The 5 Best Tricep Exercises for Size & Strength (Backed by Science)

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Discover the top five science-backed tricep exercises for building maximum strength and size, including the close grip bench press, JM press, overhead cable extension, rope push-down, and board press. Learn how to train all three heads of the tricep — long, lateral, and medial — with proper technique, programming recommendations, and progression strategies. Whether you’re a powerlifter looking to add plates to your bench press or an athlete chasing bigger arms, this complete tricep training guide from THIRST Gym covers everything you need.

Alternating Bent Over KB Row

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The alternating bent over kettlebell row is a full-body integrated pulling exercise that builds upper back strength, grip, and hinge stability simultaneously. Learn proper setup, rowing mechanics, and how the kettlebell’s offset load creates a uniquely effective training stimulus compared to dumbbells. Includes programming guidelines for sets, reps, and smart exercise pairing to get the most out of this movement.

Barbell Floor Press On Plyo Box

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The barbell floor press off a plyo box is a unique pressing variation that combines the range of motion restriction of a floor press with the full bench press mechanics — including leg drive — that traditional floor pressing eliminates. This exercise is ideal for powerlifters targeting bench press weak points, athletes managing shoulder discomfort, and lifters looking to build tricep lockout strength. Learn how to set it up, perform it correctly, and program it effectively for maximum carryover to your bench press.

Kickstand Goblet Squat

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The kickstand goblet squat is a quad-dominant squat variation that uses a staggered stance to emphasize one leg at a time — with nothing more than a single dumbbell or kettlebell. Learn proper setup, technique, and programming for this effective unilateral accessory exercise. Perfect for garage gym athletes, beginners, and anyone looking to add single-leg quad work without machines.

Cable Zercher RDL

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The cable Zercher RDL is a beginner-friendly hip hinge variation that uses a cable machine and tricep extension bar to target the glutes and hamstrings in the stretched position. Whether you’re a new lifter learning the hip hinge pattern or an experienced athlete looking for a fresh posterior chain accessory exercise, this movement delivers consistent tension and quality muscle stimulus. Learn proper setup, technique, and programming recommendations in this complete exercise breakdown from THIRST Gym.

Tall Kneeling DB Lateral Raise

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The tall kneeling dumbbell lateral raise forces stricter shoulder isolation by eliminating momentum-based compensations common in standing variations while simultaneously engaging your glutes and hamstrings for improved postural control. This space-efficient exercise works perfectly as a standard shoulder builder for 2-3 sets of 10-20 reps or as a high-volume finisher with 1-2 minutes of continuous work using lighter dumbbells. Ideal for athletes, limited-space training environments, and anyone seeking genuine shoulder development without cheating through lower body drive or excessive arching.

Bent Over Single Arm Band Rear Delt Raise

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The bent over single arm band rear delt raise delivers targeted posterior deltoid and upper back development using minimal equipment while allowing unilateral focus to address muscular imbalances. This resistance band exercise replicates rear delt machine functionality through a bent-over position that maximizes gravitational resistance, making it ideal for strength athletes, home training environments, and shoulder prehabilitation work. Program 2-4 sets of 15-25 reps per arm to optimize rear deltoid hypertrophy and shoulder health.

Incline Cable Chest Fly

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The incline cable chest fly delivers superior chest isolation through constant tension mechanics and a shoulder-friendly movement pattern that outperforms traditional dumbbell variations. This comprehensive guide covers proper setup, execution technique, and programming strategies for maximizing upper chest development while minimizing joint stress. Whether you’re seeking a pec deck alternative or looking to optimize your chest training, the incline cable chest fly offers exceptional results for lifters at every experience level.

Barbell Zercher RDL

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The barbell Zercher RDL is a front-loaded hip hinge variation that builds posterior chain strength while improving upper back development and core stability. This exercise proves particularly effective for desk workers with tight hips and compressed posture, as the counterbalance position facilitates better hip hinge mechanics and access to hamstring and glute engagement that traditional Romanian deadlifts may not provide.

Heels Elevated SSB Squat vs Bands

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The heels elevated safety squat bar squat versus bands combines heel elevation, specialty bar loading, and accommodating resistance to build explosive quad strength while maintaining an upright torso position. This advanced squat variation teaches athletes to attack the bottom position aggressively through overspeed eccentrics and progressive band tension, making it ideal for both maximum strength development and dynamic effort training. Learn proper setup, programming applications, and how this exercise addresses common squat limitations while developing powerful, well-developed legs.