The 8 Most Effective Tricep Isolation Exercises (2024) - Lift Vault (2024)

This is the ultimate guide on sculpting your arms using 8 of the best tricep exercises. But these aren’t just any regular triceps exercises.

The ones we’ve hand-picked are isolation exercises which means that they’ll help you build strength and enhance your tricep muscle definition. However, keep in mind that there aren’t many variations seeing that real isolation exercises focus on a single joint.

Oh, and don’t worry, we won’t just hand the tricep exercises over to you and throw you in the deep end.

We’ll walk you through every exercise from the most isolated to the least, provide you with instructional videos, and break down how the tricep is built and how exactly to train it.

Table of Contents

  • 1 8 Best Tricep Isolation Exercises
    • 1.1 Tricep pushdown
    • 1.2 Tricep extension
    • 1.3 Tricep kickback
    • 1.4 Skull crusher
    • 1.5 Tate press
    • 1.6 Tricep dip machine
    • 1.7 Dips
    • 1.8 Push up
  • 2 Tips for Isolating the Triceps
  • 3 How to Train Triceps
  • 4 Tricep Anatomy
    • 4.1 Long head
    • 4.2 Lateral head
    • 4.3 Medial head
  • 5 Tricep Isolation Exercises FAQs
    • 5.1 How often should you train your triceps?
    • 5.2 At what intensity should triceps be trained?
    • 5.3 What rep range should be used for training triceps?
    • 5.4 What types of exercises train triceps?

8 Best Tricep Isolation Exercises

  1. Tricep pushdown
  2. Tricep extension
  3. Tricep kickback
  4. Skull crusher
  5. Tate press
  6. Tricep dip machine
  7. Dips
  8. Push up

Tricep pushdown

Benefits of tricep pushdowns

The triceps pushdown is one of the best cable tricep exercises for promoting muscle growth and strength gains in the triceps brachii muscle. Beyond that, it can help sculpt the arm’s appearance, and doing it regularly can also improve lockout strength in pressing movements.

How to perform tricep pushdowns

  1. Hook a rope or bar attachment to a high pulley on a cable machine. Select a weight that will challenge you without sacrificing form.
  2. If you’re using a rope attachment, grasp each end with a neutral grip. For a straight bar, use an overhand grip.
  3. Lean forward slightly and ensure your feet are hip-width apart. Keep your elbows close to your body and forearms pointed up, towards the pulley.
  4. Push the attachment down until your arms are fully extended. Keep your upper arm still and only move your forearms from your elbow.
  5. Briefly pause the bottom of the movement, then slowly return to the starting position with control.
  6. Perform the target number of reps and sets.

If you want to unlock some serious arm strength, you have to get the form right for the tricep pushdown. It seems like a straightforward exercise, but there are some mistakes that a lot of people make that set them back. Watch this video to avoid those mistakes:

Quick Tips: Triceps Pressdown

How to program tricep pushdowns

Start with light to moderate loads, aiming for about 70-80% of your max effort, doing 3-4 sets of 8-12 reps. Incorporate this exercise twice a week into your upper body or tricep-specific workouts.

Tricep extension

Benefits of tricep extensions

When performed in either a standing or seated position, the overhead triceps extension is an excellent option for focusing on the muscle’s long head. It contributes to balanced arm development and helps in stabilizing the elbow and shoulder joints. Consistent practice can lead to improved overhead lifting.

How to perform tricep extensions

  1. Attach a rope to a high pulley on the cable machine and set the desired weight.
  2. Grab the rope attachment with both hands using a neutral grip. Face away from the machine with the attachment still in hand. Your hands should be at shoulder height with your elbows close to your ears.
  3. Lean slightly forward from the hips.
  4. Keep your torso, upper arms, and elbows still, then fully extend your arms forward and above your head.
  5. Inhale while slowly returning to the starting position, allowing your forearms to move back behind your head.
  6. Do the desired number of reps and sets.

Don’t miss out on the full benefits of tricep extensions. This video will guide you through each step of the exercise so that your technique is spot-on for muscle engagement:

How to program tricep extensions

With tricep extensions, go for light to moderate weight, focusing on the full range of motion. 3-4 sets of 10-15 reps are usually enough and the exercise can be performed twice a week. Ensure adequate rest between sessions.

