The Only Tricep Exercises You Need for Strong, Defined Arms

If you’ve ever pushed through a set of push-ups and felt the burn behind your arms, that’s your triceps kicking in. These muscles make up nearly two-thirds of your upper arm and are crucial for pressing strength, arm size, and overall upper-body balance. But with so many options floating around—dips, kickbacks, skull crushers—it’s easy to overcomplicate things. The truth? You really only need two core tricep exercises to build strength and definition.

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The Two Best Tricep Exercises (That Cover Everything)

1. Close-Grip Bench Press

This compound movement is hands down one of the most effective ways to overload the triceps. While it looks similar to a standard bench press, bringing your grip closer together (just inside shoulder-width) shifts the focus to your triceps instead of your chest.

Why it works:

• Allows you to lift heavy loads, which drives strength and muscle growth.

• Engages all three heads of the triceps—especially the medial and lateral heads.

• Builds carryover strength for other pressing movements like overhead presses and dips.

Form tip: Keep your elbows tucked close to your body as you lower the bar and push up powerfully. Don’t let your hands get too close—this can strain your wrists and shoulders.

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2. Overhead Tricep Extension (with Dumbbell or EZ Bar)

The overhead extension targets the long head of the triceps, which is often neglected in standard pushing exercises. Stretching the arm overhead lengthens the muscle and creates more mechanical tension.

Why it works:

• Specifically targets the long head, which gives your triceps that “horseshoe” look from behind.

• Promotes a full range of motion and deep stretch for better muscle development.

• Can be performed seated or standing, with cables, dumbbells, or a bar.

Form tip: Focus on a slow, controlled motion. Avoid letting your elbows flare out too much—this keeps the stress right where you want it.

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Why Just These Two?

Between the close-grip bench press and the overhead extension, you cover all three heads of the triceps, hit both heavy and moderate rep ranges, and train both horizontal and vertical arm positions. You get strength, size, and definition without wasting time on flashy isolation moves that add little value.

This doesn’t mean other exercises are useless—dips, rope pushdowns, and skull crushers all have their place. But if you’re limited on time or want a no-fuss, results-driven routine, these two are your go-to.

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A Personal Note

When I first started strength training, I was overwhelmed by the flood of tricep workouts in magazines and online. I’d try every variation—some gave a pump, others left my elbows sore. But progress stalled until I simplified my approach. I started focusing on heavy close-grip pressing and strict overhead extensions twice a week. Within a couple months, not only did my bench numbers go up, but I also noticed real changes in arm thickness and shape. The simplicity brought consistency—and that’s what ultimately drove results.

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Final Thoughts

You don’t need a dozen different angles and machines to build impressive triceps. With just two exercises—the close-grip bench press and overhead tricep extension—you can create a powerful, effective program that delivers. Train smart, focus on progressive overload, and let consistency do its work.