Triceps Exercises

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These are the 11 triceps exercises in our library. Each one includes the correct technique, the muscles it works and alternatives if you lack the equipment. You can generate a free routine that includes them based on your level and goal.

Which muscles you train with Triceps

The triceps brachii makes up most of the arm's volume and extends the elbow. Its long head crosses the shoulder, so it stretches when the arm goes overhead: that is why overhead extensions train it through a range that dips or close-grip presses do not reach. Combining one movement with the arm raised and another with the arm at the side covers all three heads.

Blog guides: Triceps

• Best biceps and triceps exercises for bigger arms — The best biceps and triceps exercises according to science, how many sets to do per week, an arm workout and the mistakes that stall your progress.
• Bench press: correct technique and the 7 big mistakes — It is the most popular exercise in the gym and one of the worst executed. Back setup, grip, bar path, and the mistakes that stall your bench or hurt your…
• Rep range for hypertrophy: debunking the 8-12 rep myth — 8-12 reps are not the only way to gain muscle. The latest science greatly expands the effective rep range for hypertrophy, from low to high reps.

The 11 Triceps exercises

• Overhead cable triceps extension
• Triceps pushdown
• Seated overhead dumbbell triceps extension
• Overhead dumbbell extension
• Bench dips
• Weighted parallel bar dips
• JM press
• Triceps kickback
• Close-grip bench press
• Diamond push-up
• EZ bar skull crusher

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• Traps

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