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Exercises

Tricep exercises for strength: presses, dips and extensions for a stronger lockout

Published October 29, 2026

The best tricep exercises for strength are the close-grip bench press, floor press and JM press, which let the triceps move heavy loads, plus weighted dips. Back them up with EZ-bar or dumbbell skullcrushers, overhead cable or dumbbell extensions for the long head, and cable pressdowns. Start a session with one heavy press for 3 to 6 reps, then one lying or overhead extension and a pressdown for 8 to 15. Twice a week, 12 to 20 triceps sets in total counting the presses, stopping 1 to 2 reps short of failure, builds a stronger bench lockout and a bigger arm.

  1. Close-Grip Bench Press Triceps, Chest
  2. Floor Press Chest, Triceps
  3. JM Press Triceps
  4. Chest Dip Chest, Triceps
  5. EZ-Bar Skullcrusher Triceps
  6. Overhead Cable Triceps Extension Triceps

Heavy triceps presses

Presses with a narrow grip or a short range let the triceps handle loads that no extension comes near. This is where triceps strength is built and where bench lockout improves.

Triceps, narrow-grip bench

Close-Grip Bench Press

Triceps, Chest

The close-grip bench is the heaviest triceps lift you can do, and it trains them in the exact pressing pattern where they matter most. Sets of 3 to 6 build lockout strength that carries straight to your bench.

How to do it

  1. Lie on a bench and grip the bar about shoulder width.
  2. Lower it to your lower chest with the elbows close to your sides.
  3. Press back up to straight arms.

Cues

  • Shoulder-width grip
  • Elbows tucked

Common mistakes

  • Gripping so narrow the wrists bend: shoulder width is enough.

Swap for: Close-Grip Push-Up, EZ-Bar Skullcrusher, Cable Triceps Pressdown

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Triceps and chest, floor press

Floor Press

Chest, Triceps

Lying on the floor cuts off the bottom of the press, so the rep is all about the top half where the triceps finish the lift. It is the lift to use when the bar slows near lockout.

How to do it

  1. Lie on the floor under a bar set in a rack at low height, knees bent or legs straight.
  2. Take a grip a little outside your shoulders and unrack it over your chest.
  3. Lower it until the backs of your upper arms rest on the floor, pausing for a moment.
  4. Press it back up until your arms lock out.

Cues

  • Pause on the floor
  • Triceps drive the lockout
  • Shoulder blades pinned back

Common mistakes

  • Bouncing the elbows off the floor: a short pause keeps the press honest.
  • Setting up with no safety: use a rack or pins so you can roll out of a stuck rep.

Swap for: Close-Grip Bench Press, Dumbbell Floor Press, JM Press

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Triceps, press and extension hybrid

JM Press

Triceps

Half bench press and half skullcrusher, the JM press loads the triceps heavier than an extension while keeping the elbows bending under the bar. It is a classic powerlifting triceps builder for sets of 6 to 8.

How to do it

  1. Lie back on the bench with a shoulder-width grip and the bar over your upper chest, arms straight.
  2. Let your elbows drift forward as you bend them, bringing the bar down and slightly back toward your chin.
  3. Stop a few inches above your throat when your forearms and upper arms are close together.
  4. Press back up the same path to straight arms.

Cues

  • Elbows forward, not out
  • Bar toward your chin
  • Press back the way it came

Common mistakes

  • Lowering straight to the chest like a bench press: the triceps do less; let the elbows travel forward.
  • Lowering too fast near the face: slow down in the bottom third.

Swap for: Close-Grip Bench Press, EZ-Bar Skullcrusher, Machine Triceps Extension

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Dips and close-grip push-ups

Body-weight presses that put the triceps under load at lockout. Add weight to dips once you pass 10 reps; elevate your feet or slow the lowering on push-ups.

Triceps and chest, dip

Chest Dip

Chest, Triceps

Dips move your whole body with the triceps doing the most work at the top. With a belt and a plate they become one of the heaviest triceps exercises in the gym.

How to do it

  1. Grip parallel bars and step or jump up until your arms are straight and you are holding yourself above the bars.
  2. Lean your chest slightly forward with your legs under you or a little behind.
  3. Bend your elbows to sink down until your upper arms are about level with the bars.
  4. Press back up to straight arms and lock out.

Cues

  • Shoulders down, chest proud
  • Slight forward lean
  • Lock out every rep

Common mistakes

  • Sinking so deep your shoulders ache: stop when your upper arms reach the level of the bars.
  • Swinging your legs to get up: keep them still and end the set when you need momentum.

Swap for: Machine Chest Dip, Weighted Push-Up, Close-Grip Bench Press

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Triceps, narrow push-up

Close-Grip Push-Up

Triceps, Chest

Hands close under your shoulders makes the push-up a triceps exercise that you can do anywhere. It is the main press in the home plan, progressed by slowing down or raising your feet.

How to do it

  1. Get into a high plank with your hands directly below your shoulders.
  2. Lower yourself with your elbows sliding back past your ribs.
  3. Stop just above the floor, then push up to locked elbows.
  4. Drop to your knees for the last reps if your hips start to sag.