Tricep kickback

Benefits of tricep kickbacks

Tricep kickbacks are ideal for emphasizing the contraction at the movement’s peak. It does a good job of enhancing muscle definition and endurance while encouraging better posture and form during tricep workouts.

How to perform tricep kickbacks

  1. Get a dumbbell of a light to moderate weight. You’ll also need a bench or stable surface.
  2. Place your preferred knee and hand on the same side on the bench. Place your opposite foot on the ground.
  3. Grab the dumbbell with a neutral grip.
  4. Keep your back flat and your core engaged. Bring your right elbow up so that your upper arm is parallel to the floor and close to your body.
  5. Extend your right arm back in a smooth arc and focus on moving only your forearm.
  6. Briefly pause at the top of the movement when your arm is fully extended and your triceps muscle contracted. Slowly return the dumbbell to the starting position by bending your elbow.
  7. Complete the target amount of sets and reps.

This is one of those exercises in a tricep workout that requires precision to effectively target the right muscle fibers. Take a look at this instructional video which breaks down the movement to help you get it just right:

How to Perform Dumbbell Triceps Kickback Exercise

How to program tricep kickbacks

Tricep kickbacks should be performed with a light to moderate weight to prioritize form and full range of motion. Do 3-4 sets of 10-15 reps twice a week for optimal muscle growth and recovery.

Skull crusher

Benefits of skull crushers

Skull crushers, or lying tricep extensions, are key for building mass and strength in the triceps. They target all three tricep heads, giving you balanced growth and increasing upper arm size. It can also improve elbow joint flexibility and strength.

How to perform skull crushers

  1. Grab an EZ bar and load an appropriate amount of weight on it.
  2. Lie on a flat bench with your feet planted on the ground and hold the EZ bar with both hands. Hold the EZ curl bar above your chest with an overhand grip, hands shoulder-width apart. Extend your arms up fully.
  3. Slowly lower the bar toward your forehead by bending at the elbows. Keep your upper arms stationary.
  4. Lower the bar until it’s just above your forehead or until your forearms are just beyond parallel to the floor.
  5. Extend your elbows, raising the bar back to the starting position.
  6. Repeat for however many reps and sets you’re aiming for.

When you’re just starting out, skull crushers can be as intimidating as they sound. But, they’re incredible for tricep growth. Watch this video to learn how to safely and effectively add them to your workout routine:

How to Do SKULLCRUSHERS for BIG Triceps | Targeting The Muscle Series

Be sure to check out our look at how skull crushers compare to tricep extensions.

How to program skull crushers

Moderate loads are typically best for skull crushers, as they help maintain focus on the triceps and not stabilizer muscles. Do 3-4 sets of 8-12 reps once or twice a week, as part of an arm-focused routine.

Tate press

Benefits of Tate presses

The Tate press focuses on the medial and lateral heads of the triceps. It’s particularly useful for adding thickness and definition to the arm. Another thing it does well is strengthening the muscles around the triceps.

How to perform Tate presses

  1. Grab a pair of dumbbells or a single dumbbell/kettlebell if doing the single-handed variation (which is great for creating an extra stretch in the muscle). You’ll also need a flat bench.
  2. Lie on the bench with your feet planted on the ground. The dumbbells should be held with your palms facing the direction of your feet.
  3. Lower the dumbbells towards your chest by bending at the elbows. It’s similar to the bottom portion of a bench press, except the ends of the dumbells are facing your chest and the ceiling respectively. Instead of pressing the dumbbells straight up, you press them in a semi-circular motion until your arms are fully extended above your chest.
  4. After reaching full extension, lower the dumbbells back to the starting position.
  5. Hit the target number of reps and sets.

The Tate press is one of those lesser-known exercises. Check out the video below from Mountain Dog, he’ll show you exactly how to do a modified version of the Tate press for optimal gains:

The Only Triceps Exercise You Need | Modified Tate Press

How to program Tate presses

For Tate presses, use moderate loads. Focus on the squeeze at the top and controlled lowering. Do 3 sets of 10-12 reps in your weekly tricep or push workout.

