For |
| Seated Triceps Dip Machine | Lateral & medial dominant | High | Heavy, joint-stable triceps training,mass & strength |
| Close-Grip Bench Press | Balanced (all three heads) | Moderate | Strength and mass |
| Triceps Pressdowns | Lateral dominant | High | Safe volume and metabolic stress (pumps) |
| EZ Pullover / Extension / Press | Long head dominant (stretched) | Moderate | Advanced long-head emphasis |
| 1-Dumbbell Overhead Extension | Long head dominant | Moderate | Stretch-focused hypertrophy |
The triceps has three heads — long, lateral, and medial. While all three heads work during elbow extension, your arm position changes which head is emphasized. Exercises performed with the arms overhead put a greater stretch on the long head, while pressdowns and dips tend to emphasize the lateral head — which is the muscle most responsible for the coveted “horseshoe” look.
Review – The Top 5 Triceps Exercises!
What Is The Best Triceps Exercise For Overall Mass & Strength?
Did you expect the Close-Grip Bench Press? It was close, but I went with the Seated Triceps Dip Machine for overall mass and strength.
Why Did I Choose This Exercise?
I chose the dip machine because it combines heavy loading, continuous tension, and joint stability in a single exercise. Plus, you can go very heavy on it and utilize intensity techniques far easier. In addition, the fixed path of the machine reduces shoulder stress while allowing the use of progressive overload. Most lifters can safely use more weight here than in other triceps exercises, making it highly effective for overall triceps mass.
As noted, this exercise lends itself very well to intensity techniques because it uses a weight stack. Intensity techniques like drop sets are easy to implement—simply move the pin and continue the set.
In addition, the continuous tension provided allows you to use static holds anywhere in the range of motion. Using my suggested rep tempo, you can pause at the bottom for as long as you can possibly hold it. Finally, it’s a great exercise to help develop the coveted “horseshoe” shape. (1)
What Are Variations Of This Exercise?
My only suggested variation would be to use a plate-loaded leverage dip machine. For me, however, I feel that in my elbows a lot more, so I have stopped using it. Other dip options include the Assisted Dip Machine and regular dips, which you can add plates to by using a weight belt.
Performance Tips
Do not rush your reps, it’s not a road race. Slow down, and perform your reps using this tempo: 2 seconds on the concentric phase, 4 seconds on the eccentric phase, and on your last working set, you can pause and hold for a bare minimum 4 count at the bottom or anywhere in the range of motion.
Also as noted, this is a great exercise for intensity techniques such as static holds, drop sets, and rest-pause.
This exercise also lends itself well to progressive overload. You don’t need to warm up if you do triceps after chest and shoulders, so don’t be afraid to go heavy. Finally, on most machines the handles rotate out, which I find is easier on the elbows.
What Is The Top Compound Triceps Exercise?
The Close-Grip Bench Press gets the nod here. Like the Seated Triceps Dip Machine, this exercise hits all 3 triceps heads.
Why Did I Choose This Exercise?
The standard bench press is often called the “King of Upper Body Exercises’. It’s a compound exercise that hits the chest, shoulders, triceps and even the lats. By moving your hands closer together, you can put more emphasis on the triceps, but you’re still hitting the chest and shoulders. Plus, this is a common exercise used to help improve your regular bench press.
For safety, I perform this exercise inside a Power rack with the pins set to keep me from getting squashed should I happen to fail and can’t get the bar back up.
What Are Variations Of This Exercise?
Besides a barbell, you can perform this exercise using an EZ bar, dumbbells, low cable D-handles, or a Smith machine. Also, you could do close-grip (diamond shape) push-ups, and you could use an incline bench rather than a flat bench.
Performance Tips
As noted, perform your reps using the tempo I suggested above. Perform full reps, don’t skimp on the range of motion.
As far as grip width, I suggest trying different widths until you find a close grip that works well for your structure. I have always used a grip so close that my hands touch, but lately I’ve gone a bit wider to take stress off my elbows.