Cues

  • Hands under shoulders
  • Elbows travel back
  • Full lockout

Common mistakes

  • Flaring the elbows into a T: that moves the work to your chest.
  • Half reps near the top: lower until your chest is close to the floor.

Swap for: Kneeling Push-Up, Incline Push-Up

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Skullcrushers

Lying extensions train all three heads of the triceps with the elbow bending under load. They are the main isolation lift for strength, in the 8 to 12 rep range, where the elbows handle them best.

Triceps, EZ-bar lying extension

EZ-Bar Skullcrusher

Triceps

Lowering a bar toward your head trains all three triceps heads with a load you can raise in small steps. The demo uses a straight bar; an EZ bar's angled grip is easier on the wrists if the straight bar bothers them.

How to do it

  1. Lie back on a flat bench holding an EZ bar or straight bar overhand, hands about shoulder width, arms straight over your shoulders.
  2. Let your upper arms tip back a little toward your head and hold them there.
  3. Bend your elbows to lower the bar just behind the top of your head.
  4. Extend your elbows to return to the start.

Cues

  • Upper arms angled back
  • Elbows point at the ceiling
  • Smooth, slow lowering

Common mistakes

  • Pulling the bar over your face with your shoulders: only the elbows bend.
  • Going heavy for low reps: this lift is kinder to the elbows at 8 to 15.

Swap for: Dumbbell Skullcrusher, JM Press, Overhead Cable Triceps Extension

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Triceps, dumbbell lying extension

Dumbbell Skullcrusher

Triceps

With a dumbbell in each hand and palms facing in, each arm works on its own and the wrists stay neutral. It is the lying extension for home or for anyone whose elbows dislike the bar.

How to do it

  1. Lie back on a flat bench and press two dumbbells up over your chest, palms turned in.
  2. Tilt your upper arms slightly back toward your head and lock them there.
  3. Bend only at the elbows, lowering the dumbbells beside your ears.
  4. Straighten your elbows to bring the weights back up.
  5. Stop just short of lockout to keep the triceps working.

Cues

  • Upper arms still
  • Lower beside your ears
  • Straighten, do not press

Common mistakes

  • Letting the elbows drift and pressing the weight up: that is a close-grip press. Keep the upper arms fixed.
  • Elbows flaring wide: keep them about shoulder width.

Swap for: EZ-Bar Skullcrusher, Close-Grip Bench Press, Kettlebell Decline Skullcrusher

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Overhead extensions and pressdowns

The long head of the triceps is only fully stretched with the arm overhead, so one overhead extension a week matters for size. Pressdowns finish a session with low joint stress.

Triceps long head, cable overhead extension

Overhead Cable Triceps Extension

Triceps

Facing away from the cable with a rope overhead stretches the long head under constant tension. It trains the long head at a length pressdowns never reach.

How to do it

  1. Attach a rope to a high pulley, take an end in each hand and turn away from the machine.
  2. Step forward into a split stance with your hands behind your head and elbows pointing forward.
  3. Extend your elbows until your arms are straight out in front of your head.
  4. Let your hands return behind your head for a full stretch.

Cues

  • Upper arms stay high
  • Long stretch every rep
  • Brace your trunk

Common mistakes

  • Bringing your elbows down to push: keep them up and still.
  • Shortening the stretch as the set gets hard: reduce the weight instead.

Swap for: Seated Dumbbell Overhead Triceps Extension, EZ-Bar Skullcrusher, Kettlebell Overhead Triceps Extension

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Triceps long head, dumbbell overhead extension

Seated Dumbbell Overhead Triceps Extension

Triceps

One dumbbell held behind your head with both hands trains the long head from a full stretch, with only a bench needed. Keep your ribs down and back tall through every rep.

How to do it

  1. Sit tall on a chair and lift one dumbbell overhead, both hands under the top plate.
  2. Bend your elbows to bring the weight down behind your neck, upper arms close to your head.
  3. Feel the stretch, then press it back up to straight arms.
  4. Keep your back from arching as you press.

Cues

  • Elbows forward
  • Weight behind your neck
  • Ribs stay down

Common mistakes

  • Elbows drifting out to the sides: keep them pointed ahead.
  • Short lowering: take it as deep as your shoulders allow.

Swap for: Kettlebell Overhead Triceps Extension, Overhead Cable Triceps Extension

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Triceps, pressdown

Cable Triceps Pressdown

Triceps

Pressdowns keep tension on the triceps with the shoulders still and the elbows at your sides, so you can push them close to failure at the end of a session.

How to do it

  1. Attach a bar or rope to a high pulley and grip it with your elbows at your sides.
  2. Push down until your elbows are straight.
  3. Let the handle rise until your forearms are just past parallel, then push again.

Cues

  • Elbows stay pinned
  • Lock out at the bottom

Common mistakes

  • Letting the elbows rise and flare: keep them glued to your sides.

Swap for: Cable Cross Pushdown, Overhead Cable Triceps Extension, Close-Grip Push-Up

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Gym, triceps for a bigger bench

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~30 min
  • EquipmentBarbells, Flat Bench, Adjustable Cable, Dip Bar

You bench regularly, the bar slows or stalls near lockout, and you want the triceps to catch up.