Tricep dip machine

Benefits of machine tricep dips

Using the tricep dip machine allows you to focus on the triceps while minimizing shoulder and chest involvement. It’s excellent for beginners looking to isolate their triceps safely while promoting muscle development. Also, the controlled motions of the machine help in maintaining proper form, making it much safer than an exercise such as the close grip bench press.

How to perform machine tricep dips

  1. Sit securely in the dip machine. Adjust the seat and handles as needed.
  2. Select an appropriate weight from the stack.
  3. Firmly grab the handles on either side. Keep your elbows tucked in close to your body and ensure they’re bent at a 90-degree angle.
  4. Extend your arms downwards, contracting your triceps. Push down until your arms are fully extended.
  5. Slowly allow your arms to return to the starting position.
  6. Perform the recommended amount of reps and sets.

Using the tricep dip machine correctly can make a huge difference in your arm training. This clip will show you the ropes, from setup to execution:

How To Do A MACHINE SEATED DIP | Exercise Demonstration Video and Guide

How to program machine tricep dips

Start with a moderate load that allows for a full range of motion and progress to heavier loads as required. 3-4 sets of 10-12 reps are enough for this exercise and you can do it 1-2 a week, depending on your overall upper body training volume.

Dips

Benefits of dips

Although dips isolate the triceps, they are also a powerful compound exercise that works the chest and shoulders, giving you a well-rounded upper body workout. They can also improve your pushing capabilities and, in turn, your functional strength.

How to perform dips

  1. Go to the dip station and grab the bars. Jump up and straighten your arms. Make sure your legs are straight or crossed at the ankles for added stability.
  2. Bring your body down slowly by bending your elbows until they’re at 90 degrees. Keep your elbows close to your body and maintain an upright position to maximize engagement of the triceps muscle.
  3. Push through your palms, extending your elbows to lift your body back to the starting position. Focus on using your chest and triceps to drive the movement.
  4. Do the target number of sets and reps.

Dips are a powerful compound exercise that benefits your triceps and your entire upper body. Check out this video for tips on form and variations to keep your workouts fresh:

Maximize Dip Technique FOR TRICEPS Growth | Targeting The Muscle Series

How to program dips

Only your body weight is required for this exercise but advanced athletes can make the exercise more challenging by doing the exercise weighted. Do 3-4 sets to failure or near failure. You can do them weekly as part of an upper body strength or hypertrophy program.

Push up

Benefits of push-ups

Push-ups are an incredibly versatile body-weight exercise. They can improve overall upper body strength, core stability, and muscular endurance. Other huge benefits are that they can enhance posture, reduce injury risk by strengthening the shoulder girdle, and offer a foundation for more advanced bodyweight exercises.

How to perform push-ups

  1. Get on all fours and position your hands slightly wider than shoulder width.
  2. Extend your legs back so that you’re balancing on your hands and toes with your feet hip-width apart. Your body should form a straight line from your head to your heels.
  3. Tighten your core for stability.
  4. Bend at your elbows, lowering your body to the floor. Aim to keep your elbows at a 90-degree angle when you reach the bottom of the movement. Avoid arching or sagging your back.
  5. Contract your chest muscles and triceps to push back up through your hands to the starting position.
  6. Repeat for the desired number of reps and sets.

A bodyweight routine is not complete without some push-ups. Have a look at the video below, it’ll guide you through the techniques needed to maximize tricep activation during your push-ups:

How to Target TRICEPS On The Pushup | Targeting The Muscle

How to program push-ups

Push-ups also only require your body weight to start but they can also be done weighted or with different variations, like incline and decline, to adjust the difficulty and muscle group targeting. Do 3-4 sets of 10-20 reps or to failure. They can be done 2-3 times a week, fitting into full-body or upper-body routines.

