6 Best Exercises to Build Bigger Calves (and Tibialis)
Legs 15 min ReadLast updated September 2026 If you’re reading this, there’s a good chance you feel like your calves are lagging…
Last updated September 2026
Your triceps make up about two-thirds of your upper arm, so if you want bigger arms, this is where most of the size is.
To grow them evenly and as much as possible, you need to train them in three arm positions: at your sides, in front of your body and overhead. This list gives you two exercises for each, with a mix of dumbbells, bars and cables.
The short version
- What they are: your triceps straighten your elbow. They have three heads: long, lateral and medial.
- Muscles worked: all three triceps heads. Overhead exercises stretch and load the long head the most.
- The 6 best: EZ bar skull crusher, single-arm dumbbell skull crusher, standing dumbbell French press, V-bar pushdown, cable kickback and overhead rope extension.
- How much: roughly 8–14 hard sets of direct triceps work per week, over 2–3 days, including at least one overhead exercise.
What muscles do triceps exercises work?
All three heads straighten your elbow. The long head also crosses your shoulder, which is why arm position matters: with your arms overhead, the long head is stretched and research suggests overhead extensions grow the triceps more than pushdowns alone.
Arms at your sides vs. in front vs. overhead
| Arm position | What it does best | Exercises on this list |
|---|---|---|
| At your sides | Heavy loading, hard squeeze at lockout | V-bar pushdown, cable kickback |
| In front | A mix of load and stretch | EZ bar and dumbbell skull crushers |
| Overhead | Biggest stretch on the long head | French press, overhead rope extension |
How I picked these
These are the six triceps exercises I use most with clients. I picked two for each arm position so you train every head through its full range, and I chose versions that are easy on the elbows and wrists.
Other good options: close-grip bench press, dips, JM press and single-arm cable pushdowns. If one of those feels better on your elbows, use it.
1. EZ Bar Skull Crusher (Arms in Front)
If you’re training arms, follow your EZ bar curls with EZ bar skull crushers. They go together like peanut butter and jelly, and they let you load your triceps heavy.
How to do it:
- Lie on a bench and hold the EZ bar on the inside grips, thumbs closer to your face than your pinkies.
- Start with your arms straight up and your elbows over your shoulders.
- Bend your elbows to lower the bar toward your forehead, keeping your wrists straight.
- Press the bar most of the way up, stopping just short of lockout.
Coach’s cue: stopping just before lockout keeps constant tension on your triceps.
Skip it if: it bothers your elbows. Try the single-arm dumbbell version or overhead cable extensions instead.
2. Single-Arm Dumbbell Skull Crusher (Arms in Front)
Working one arm at a time lets you focus on a big range of motion instead of heavy weight.
How to do it:
- Lie back with a dumbbell in one hand, arm straight up.
- Hold the upper arm of your working side with your free hand to keep it still.
- Lower the dumbbell toward your opposite shoulder.
- Press it all the way up to lockout and squeeze.
Coach’s cue: focus on the squeeze at the top of every rep.
Easier option: go lighter and slow down the lowering.
3. Standing Dumbbell French Press (Overhead)
Overhead work stretches the long head of the triceps more than any other position. I prefer a dumbbell to an EZ bar here because it keeps your wrists in a more neutral, comfortable position.
How to do it:
- Lift a heavy dumbbell to your shoulder and rest the end there.
- Slide your hands to the top end and press it overhead, holding it with both hands.
- Keep your elbows high and lower the dumbbell behind your head.
- Press it back up to the start.
Coach’s cue: keep your ribs down so your lower back doesn’t arch as you press.
Skip it if: overhead positions bother your shoulders. The rope pushdown and kickback are easier on them.
4. V-Bar Pushdown (Arms at Sides)
You can use a rope or straight bar, but the V-bar is the most balanced. It keeps your wrists comfortable and gives you a solid handle for heavier weights.
How to do it:
- Attach a V-bar to a high cable and grab it with your palms down.
- Set your shoulders and pin your elbows to your sides.
- Push the bar down until your arms are straight.
- Let it back up slowly until your forearms are just past parallel.
Coach’s cue: keep your elbows glued to your sides and your wrists straight.
Easier option: go lighter and pause at the bottom.
5. Cable Triceps Kickback (Arms at Sides)
This is a favorite finisher. Compared with dumbbell kickbacks, the cable keeps tension on your triceps through the whole rep instead of only at the top.
How to do it:
- Set a cable at hip height, remove the handle and grab the ball at the end of the cable.
- Hinge forward until your upper body is nearly parallel to the floor.
- Hold your elbow at your side, upper arm parallel to the floor.
- Straighten your arm back, squeeze, then return slowly.
Coach’s cue: set the weight low. Your upper arm shouldn’t move at all.
No cable? dumbbell kickbacks work too; just focus on the squeeze at the top.
6. Overhead Rope Triceps Extension (Overhead)
It trains the same stretched position as the dumbbell French press, without the worry of a heavy dumbbell behind your head.
How to do it:
- Attach a rope to a low or mid cable and face away from the stack.
- Hold the rope behind your head, elbows close to your head and pointing forward.
- Straighten your arms overhead.
- Lower slowly back to a full stretch.
Coach’s cue: keep your elbows close to your head and use a full range of motion.
Easier option: do them one arm at a time with a lighter weight.
How to program triceps training
| Exercise | Sets x reps | Where in the workout |
|---|---|---|
| EZ bar skull crusher or French press | 3 x 8–12 | First arm exercise |
| Overhead rope extension or dumbbell skull crusher | 3 x 10–15 | Middle |
| V-bar pushdown or cable kickback | 2–3 x 12–20 | Finisher |
Train triceps 2–3 times a week, roughly 8–14 hard sets in total, after your pressing. Include at least one overhead exercise each week.
Only have dumbbells?
Dumbbell French presses, single-arm dumbbell skull crushers and dumbbell kickbacks cover all three arm positions.
Coach’s tip
Most people only do pushdowns. If your arms have stopped growing, add one overhead extension and one skull crusher each week. Training all three positions usually gets the triceps moving again.
Frequently asked questions
What is the best triceps exercise for size?
An overhead extension (dumbbell French press or overhead rope extension), because it stretches the long head the most. Pair it with a skull crusher and a pushdown.
How many sets for triceps per week?
Roughly 8–14 hard sets of direct work, on top of your bench and overhead pressing.
Why do skull crushers hurt my elbows?
Usually too much weight, too little warm-up, or a straight bar. Switch to the EZ bar or dumbbells, lighten the load and warm up with pushdowns. If pain continues, see a coach or physical therapist.
Are triceps bigger than biceps?
Yes. The triceps make up about two-thirds of the upper arm, so they matter most for arm size.
More on Build muscle
What about the rest of your body?
Big triceps and big biceps are great, but you’ll need a complete strength program to look big and be strong. Ours is free: The Seriously Strong Beginner Program.
Want a coach to build your arm training into a complete plan? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.
More exercise guides: browse the full Exercise Library.