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3 Triceps Moves You’re Not Doing (But Should Be!)
When it comes to building beautifully balanced arms, your triceps deserve just as much attention as your biceps. In fact, well-developed triceps give your arms that elegant curve just below the shoulder and make your entire upper body look more complete.
If you’ve got strong, broad shoulders but little to no triceps development, it can throw off the overall aesthetic of your physique. So today, I’m sharing my top three favorite triceps exercises — chosen to target all three heads of the triceps for optimal shape and strength.
These moves, when done together, will help you build muscle, create symmetry, and give your arms that polished, athletic look.
1. Diamond Push-Ups (Compound Movement)
First up: a classic bodyweight exercise that packs a punch.
The diamond push-up challenges all three heads of the triceps while also engaging your chest and shoulders.
How to do it:
Position your hands directly under your chest, forming a diamond shape by touching your index fingers and thumbs.
Get into a plank position - spine neutral, core braced, and shoulder blades back and down.
As you lower, keep your elbows tucked - pointing backward, not out to the sides.
Press back up to full extension.
Modifications:
If you’re still working up to a standard diamond push-up, start from your knees or widen your hand placement slightly.
You can also begin with as many standard reps as possible, then drop to your knees to finish the set.
Either way, your triceps will feel the burn!
2. Overhead Triceps Extensions (Isolation Movement)
Next is one of the best isolation moves for shaping the back of the arms: the overhead triceps extension.
Key form tips:
Keep your upper arms stationary - the movement happens only at the elbow.
Your upper arms should stay perpendicular to the floor, elbows pointed forward.
Lower the weight under control to get a full stretch, then extend fully at the top without locking out or pausing too long (to keep tension on the muscle).
Because gravity reduces tension at the top of the movement, tempo is everything. Move smoothly, avoid swinging, and keep your core engaged.
You can use a dumbbell, barbell, cable, or even a resistance band for this one - whatever feels best and keeps you in control.
3. Pull–Push Cable Triceps Pushdowns (Advanced Long-Head Activation)
This final exercise is a bit unique - and it’s a personal favorite.
The pull–push cable pushdown is a two-part movement that effectively targets the long head of the triceps, which can be difficult to hit with standard pushdowns.
Here’s how it works:
Set a cable machine to around head height and attach a rope handle.
Grab the rope with palms facing each other, step back slightly, and hinge forward at the hips.
Start with a pulling motion (like a straight-arm pulldown or pullover) - elbows flexed, pulling the rope down in one controlled movement.
From there, go straight into a triceps pushdown - extend the elbows and push the rope down, separating the ends as you finish.
On the way back, reverse the steps: allow the elbows to bend as you return to the pull phase, then release back to the start.
This combo might feel a little unusual at first, but once you try it, you’ll understand why it’s so effective. That deep burn in the long head of the triceps? That’s where the magic happens.
Putting It All Together
Perform these three exercises in your next arm or upper-body session to challenge the triceps from every angle. By combining:
A compound bodyweight move (diamond push-ups),
A classic isolation lift (overhead extensions), and
An advanced hybrid movement (pull–push cable pushdowns),
you’ll get both strength and shape - and arms that truly complete your physique.
Your turn: What’s your favorite triceps exercise? Do you go beyond the basics, or are pushdowns and presses your go-to? Drop your thoughts below - I’d love to hear what’s been working for you!
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