Tips for Isolating the Triceps

If you really want to work your triceps, you can’t just go into the gym and start banging out reps of pushdowns like a madman. You have to approach each exercise strategically. Here are some tips to help with that:

  • Limit momentum: Avoid using body momentum to lift the weights, especially in movements like kickbacks or pushdowns. Keep the movement controlled to ensure your triceps are doing most of the work.
  • Prioritize form: Pay attention to your form. Make sure your elbows are positioned correctly, usually close to your body, to maximize tricep engagement.
  • Vary your exercises: Be sure to incorporate a mix of movements that target the different heads of the triceps.
  • Adjust your grip: Experiment with different grips (overhand, underhand, narrow, wide) during your triceps workouts to engage the muscles from different angles.
  • Control the eccentric phase: Slow down during the lowering phase of your exercises. This increases time under tension which is a key factor for stimulating muscle growth. For example, take 3-4 seconds to lower in tricep pushdowns or extensions.
  • Build the mind-muscle connection: Actively think about the tricep muscles working as you do each rep. This mental focus enhances muscle activation and leads to better isolation.
  • Isolation before compound: Start your triceps workout with triceps isolation exercises when you’re fresh, then move on to compound movements. This ensures your triceps are pre-exhausted and receive a thorough workout.

How to Train Triceps

Like most muscle groups, training your triceps effectively involves blending techniques to maximize growth and strength. So, you’ll have to incorporate both compound and isolation exercises to target the triceps from multiple angles.

Do isolation exercises, like the ones we mentioned, to directly focus on the triceps and ensure all three heads are worked properly. Then, perform compound movements, like close grip bench presses and dips, to engage the triceps in addition to other muscle groups.

You need to make form your priority to prevent injury and maximize engagement. You also have to progressively overload by adding weights or reps while ensuring your splits give your triceps enough recovery time.

Tricep Anatomy

At this point, you’re probably wondering why you need to know about the anatomy of the tricep. Knowing how a muscle group in your body is built can help you better understand how to train it. Trust us, this information will be particularly useful for preventing injury and for those who are aspiring bodybuilders.

Long head

The long head of the triceps brachii muscle runs along the back of your arm and crosses the shoulder joint. Its position means that it plays a key role in shoulder and elbow stability. Targeting the long head can be helpful in achieving the well-defined horseshoe shape of the triceps. Luckily, there are plenty of ways to target the long head of the triceps.

Lateral head

You’ll find the lateral head on the outer side of the arm, giving the triceps’ width. When developed, the lateral head contributes significantly to the horseshoe appearance. Exercises that focus on elbow extensions, like tricep pushdowns and overhead triceps extensions, are great for hitting this part of the muscle group.

Much like with the long head and medial head, there are so many ways to train the lateral head of the triceps.

Medial head

The medial head is a little less visible but it’s important for the overall strength and shape of the triceps. It lies beneath the long and lateral heads, helping with elbow extension and stability. The medial head is engaged in almost all tricep exercises but it’s usually activated the most during movements that need fine control, like kickbacks.

Learn how to target your medial head by checking out our guide on the top medial head exercises.

Tricep Isolation Exercises FAQs

How often should you train your triceps?

The triceps can be trained 2-3 times per week. This frequency can give them enough stimulation while providing enough time for recovery between sessions. Always try to balance the workload across your training week to prevent overtraining and injury.

At what intensity should triceps be trained?

Triceps can be trained at varying intensities to stimulate strength and hypertrophy. Around half of your tricep training can be done at a higher intensity, using loads that are 70-85% of your one-rep max (1RM). You can do this for lower rep ranges of 5-10 reps. The other half should be at a moderate intensity, with loads of 50-70% of your 1RM for higher rep ranges (10-20 reps).

What rep range should be used for training triceps?

The rep range for tricep training should vary depending on your goals:

  • For strength, focus on lower rep ranges (5-10 reps) with heavier loads.
  • For muscle growth, a mix of rep ranges is beneficial. Include sets in the 10-20 rep range with moderate loads to encourage muscle growth.

What types of exercises train triceps?

Triceps see the best development through a mix of both isolation and compound exercises. Isolation exercises, such as tricep pushdowns, kickbacks, and overhead extensions, specifically target the triceps. Compound movements like close-grip bench presses, dips, and push-ups also significantly engage the triceps along with other muscle groups.

The 8 Most Effective Tricep Isolation Exercises (2024) - Lift Vault (1)

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

The 8 Most Effective Tricep Isolation Exercises (2024) - Lift Vault (2024)

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