RepSenseiTriceps exercises
Your triceps straighten your elbow, so they push you up off the floor, push a heavy door open and lock out every press. They make up most of the size of the upper arm and often decide whether a bench press goes up.
The triceps brachii has three heads on the back of the upper arm. The long head also crosses the shoulder, so it works most with the arm overhead.
Training tips
- Include an overhead exercise, such as an overhead cable or dumbbell extension, to stretch and train the long head.
- Keep your upper arms still on pushdowns and extensions; let only the forearm move.
- Close-grip presses and dips let you use heavier loads in the 6 to 10 rep range; isolation work suits 10 to 15.
Form guides
Triceps exercises you can do at home (33).
Top 40 triceps exercises
- Dips - Triceps VersionNo equipment · Beginner · also works chest, shoulders
- Band Skull CrusherBands · Beginner
- Bench DipsNo equipment · Beginner · also works chest, shoulders
- Body Tricep PressNo equipment · Beginner
- Cable Incline Triceps ExtensionCable · Beginner
- Cable Lying Triceps ExtensionCable · Beginner
- Cable One Arm Tricep ExtensionCable · Beginner
- Cable Rope Overhead Triceps ExtensionCable · Beginner
- Close-Grip Barbell Bench PressBarbell · Beginner · also works chest, shoulders
- Close-Grip Dumbbell PressDumbbell · Beginner · also works chest, shoulders
- Close-Grip EZ-Bar PressE-z curl bar · Beginner · also works chest, shoulders
- Decline Dumbbell Triceps ExtensionDumbbell · Beginner
- Decline EZ Bar Triceps ExtensionBarbell · Beginner
- Dip MachineMachine · Beginner · also works chest, shoulders
- Dumbbell Tricep Extension -Pronated GripDumbbell · Beginner
- EZ-Bar SkullcrusherE-z curl bar · Beginner · also works forearms
- Incline Push-Up Close-GripNo equipment · Beginner · also works chest, shoulders
- JM PressBarbell · Beginner · also works chest, shoulders
- Kettlebell Overhead Triceps ExtensionKettlebells · Beginner · also works shoulders, abs, obliques
- Low Cable Triceps ExtensionCable · Beginner
- Machine Triceps ExtensionMachine · Beginner
- One Arm Pronated Dumbbell Triceps ExtensionDumbbell · Beginner
- One Arm Supinated Dumbbell Triceps ExtensionDumbbell · Beginner
- Parallel Bar DipOther · Beginner · also works chest, shoulders
- Reverse Grip Triceps PushdownCable · Beginner
- Seated Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
- Seated Triceps PressDumbbell · Beginner
- Sled Overhead Triceps ExtensionOther · Beginner
- Smith Machine Close-Grip Bench PressMachine · Beginner · also works chest, shoulders
- Speed Band Overhead TricepsBands · Beginner
- Standing Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner · also works shoulders
- Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
- Standing Dumbbell Triceps ExtensionDumbbell · Beginner
- Standing One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner · also works chest, shoulders
- Standing Overhead Barbell Triceps ExtensionBarbell · Beginner · also works shoulders
- Standing Towel Triceps ExtensionNo equipment · Beginner
- Supine Chest ThrowMedicine ball · Beginner · also works chest, shoulders
- Tricep Dumbbell KickbackDumbbell · Beginner
- Tricep Side StretchNo equipment · Beginner · also works shoulders
- Triceps Overhead Extension with RopeCable · Beginner
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