Triceps exercises
Pushdowns, extensions, dips and presses for bigger, stronger arms. The triceps make up about two thirds of the upper arm.
25 exercises25 exercises, easiest first
Bench DipBeginner · Bench
Cable KickbackBeginner · Cable
Cable Press-AwayBeginner · Cable
Single-Arm Cable ExtensionBeginner · Cable
Close-Grip Push-upBeginner · Bodyweight
Dumbbell KickbackBeginner · Dumbbells, Bench
Overhead Triceps ExtensionBeginner · Dumbbells
Reverse-Grip PushdownBeginner · Cable
Rope PushdownBeginner · Cable
Single-Arm Overhead ExtensionBeginner · Dumbbells
Tricep PushdownBeginner · Cable
Barbell Overhead Triceps ExtensionIntermediate · Barbell
Close-Grip Bench PressIntermediate · Barbell, Bench
Diamond Push-upIntermediate · Bodyweight
Dumbbell Preacher ExtensionIntermediate · Dumbbells, Bench
Landmine Triceps PressIntermediate · Barbell
Lying Cable Triceps ExtensionIntermediate · Cable, Bench
Lying Dumbbell Triceps ExtensionIntermediate · Dumbbells, Bench
Overhead Cable Triceps ExtensionIntermediate · Cable
Rolling Dumbbell ExtensionIntermediate · Dumbbells, Bench
Skull CrusherIntermediate · EZ bar, Bench
Tate PressIntermediate · Dumbbells, Bench
Triceps DipIntermediate · Dip bars
JM PressAdvanced · Barbell, Bench
PJR PulloverAdvanced · Dumbbells, Bench
Training tips
- Include an overhead exercise to stretch the long head of the triceps
- Keep the elbows tucked and still during pushdowns and extensions
- Close-grip presses and dips let you use heavier weights
Questions
How can I train triceps at home?
Diamond push-ups and close-grip push-ups need no equipment, and bench dips only need a chair. Do 3 sets, stopping a rep or two before failure.
What is the best triceps exercise?
A mix works best: one overhead extension, one pushdown and one heavy press like close-grip bench or dips.
Do triceps make the arms look bigger?
Yes. They are the largest part of the upper arm, so training them adds the most size.
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