The majority of builders want to build our muscles and find the best triceps extensions. So here we discuss all tricep extensions every time you push, pull, bend, or stretch your arms, use your triceps muscles.

Located in the back of the arms, the muscles of the brain, the episodes in the shoulders, and the termination in the muscles and the three muscles responsible for keeping the arms active.

Strengthening the triceps muscles makes it easier to perform daily tasks and benefits from more strength, flexibility, and circulation.

The triceps muscles’ location means that as the triceps become more robust, you will also notice an improvement in the strength and stability of your chest, back, and shoulders.

Because of the triceps muscles, these are also vast two-thirds of your arms, if your target arms are more significant than the triceps extensions are a must.

As an isolation exercise, the triceps extension targets the triceps muscles by repeatedly flexing the elbow joint against resistance.

You can do the triceps extension in a standing, sitting or lying position, and either flat or on a slope/slope. You can also do it with weights or an EZ bar, but the advantage of doing with one weight in each hand is what can detect and work on any arm strength imbalance.

Just make sure not to overweight yourself as it is vital to exercise the full range of motion during exercise to train your triceps properly, and fighting too hard will hinder your form.

Try the following tricep extentions to build your mucels.

1. Triceps Extension With Two Arms

  • Stand up and hold a dumbbell behind your head with both hands, upper arms raised.
  • Raise the bar by bending your elbows and slowly lower it after a short pause.
  • Your arms should remain still and all parts.
  • Repeat for 1-3 sets of 8-16 reps.

2. Seated Triceps Extension

  • Sit on a chair, bench, or ball, holding a weight with both hands as you stretch upward.
  • Keep your biceps close to your ears and your elbows pointing forward as you lower the weight behind your head until your elbows are at an angle of about 90 degrees.
  • Stretch your arms, contract your triceps and repeat for 1-3 sets of 8-16 reps.
  • Keep your abs active during exercise and avoid bending your rug.

3. One-Arm Triceps Extension

  • stand up and hold a dumbbell with one hand behind your head, your elbow, and at a 90-degree angle, the upper arm up.
  • Raise the bar with one hand until your arm is almost fully extended and slowly descend after a short pause. Alternate after a set.
  • Keep the upper arm stable and all parts.
  • Repeat for 1-3 sets of 8-16 reps.

4. Kickback Triceps Extention

  • Place your right foot on a step or platform and rest your right forearm on your thigh to support your back.
  • Hold a weight in your left hand and pull your elbow down to the trunk level.
  • Keeping your elbow in that position, extend your arm behind you and focus and twitch your triceps.
  • Lower your forearm to about 90 degrees and repeat for 1-3 sets of 8-16 reps.
  • Concentrate and keep your upper arm still during exercise.

5. Diamond Push-Ups

  • Begin the movement by placing your hands on the mat directly under the chest with your fingers extended and your thumbs and forefingers touching, creating a diamond shape.
  • Stretch your legs and a plank position (more influential) or keep your knees on the floor for a more accessible version.
  • Make sure your back is flat, and your abs are hooked as you fold the rope and lower until your chin or chest touches the mat. If you can’t go as low, go as low as you can, and work to develop enough strength to go down.
  • At the bottom of the movement, the elbows should remain close to the sides.
  • Press back to keep your torso stiff and repeat for 1-3 sets of 8-16 reps.

6. Bar Push down Extention

Tricep Extensions: Top 8 Effective Triceps Workout
  • Stand in front of a cable machine and hold the bar with the cables bent at 90 degrees.
  • Hold your elbows steady, push the bar down, and contract your triceps while extending your arms.
  • Bring the bar back to approximately chest height without moving your elbows and repeat for 1-3 sets of 8-16 reps.

7. Supine Triceps Extension

Tricep Extensions: Top 8 Effective Triceps Workout
  • Lie on a bench, step, or floor and hold the dumbbell with your hands shoulder-width apart.
  • Begin the exercise by spreading the weight over the head, palms out, and thumbs next to the fingers.
  • Fold the weights and lower the weight until the weights are at an angle of approximately 90 degrees. There would be the part where you don’t want to crush your skull going too low.
  • Squeeze your triceps to stretch your arms without locking your joints.
  • Repeat repeats 8-16 for series 1-3.

8. Back Dips

Tricep Extensions: Top 8 Effective Triceps Workout
  • Hold yourself and a chair or bench with your hands outside your hips, and your knees bent or your legs extended (harder).
  • Raise your hands and keep your hips very close to the chair or bench, bend your elbows, and lower them until they are about 90 degrees.
  • Keep your shoulders behind you, your shoulders down, and your abs tight.
  • Push back to start and repeat for 1-3 sets of 8-16 reps.
  • Avoid this exercise if you feel shoulder pain.


Strong arms are vital for every upper body movement you do every day, and your triceps are often necessary. Every time you push something (a door, a stroller, a lawnmower, or a bar), you use your triceps.

Strength is essential, and for many of us, it is also essential to have well-formed and tight arms. Most of us don’t like it when our triceps continue to vibrate even after stopping.

The best way to build resilient and robust triceps is to choose the best tricep extensions that hit all of those muscle fibers from all angles.

As the name implies, the triceps have three different heads: the long head, the lateral head, and the medial head. All of these heads vibrate during triceps exercises, but some movements emphasize different parts of the triceps. I hope so these tricep extensions more helpful for yours and you will really enjoy it.