Get Ripped Triceps: Top 5 Exercises You Can’t Ignore

When it comes to building powerful, well-defined arms, your triceps play a much bigger role than you might think. While biceps often steal the spotlight, the triceps make up about two-thirds of your upper arm size. That means if you want bigger, stronger, and more sculpted arms, you can’t afford to ignore your triceps.

But not all triceps exercises are created equal. Some movements will give you way better results than others. Whether your goal is to increase strength, improve muscle definition, or enhance overall arm size, these top five triceps exercises are a must in your routine.

Why Training Your Triceps Matters

The triceps brachii is made up of three heads: the long head, lateral head, and medial head. To achieve full triceps development, you need exercises that target all three effectively. Strong triceps are essential for pressing movements like bench presses, push-ups, and overhead presses, making them crucial for overall upper-body strength.

Let’s dive into the five best exercises for ripped triceps.

Top 5 Triceps Exercises

1. Close-Grip Bench Press

If you want a compound movement that builds both strength and size, the close-grip bench press is the go-to exercise. This variation of the bench press places more emphasis on the triceps by bringing your hands closer together on the bar.

How to Do It:

1. Lie on a bench and grab the bar with a shoulder-width grip.
2. Lower the bar slowly to your chest while keeping your elbows tucked.
3. Press the bar back up, focusing on engaging your triceps.
4. Perform 3-4 sets of 8-12 reps.

Why It Works:

• Engages all three heads of the triceps.
• Helps improve pressing strength for exercises like bench presses and dips.

2. Triceps Dips

Triceps dips are a bodyweight powerhouse exercise that can pack on serious muscle. Whether performed on parallel bars or a bench, dips force your triceps to work hard to control and push your body weight.

How to Do It:

1. Grip parallel bars and support your body with straight arms.
2. Lower yourself slowly by bending your elbows until they reach a 90-degree angle.
3. Press yourself back up, focusing on using your triceps.
4. Aim for 3-4 sets of 8-12 reps.

Why It Works:

• One of the best mass-building triceps exercises.
• Engages your core and shoulders as well.

3. Overhead Triceps Extensions

This movement is perfect for hitting the long head of the triceps, which contributes to overall arm size. You can perform this exercise with a dumbbell, barbell, or cable machine.

How to Do It:

1. Hold a dumbbell with both hands overhead.
2. Lower the weight behind your head, keeping your elbows close to your ears.
3. Extend your arms back up, fully contracting your triceps.
4. Perform 3-4 sets of 10-12 reps.

Why It Works:

• Targets the long head of the triceps for complete arm development.
• Great for stretching and strengthening the triceps under load.

4. Skull Crushers (Lying Triceps Extensions)

This isolation exercise directly targets the triceps and is a staple for anyone serious about arm growth. Skull crushers can be done with a barbell, dumbbells, or an EZ curl bar.

How to Do It:

1. Lie on a bench and hold a barbell with an overhand grip.
2. Lower the bar toward your forehead by bending your elbows.
3. Extend your arms back up, squeezing your triceps at the top.
4. Perform 3-4 sets of 10-12 reps.

Why It Works:

• Isolates the triceps for maximum muscle activation.
• Great for increasing muscle definition and size.

5. Rope Triceps Pushdowns

If you want to really carve out definition in your triceps, rope pushdowns are essential. Using a cable machine, this exercise focuses on the lateral and medial heads, helping create that sculpted look.

How to Do It:

1. Attach a rope handle to a high cable pulley.
2. Grab the rope with an overhand grip and keep your elbows pinned to your sides.
3. Push the rope down until your arms are fully extended.
4. Slowly bring the rope back up while controlling the movement.
5. Perform 3-4 sets of 12-15 reps.

Why It Works:

• Provides constant tension on the triceps.
• Helps define and sculpt all three heads of the triceps.

Bonus Tips for Bigger Triceps

Want to maximize your triceps growth? Keep these tips in mind:

• Train your triceps 2-3 times per week for optimal results.
• Progressive overload is key—increase weight or reps over time.
• Focus on form to avoid injury and ensure proper muscle activation.
• Combine compound and isolation exercises for balanced development.
• Fuel your muscles with protein-rich foods to support recovery and growth.

Final Thoughts

Building ripped triceps isn’t just about doing random arm workouts—it’s about choosing the right exercises and being consistent. These five powerhouse movements will help you develop stronger, more defined triceps, whether you’re training for strength, aesthetics, or both.

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