Finally, this is a great exercise to use with progressive overload. You don’t need to warm up if you do triceps after chest and shoulders, so go as heavy as you can.
What Is The Top Triceps Exercise For Massive Pumps?
Triceps Pressdowns are the ticket here! See why below.
Why Did I Choose This Exercise?
This is another exercise that works all 3 heads. You can get more from this exercise by starting a few steps back from the unit. Then, as you start to fail, move closer one step at a time. You can also use static holds on this, and you can perform a final rep-out set as desired. All of this lends itself to absolutely phenomenal pumps!
What Are Variations Of This Exercise?
All you can really do here is change the attachment. You can use a rope, straight bar, EZ bar, or V-handle.
Performance Tips
Follow the performance tips as already presented above.
What Is The Most Unique Triceps Exercise?
It’s very possible you have never heard of my choice here – the EZ Pullover/Extension/Press.
Why Did I Choose This Exercise?
Here’s how this 3-part exercise breaks down. Pullovers work the long head, with shoulders, chest, and lats as stabilizers. Extensions work all 3 heads, and close grip presses also work all 3 heads along with chest and shoulders.
Here’s how to do it.
Lie back on a flat bench and start by doing pullovers to failure, then go right into extensions. You have the option to do these by going behind your head with the bar, or skull crusher style. Finally, finish up by doing close-grip bench presses. There is no stopping until all 3 exercises are done.
What Are Variations Of This Exercise?
None.
Performance Tips
Follow the performance tips as already presented above.
What Is The Top Triceps Exercise For A Great Stretch?
My choice here is the 1-Dumbbell Extension.
Why Did I Choose This Exercise?
You’re grabbing one end of your dumbbell on this, and you can go as deep as possible and just hold it there. In terms of a stretch, it’s the ultimate static hold. You can sit on a bench, but I suggest you stand. You can use more weight and you can also get a deeper stretch. (3)
What Are Variations Of This Exercise?
Variations include using an EZ bar, a straight bar, or a rope attachment and low cable. As noted, you can sit on a flat bench, use a high incline, or stand.
Performance Tips
Follow the performance tips as presented above. I also suggest playing with elbow flare if they hurt when performing this.
What’s An Example Of A Triceps Routine Using These Exercises?
Workout # 1
| Exercise | Sets & Reps | Tempo |
| Seated Triceps Dip Machine | 2 x 6-8 | 2-4-0/2-4-6-8 last set |
| EZ Pullover/Extrension/Press | 2 x 6-8 | 2-4-0/2-4-4 last set |
| Triceps Pressdowns | 2 x 6-8 | 2-4-0/2-4-6-8 last set |
Workout # 2
| Exercise | Sets & Reps | Tempo |
| Seated Triceps Dip Machine | 2 x 6-8 | 2-4-0 / 2-4-4 last set |
| Close-Grip Bench Press | 2 x 6-8 | 2-4-0 / 2-4-4 last set |
| 1-Arm Dumbbell Extension | 2 x 6-8 | 2-4-0 / 2-4-4 last set |
Why Two Workouts?
The reason for two workouts is that one workout with even 2 sets of all 5 exercises can be too much. If you’re working hard enough, you only need a few sets. I’m not an advocate of pounding out easy set after easy set. If you have a rep goal of 8 reps, but you could 10-12 reps, you aren’t using enough weight. If you’re rushing through your reps and using momentum, you aren’t training hard. Add weight, use my suggested tempo, and take every set to the point where you cannot complete another full rep.
Progressive Overload
Here’s a simple yet powerful principle and the major key to your long-term progress. The idea is simplicity itself: consistently add weight on the bar (or machine) over time. While there are other ways to add progression, they are mainly meant for that time when you can no longer put weight on the bar.
You have two main options on how to effectively add weight.
Option # 1 – Add 2 lbs to exercises for large muscles, and 1 lbs for exercises for small muscles every week. Simple, right?
Option # 2 – Follow the 2 x 2 rule. This is a bit more involved. It states that you should increase the weight by 10% for large muscles, 5% for small muscles when you’re able to do 2 additional reps beyond your rep goal for your last set for 2 workouts in a row. It is probably more sustainable in the long run.
