When most people think about arm training, they focus on the biceps. But here’s the truth—the triceps actually make up about two-thirds of your upper arm. If you want stronger, more defined arms, adding good tricep workouts to your routine is essential. Not only will this improve how your arms look, but it will also boost your pushing strength and overall upper-body performance.
Whether you’re lifting weights at the gym or exercising at home with just a pair of dumbbells, tricep workouts are accessible and effective for all fitness levels.
Why Good Tricep Workouts Matter
The triceps are involved in almost every pushing movement—think push-ups, overhead presses, or even daily activities like lifting and carrying. Training them regularly comes with several benefits:
Improved arm definition: Strong triceps complete the balanced look most people want.
Better strength: They provide power for pressing exercises like bench presses and shoulder presses.
Joint support: Strong triceps help stabilize the elbows and shoulders, reducing injury risk.
By including good tricep workouts in your fitness plan, you’re not just shaping your arms—you’re also building a stronger, healthier upper body.
Good Tricep Workouts to Try
1. Tricep Dips
Sit on the edge of a bench or sturdy chair, place your hands beside you, and slide forward. Lower your body by bending your elbows, then push yourself back up. Tricep dips are simple but effective for targeting the back of your arms.
2. Close-Grip Push-Ups
Get into a push-up position but bring your hands closer together, directly under your shoulders. Lower down slowly and push back up. This variation emphasizes your triceps more than standard push-ups, making it one of the best good tricep workouts you can do without equipment.
3. Overhead Dumbbell Extension
Hold a dumbbell with both hands and lift it overhead. Lower it behind your head by bending your elbows, then press it back up. This move strengthens the long head of your triceps, which adds fullness and definition to your arms.
4. Tricep Kickbacks
With a dumbbell in each hand, hinge slightly at the hips and keep your elbows close to your torso. Extend your arms straight back, pause for a squeeze, then return to the starting position. Kickbacks are excellent for isolating the triceps.
5. Skull Crushers
Lie on a bench holding dumbbells above your chest. Bend your elbows to lower the weights toward your forehead, then press back up. Despite the dramatic name, skull crushers are a classic for building size and strength in the triceps.
Tips for Success
Use proper form: Controlled movements prevent elbow strain and maximize results.
Start light: Focus on technique before increasing weight.
Stay consistent: Train triceps 2–3 times per week for the best progress.
Pair with compound lifts: Exercises like chest presses and shoulder presses also strengthen your triceps.
Final Thoughts
Building stronger arms isn’t just about biceps—it’s about balance. By incorporating good tricep workouts like dips, close-grip push-ups, overhead extensions, kickbacks, and skull crushers, you’ll notice improvements in both strength and definition. Triceps are key to a stronger, more capable upper body, and training them regularly pays off in performance and appearance.
Ready to Strengthen Your Arms?
Don’t wait to start building stronger, toned arms. Add these good tricep workouts into your weekly routine and see the results for yourself. If you’re ready for a personalized workout plan tailored to your fitness goals, get in touch with us today and let’s create a program that works for you.
