Top 20 exercises to improve triceps

Here are top 20 exercises that can help promote your triceps:

1.Close-Grip Bench Press:

Lie on a flat bench and grip the barbell with your hands placed close together. 

2.Tricep Dips:

Use parallel bars or a dip station, lower your body and then push back up using your triceps.

3.Skull Crushers:

Lie on a bench and hold a barbell or dumbbells directly above your chest. Lower the weight towards your forehead, keeping your upper arms still. 

4.Overhead Tricep Extensions:

Stand or sit with a dumbbell or cable attachment held overhead. Lower the weight behind your head and then extend your arms upward. 

5.Tricep Pushdowns:

Attach a straight or V-bar to a cable machine. Keep your elbows by your sides and push the bar downward. 

6.Diamond Push-Ups:

Get in to a push-up position with your hands close together, forming a diamond shape with your fingers. 

7.Tricep Kickbacks:

Hold a dumbbell in one hand and lean forward with a flat back.Extend your arm back and squeeze your tricep. 

8.Bench Dips:

Sit on the edge of a bench with your hands next to your hips,fingers facing forward. Lower your body by bending your elbows and then push back up. 

9.Rope Tricep Pushdowns:

Attach a rope to a cable machine and grab each end.Push the rope downward,keeping your elbows close to your body. 

10.Dumbell Tricep Extensions:

Hold a dumbbell with both hands and extend it overhead, then lower the weight behind your head. 

11.Tricep Rope Pull-Downs:

Attach a rope to a cable machine and hold it with an overhand grip. Pull the rope down by extending your arms.

12.Narrow Grip Push-Ups:

Assume a push-up position with your hands close together, directly under your chest. 

13.Reverse Grip Tricep Pushdowns:

Use a cable machine and attach a straight or V-bar. Grab the bar with an underhand grip and push it downward. 

14.Close-Grip Push-Ups:

  

Do a regular push-up, but position your hands close together,directly under your shoulders. 

15.Bench Tricep Dips:

Place your hands behind you on a bench, fingers pointing forward. Lower your body by bending your elbows and then push back up. 

16.Lying Tricep Extensions:

Lie on a flat bench and hold a barbell or dumbbells with your arms extended overhead. Lower the weight behind your head and then extend your arms. 

17.Single-Arm Tricep Pushdowns:

Use a cable machine with a single handle attachment. Stand facing the machine, grab the handle with one hand ,and push it downward. 

18.Close-Grip Floor Press:

Lie on the floor and hold a barbell with your hands close together. Press the weight up and lower it back down. 

19.Bench Skull Crushers:

Lie on a flat bench and hold a barbell or dumbbells directly above your chest. Lower the weight towards your forehead,keeping your upper arms still.

20.Standing Tricep Dumbbell Kickbacks:

Stand with a dumbbell in one hand, hinge forward at the hips,and extend your arm back,squeezing your tricep.

 

Remember to use proper form and gradually increase the weight or resistance as you progress. It's always a good idea to consult with a fitness professional before starting a new exercise routine.