This is the triceps workout I currently follow at home using dumbbells and a bench. Keeping this here mostly as a reference for myself.
🏋️ 1. Overhead Dumbbell Tricep Extension
Sets & reps: 4 sets × 10–15 reps
This is one of the main exercises in my triceps workout and gives the triceps a good stretch at the bottom.
How to do it:
- Hold one dumbbell with both hands
- Raise it above your head
- Keep your elbows close to your head
- Lower the dumbbell behind your head
- Feel the stretch in your triceps
- Extend your arms back up fully
- Lower it again under control
Focus: Long head of the triceps
Tip: Keep your elbows close instead of letting them flare outward.
Mistake to avoid: Don’t rush the bottom part of the movement. Lower the dumbbell slowly and keep the movement controlled.
🏋️ 2. Dumbbell Skull Crushers
Sets & reps: 4 sets × 8–12 reps
This is one of my main exercises for overall triceps mass.
How to do it:
- Lie flat on the bench
- Hold a dumbbell in each hand above you
- Keep your upper arms relatively stable
- Bend at the elbows
- Lower the dumbbells toward your forehead or slightly behind your head
- Extend your arms back up
- Squeeze the triceps at the top
Focus: Overall triceps mass
Tip: Lower the dumbbells slowly instead of letting them drop toward your head.
Mistake to avoid: Don’t let your elbows move all over the place. The movement should mainly come from bending and extending at the elbows.
🏋️ 3. Dumbbell Tricep Kickbacks
Sets & reps: 3 sets × 12–15 reps
I use these as a lighter isolation movement after the heavier triceps exercises.
How to do it:
- Hold a dumbbell in each hand
- Bend forward while keeping your back straight
- Bring your upper arms alongside your body
- Keep your elbows fixed
- Extend your forearms backward
- Fully straighten your arms
- Squeeze the triceps
- Return slowly to the starting position
Focus: Triceps isolation
Tip: Your upper arm should stay almost completely still. Only the forearm should move.
Mistake to avoid: Don’t use heavy dumbbells that force you to swing your arms.
🏋️ 4. Bench Dips
Sets & reps: 2–3 sets till failure
I use bench dips as the finisher after the main triceps exercises.
How to do it:
- Sit on the edge of the bench
- Place your hands on the bench beside you
- Move your body slightly forward off the bench
- Lower yourself by bending your elbows
- Push yourself back up using your triceps
- Repeat under control
Focus: Triceps + some lower chest
Tip: Keep the movement controlled and use the triceps to push yourself back up.
Mistake to avoid: Don’t lower yourself excessively deep if it starts putting uncomfortable stress on your shoulders.
⚠️ Important
- Keep your elbows controlled instead of letting them flare excessively
- Fully extend your arms at the top of triceps movements
- Control the lowering part of every rep
- Don’t rush through skull crushers or overhead extensions
- Use lighter weights for isolation exercises like kickbacks
- Let the triceps do the work instead of using momentum
- Overhead movements are useful for getting a good stretch through the long head of the triceps
- Stop or adjust the depth if bench dips start feeling uncomfortable in the shoulders
🧠 Routine
My basic triceps workout looks like this:
- Overhead Dumbbell Tricep Extension: 4 sets × 10–15 reps
- Dumbbell Skull Crushers: 4 sets × 8–12 reps
- Close-Grip Dumbbell Press: 3 sets × 8–12 reps
- Dumbbell Tricep Kickbacks: 3 sets × 12–15 reps
- Bench Dips: 2–3 sets till failure