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Triceps

Long, lateral, medial heads

The triceps make up two-thirds of the upper arm. Train all three heads with presses, extensions, and dips.

20 exercises3 training styles
Style
Difficulty
Showing 20 of 20 exercises
TricepsBarbell + bench

Close-Grip Bench Press

Demo · BarBend

Verified Close-Grip Bench Press demonstration by BarBend. Click to play.
GymIntermediate

Close-Grip Bench Press

Barbell + bench

Heavy compound for triceps mass.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsBar or bench

Bench / Parallel Bar Dip

Demo · MuscleWiki

Verified Bench / Parallel Bar Dip demonstration by MuscleWiki. Click to play.
CalisthenicBeginner

Bench / Parallel Bar Dip

Bar or bench

Torso upright loads the triceps. Elbows lead the movement.

Builds strength and size in the triceps through a full, controlled range of motion

Triceps (long head)Cable + rope

Overhead Cable Extension

Demo · Colossus Fitness

Verified Overhead Cable Extension demonstration by Colossus Fitness. Click to play.
GymBeginner

Overhead Cable Extension

Cable + rope

Overhead position stretches the long head — key for growth.

Builds strength and size in the triceps (long head) through a full, controlled range of motion

TricepsEZ-bar + bench

EZ-Bar Skullcrusher

Demo · Doctor Muscle

Verified EZ-Bar Skullcrusher demonstration by Doctor Muscle. Click to play.
GymIntermediate

EZ-Bar Skullcrusher

EZ-bar + bench

Lying extension. Bar lowers to the forehead / behind the head.

Builds strength and size in the triceps through a full, controlled range of motion

Triceps (lateral head)Cable + rope

Cable Rope Pushdown

Demo · DeltaBolic

Verified Cable Rope Pushdown demonstration by DeltaBolic. Click to play.
GymBeginner

Cable Rope Pushdown

Cable + rope

Isolation staple. Split the rope at the bottom for peak contraction.

Builds strength and size in the triceps (lateral head) through a full, controlled range of motion

TricepsBodyweight

Diamond Push-Up (triceps focus)

Demo · Colossus Fitness

Verified Diamond Push-Up (triceps focus) demonstration by Colossus Fitness. Click to play.
CalisthenicIntermediate

Diamond Push-Up (triceps focus)

Bodyweight

See chest section — the tight elbow path makes triceps do most of the work.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsDumbbells

Dumbbell Kickback

Demo · Colossus Fitness

Verified Dumbbell Kickback demonstration by Colossus Fitness. Click to play.
HomeBeginner

Dumbbell Kickback

Dumbbells

Peak-contraction isolation. Small weight, big squeeze.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsResistance band

Band Pushdown

Demo · Barbell Logic

Verified Band Pushdown demonstration by Barbell Logic. Click to play.
HomeBeginner

Band Pushdown

Resistance band

Travel-safe pushdown replacement.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsDip machine

Machine Dip

Demo · Live Lean TV Daily Exercises

Verified Machine Dip demonstration by Live Lean TV Daily Exercises. Click to play.
GymBeginner

Machine Dip

Dip machine

Assisted or weighted dip machine with fixed path for controlled triceps work.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsCable + rope

Cross-Body Tricep Extension

Demo · TylerPath

Verified Cross-Body Tricep Extension demonstration by TylerPath. Click to play.
GymIntermediate

Cross-Body Tricep Extension

Cable + rope

Pull the rope across the body to hit the triceps from a different angle.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsDumbbells + bench

Tate Press

Demo · Core Blend Training

Verified Tate Press demonstration by Core Blend Training. Click to play.
GymIntermediate

Tate Press

Dumbbells + bench

Press the dumbbells together from the chest, elbows flared out.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsBarbell + bench

JM Press

Demo · Folz Fitness and Wellness

Verified JM Press demonstration by Folz Fitness and Wellness. Click to play.
GymAdvanced

JM Press

Barbell + bench

Hybrid between a close-grip bench and a skullcrusher. Heavy triceps load.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsBench / chair

Bench Dip

Demo · ScottHermanFitness

Verified Bench Dip demonstration by ScottHermanFitness. Click to play.
CalisthenicBeginner

Bench Dip

Bench / chair

Feet on the floor, hands behind on the bench. Entry-level dip variation.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsBarbell / dumbbells

Floor Press

Demo · Buff Dudes Workouts

Verified Floor Press demonstration by Buff Dudes Workouts. Click to play.
GymIntermediate

Floor Press

Barbell / dumbbells

Press from the floor limits range of motion and overloads the lockout and triceps.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsDumbbells

Rolling Tricep Extension

Demo · Emily Matt

Verified Rolling Tricep Extension demonstration by Emily Matt . Click to play.
GymIntermediate

Rolling Tricep Extension

Dumbbells

Rolling the dumbbells back adds a stretch reflex before the extension.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsGymnastic rings

Ring Dip

Demo · Sid Paulson

Verified Ring Dip demonstration by Sid Paulson. Click to play.
CalisthenicAdvanced

Ring Dip

Gymnastic rings

Unstable ring dip builds serious triceps and shoulder stability.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsCable machine

Cable Rope Overhead Extension

Demo · Colossus Fitness

Verified Cable Rope Overhead Extension demonstration by Colossus Fitness. Click to play.
GymBeginner

Cable Rope Overhead Extension

Cable machine

Overhead position with a rope puts the long head of the triceps on stretch under constant tension — the position most standard pushdowns miss.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsCable machine

Single-Arm Cable Pushdown

Demo · Renaissance Periodization

Verified Single-Arm Cable Pushdown demonstration by Renaissance Periodization. Click to play.
GymBeginner

Single-Arm Cable Pushdown

Cable machine

One arm at a time with a D-handle. Lets you fix side-to-side strength differences and finish each rep with a hard, honest lockout.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsBar / rings

Bodyweight Bar Skullcrusher

Demo · Primal Method

Verified Bodyweight Bar Skullcrusher demonstration by Primal Method. Click to play.
CalisthenicIntermediate

Bodyweight Bar Skullcrusher

Bar / rings

A bodyweight triceps extension performed on a bar or rings. Elbows bend to lower the head under the bar, then extend to press the body back up.

Builds strength and size in the triceps through a full, controlled range of motion

TricepsMachine

Seated Machine Triceps Extension

Demo · Live Lean TV Daily Exercises

Verified Seated Machine Triceps Extension demonstration by Live Lean TV Daily Exercises. Click to play.
GymBeginner

Seated Machine Triceps Extension

Machine

A fixed-path extension with a back pad. Easy to load and safe to push near technical failure without balance limiting the set.

Builds strength and size in the triceps through a full, controlled range of motion