Both days start with a heavy press that finishes like your bench, then add one extension. Day 1 has 10 sets and Day 2 has 10, 20 triceps sets for the week counting the presses.

Day 1: Close-grip bench
ExerciseSets × repsRIRRest
Close-Grip Bench Press2 warm-up sets first 4 × 3–6 2 3 min
JM Press 3 × 6–8 2 2 min
Cable Triceps Pressdown 3 × 10–12 1 75 s

Open Day 1: Close-grip bench in the session builder

Day 2: Floor press
ExerciseSets × repsRIRRest
Floor Press2 warm-up sets first 4 × 4–6 2 3 min
Chest DipAdd weight once you reach 10 reps. 3 × 6–10 2 2 min
Overhead Cable Triceps Extension 3 × 10–12 1 75 s

Open Day 2: Floor press in the session builder

How to run it
Do Day 1 after your main bench session and Day 2 three or four days later. On weeks when your bench is heavy, cut the extension to 2 sets.
How to progress
Add 5 pounds to the close-grip bench and floor press when every set reaches the top of the range at 2 reps in reserve. Add reps on extensions and pressdowns before you add load.
Open in the session builder

Session 2

Home, dumbbells and a flat bench, no barbell

Open in the session builder
  • Workouts2× a week
  • Working sets18 a week
  • Per workout~20 min
  • EquipmentDumbbells, Flat Bench

You train at home with dumbbells and a flat bench, and no barbell.

Close-grip push-ups take the place of heavy presses, and dumbbell skullcrushers and overhead extensions cover all three heads. Each day has 9 sets, 18 for the week.

Day 1: Heavier
ExerciseSets × repsRIRRest
Close-Grip Push-Up 3 × 6–12 2 90 s
Dumbbell Skullcrusher 3 × 6–10 1 90 s
Seated Dumbbell Overhead Triceps Extension 3 × 6–10 1 90 s

Open Day 1: Heavier in the session builder

Day 2: Lighter
ExerciseSets × repsRIRRest
Seated Dumbbell Overhead Triceps Extension 3 × 10–15 1 75 s
Dumbbell Skullcrusher 3 × 10–15 1 75 s
Close-Grip Push-Up 3 × 10–20 1 1 min

Open Day 2: Lighter in the session builder

How to run it
Train these on two days with three rest days between them. Use the heavier rep range on Day 1 and the lighter one on Day 2 so the same exercises feel different.
How to progress
When push-ups pass 15 reps, raise your feet on the bench or wear a loaded backpack. For dumbbell work, add reps until every set reaches the top of the range, then go up one dumbbell size.
Open in the session builder

Session 3

Elbows complain on skullcrushers and dips

Open in the session builder
  • Workouts2× a week
  • Working sets19 a week
  • Per workout~20 min
  • EquipmentBarbells, Flat Bench, Adjustable Cable

Heavy extensions or dips leave your elbows sore, but you still want stronger triceps.

Cables keep the load smooth through the whole rep, which sore elbows usually tolerate better than free-weight extensions, and the close-grip bench keeps a heavy press in the week at moderate reps. Day A has 10 sets and Day B has 9, 19 for the week.

Day A
ExerciseSets × repsRIRRest
Close-Grip Bench Press2 warm-up sets first 3 × 6–8 2 2:30 min
Cable Triceps Pressdown 4 × 8–12 1 75 s
Overhead Cable Triceps Extension 3 × 10–15 1 75 s

Open Day A in the session builder

Day B
ExerciseSets × repsRIRRest
Cable Triceps Pressdown 3 × 10–15 1 1 min
Overhead Cable Triceps Extension 3 × 8–12 1 75 s
Close-Grip Push-Up 3 × 8–15 2 75 s

Open Day B in the session builder

How to run it
Two days a week. Warm up with one or two light sets of pressdowns before anything heavy, and keep the close-grip bench in the 6 to 8 range.
How to progress
Add reps until every set reaches the top of the range at 1 to 2 reps in reserve, then go up one plate on the stack or 5 pounds on the bar.
Open in the session builder

Make it fit you

Questions

How do I target all 3 tricep heads?

Use one heavy press, which works all three, one overhead extension, which stretches the long head, and one pressdown or skullcrusher, which loads the lateral and medial heads hard. Two sessions a week covers it.

What is the #1 tricep exercise?

For strength, the close-grip bench press, because the triceps move the most weight in it. For size, an overhead extension is just as important since it trains the long head through a full stretch.

Why are my triceps weak?

Most often because they only get light pressdowns, or because bench sets stop short of lockout. Add a heavy close-grip or floor press for sets of 3 to 6 and train the top of the press on purpose.

How often should I train triceps for strength?

Twice a week with 12 to 20 sets in total, counting heavy close-grip presses and dips. If you also bench twice a week, the lower end is plenty.

Are dips good for tricep strength?

Yes. Weighted dips are one of the heaviest triceps exercises. Lock out fully at the top so the triceps finish every rep; the more upright you stay, the larger their share of the work.