Nutritional Guidelines
I talk about this a lot in my articles. Serious nutrition starts with protein, always. It’s the most important macronutrient for lifters. As you may know, I recommend consuming at least 1 gram of protein per pound of bodyweight. Further, I suggest you evenly space that throughout your day. A classic example would be 3 main meals and 2 or 3 protein shakes and bars.
What about your carbohydrate intake? I suggest focusing on complex carbs. Keep the sugary simple carbs to a minimum and keep your total daily carbohydrate intake to 1 – 2 grams per pound of bodyweight. Also, I suggest watching your waist, you know you’re eating too many carbs if you start gaining fat. Now, if fat loss is your goal, you’ll have to eat less carbs, but I assume that mass is what you’re after. After all, what serious lifter isn’t?
I also advise following this Pre-Workout Nutrition Blueprint: consume about 50% of your day’s carbs (and all of your day’s simple carbs) in the hours around your workouts.
What Are The Best Supplements For Muscle Mass?
OK, this is the foundational supplement program I always suggest.
Protein Powder
When it comes to protein powder, I recommend Hi-Tech Precision Protein, always. No, it’s not the cleanest formula. But, it is the most powerful! It’s a hydrolyzed whey protein powder that provides 25 grams of protein per serving. It uses a special Hi-Tech technology that allows the release of leucine (the highly anabolic BCAA) in the first stages of protein synthesis. And, optimal protein synthesis means more muscle growth!
Pre-Workout
There are some great pre-workouts available but the one I typically recommend is Gorilla Mind Gorilla Mode. This is the revolutionary pre-workout that pulled off a sneak attack, taking the supplement industry by storm with its extreme dosing, especially the nitric oxide-boosting l-citrulline. This Pre gave the supplement industry no choice but to change their standard dosing practice and significantly increase their dosing!
Now, for those who prefer a pre-workout with no stimulants, Gorilla Mind Gorilla Mode Stim-Free is the choice. You get all the impressive ingredients and extreme dosing with none of the stims.
Creatine Monohydrate
Creatine monohydrate is without a doubt one of the most effective natural supplements. It has been proven safe and effective time and time again. A max dose serving of Gorilla Mode (and the stim-free version) will give you the suggested 5 gram dose of creatine. Yet you have to take it every day. That means you will need a creatine monohydrate powder to use on your off-days. I recommend Allmax Nutrition Creatine Monohydrate. This is a great product that uses CreaSyn® patented micronized creatine monohydrate. There’s nothing quite like the quality of patented ingredients!
Multivitamin
Here’s one of the best multivitamin/mineral formulas – Myogenix Myo Vite. This is one of the most comprehensive multi packs I have ever seen with 70+ nutrients per serving!
Optional
OK, here’s some additional products I suggest. I believe that using an EAA powder during your workouts gives you targeted results. Those results help you stay in an anabolic environment while you train. I recommend NutraBio Intra Blast. This formula gives you 20 total grams of aminos, including 3.6 grams of leucine and 5 grams of glutamine. There’s also betaine, OKG, and a 4-ingredient hydration complex that includes taurine.
Here’s another excellent optional product: Hi-Tech Andriol. This interesting product is a mild but effective prohormone that does not require any cycling or PCT. You can stay on it as long as you want!
Finally, another interesting product is Competitive Edge Labs MPC-185. This is a concentrated, patented form of leucine (DL-185 Dileucine peptide). The thing with this is it’s considerably more effective than standard leucine. Since protein synthesis is critical to muscle growth, this formula grabbed my attention as soon as I heard the name!
Summary
Ok, there you have it – The Top 5 Triceps Exercises! In summary, I answered the question ”What Are The Top 5 Triceps Exercises”, provided performance tips, not one but two example routines you can use today, nutritional guidelines, and supplement suggestions. So what’s left? Simple – just stop by illpumpyouup.com, and stock up – then let’s go hit those tri’s!!