When it comes to building bigger arms, triceps training is non-negotiable. Your triceps make up nearly 70% of your upper arm size, yet many lifters don’t maximize their growth. In this article, we break down 20 of the most popular triceps exercises—ranking each on a tier list from S (Super) to F (Fail)—to help you build size, strength, and symmetry more efficiently.
✅ What Makes a Great Triceps Exercise?
To earn a top spot, a triceps exercise must:
- 🔹 Provide high tension, especially when the triceps are in a stretched position
- 🔹 Feel good, meaning it’s safe, smooth, and pain-free on joints
- 🔹 Allow progressive overload, so you can easily increase weight or reps over time
We’ll also consider anatomy: the triceps has three heads—lateral, medial, and long. The long head is especially important, as it crosses both the elbow and shoulder joints, requiring overhead work for full activation.
🥇 S-Tier: Elite Triceps Builders
🔸 Overhead Cable Triceps Extension
- Why it’s the best: Places the long head in a deeply stretched position while maintaining tension through the full range of motion.
- Backed by science: Studies show up to 40% more triceps growth compared to traditional pressdowns.
- Rating: ⭐ Best of the Best
🔸 Skull Crushers (EZ-Bar)
- A free weight staple. Stretches the long head and allows for excellent overload. Easier on the wrists with an EZ-bar.
- Tip: Angle your arms slightly back to increase stretch tension.
- Rating: S Tier
🥈 A-Tier: Highly Effective with Minor Drawbacks
🔸 Bar Pressdowns
- Stable, smooth, and easy to overload. Great for lateral and medial heads, but lacks stretch for the long head.
- Rating: A Tier
🔸 One-Arm Overhead Dumbbell Extensions
- Reduces strain from bulky dumbbells, allows for better alignment and control. Excellent if you’re training at home.
- Rating: A Tier
🔸 Smith Machine JM Press
- A locked-in version of the JM Press that reduces elbow strain and keeps the focus on the triceps.
- Rating: A Tier
🔸 Cable Kickbacks
- One of the few exercises that fully contracts the long head. Best used with higher reps.
- Rating: A Tier
🔸 Katana Triceps Extensions
- Unique cable crossover that hits both long heads at once. Great for symmetry, though it takes more setup.
- Rating: A Tier
🔸 Dumbbell Skull Crushers
- Same benefits as EZ-bar version but harder to control. Great for unilateral training.
- Rating: A Tier
🔸 Close-Grip Bench Press
- Great for strength and overload. Hits lateral and medial heads hard. Slightly weaker activation of the long head.
- Rating: A Tier
⚖️ B-Tier: Solid but Situational
🔸 Rope Pressdowns
- Good mind-muscle connection but less stable than a bar, which can reduce loading potential.
- Rating: B Tier
🔸 French Press (Dumbbell Overhead Extension)
- Excellent stretch on the long head but awkward with heavy dumbbells. Wrist strain may occur.
- Rating: B Tier
🔸 Close-Grip Dips
- Strong compound movement. Great overload, but often shifts tension to pecs and delts.
- Rating: B Tier
🔸 Machine Dips
- Stable and controlled version of dips. Less shoulder stress but may still recruit pecs and delts.
- Rating: B Tier
🔸 Diamond Push-Ups
- Tougher than they look. Good bodyweight finisher that activates all triceps heads decently.
- Rating: B Tier
❌ C-Tier: Limited Effectiveness or Overload Issues
🔸 Reverse-Grip Pressdowns
- Reduces grip strength and overload potential. Slight benefits for forearm position but not worth the tradeoff.
- Rating: C Tier
🔸 Dumbbell Kickbacks
- Poor resistance curve. Zero tension in the stretched position. Okay for finishing sets, but inferior to cables.
- Rating: C Tier
🔸 Bench Dips
- Hard to load effectively. Pec involvement can be minimized, but still awkward for heavy training.
- Rating: C Tier
🔸 Close-Grip Push-Ups
- Similar to bench press but difficult to overload unless using weighted vests or partners.
- Rating: C Tier
❌ F-Tier: None!
Surprisingly, there were no F-tier triceps exercises in this ranking. That doesn’t mean all triceps exercises are worth your time—just that the common ones discussed here all have some merit, depending on your training level and goals.
🏆 Best Overall Triceps Exercise
🎯 Winner: Overhead Cable Triceps Extension
This move hits all three triceps heads—especially the long head—under deep stretch with constant tension. Backed by both science and real-world results, this is your #1 muscle-builder.
🚫 Most Overrated Triceps Exercise
👎 Loser: Dumbbell Kickbacks
While not useless, their ineffective resistance curve and low stretch tension make them the least efficient. Choose cable kickbacks or overhead movements instead.
💪 Final Recommendations for Bigger Triceps
- Incorporate at least one overhead movement for long head development.
- Combine isolation and compound lifts for total triceps growth.
- Use a mix of shoulder angles: overhead, neutral (pressdowns), and behind-the-torso (kickbacks).
- Track your progress with reps and weight each week.