141 exercises
Triceps exercises
The triceps make up about two-thirds of your upper arm. Overhead extensions stretch the long head; pushdowns and close-grip presses load all three heads.
- Include one overhead movement for the long head.
- Close-grip bench and dips let you go heavy.
- Keep your elbows still on pushdowns.
Best triceps exercises
Cable Pushdown
cable
Cable Reverse-Grip Pushdown
cable
Lever Seated Dip
leverage machine
Barbell Close-Grip Bench Press
barbell
Barbell Jm Bench Press
barbell
Cable Triceps Pushdown (V-Bar)
cable
Dumbbell Twisting Bench Press
dumbbell
Lever Overhand Triceps Dip
leverage machine
- Barbell Reverse Close-Grip Bench Press
- Cable One Arm Tricep Pushdown
- Cable Pushdown (With Rope Attachment)
- Dumbbell Forward Lunge Triceps Extension
- Dumbbell Neutral Grip Bench Press
- Barbell Incline Close Grip Bench Press
- Dumbbell Palms In Incline Bench Press
- Cable Triceps Pushdown (V-Bar) (With Arm Blaster)
- Elbow Dips
- Impossible Dips
- Reverse Dip
- Ring Dips
- Triceps Dip
- Cable Reverse Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster)
- Exercise Ball Dip
- One Arm Dip
- Three Bench Dip
- Triceps Dips Floor
- Weighted Bench Dip
- Weighted Tricep Dips
- Assisted Triceps Dip (Kneeling)
- Bench Dip (Knees Bent)
- Bench Dip On Floor
- Ez-Bar Close-Grip Bench Press
- Smith Close-Grip Bench Press
- Triceps Dip (Bench Leg)
- Triceps Dip (Between Benches)
- Weighted Three Bench Dips
- Ez Barbell Jm Bench Press
- Medicine Ball Supine Chest Throw
- Narrow Push-Up On Exercise Ball
- Cable Kickback
- Dumbbell Kickback
- Barbell Lying Extension
- Barbell Pin Presses
- Cable Rear Drive
- Dumbbell Close-Grip Press
- Dumbbell Seated Kickback
- Dumbbell Standing Kickback
- Dumbbell Tate Press
- Lever Triceps Extension
- Smith Machine Decline Close Grip Bench Press
- Weighted Triceps Dip On High Parallel Bars
- Barbell Incline Reverse-Grip Press
- Barbell Lying Close-Grip Press
- Barbell Lying Triceps Extension
- Barbell Reverse Grip Skullcrusher
- Cable Alternate Triceps Extension
- Cable Incline Triceps Extension
- Cable Kneeling Triceps Extension
- Dumbbell Close Grip Press
- Dumbbell Decline Triceps Extension
- Dumbbell Incline Triceps Extension
- Dumbbell Lying Alternate Extension
- Dumbbell Lying Elbow Press
- Dumbbell Lying Single Extension
- Dumbbell Lying Triceps Extension
- Dumbbell One Arm Kickback
- Dumbbell Pronate-Grip Triceps Extension
- Dumbbell Seated Bench Extension
- Dumbbell Seated Triceps Extension
- Dumbbell Standing Triceps Extension
- Barbell Lying Close-Grip Triceps Extension
- Barbell One Arm Floor Press
- Barbell Seated Overhead Triceps Extension
- Barbell Standing Overhead Triceps Extension
- Cable Concentration Extension (On Knee)
- Cable Rope Incline Tricep Extension
- Cable Two Arm Tricep Kickback
- Dumbbell Incline Two Arm Extension
- Dumbbell Kickbacks On Exercise Ball
- Dumbbell Lying Extension (Across Face)
- Dumbbell Seated One Arm Kickback
- Dumbbell Standing Alternating Tricep Kickback
- Dumbbell Standing One Arm Extension
- Barbell Lying Triceps Extension Skull Crusher
- Cable High Pulley Overhead Tricep Extension
- Cable Lying Triceps Extension V. 2
- Cable Overhead Triceps Extension (Rope Attachment)
- Cable Standing One Arm Triceps Extension
- Dumbbell Decline One Arm Hammer Press
- Dumbbell Incline One Arm Hammer Press
- Dumbbell Seated Bent Over Alternate Kickback
- Dumbbell Seated Bent Over Triceps Extension
- Dumbbell Tricep Kickback With Stork Stance
- Barbell Decline Close Grip To Skull Press
- Cable Rope High Pulley Overhead Tricep Extension
- Cable Rope Lying On Floor Tricep Extension
- Dumbbell Incline Hammer Press On Exercise Ball
- Dumbbell Lying One Arm Pronated Triceps Extension
- Dumbbell Lying One Arm Supinated Triceps Extension
- Dumbbell One Arm Triceps Extension (On Bench)
- Body-Up
- Handstand
- Barbell Lying Back Of The Head Tricep Extension
- Barbell Seated Close Grip Behind Neck Triceps Extension
- Dumbbell One Arm French Press On Exercise Ball
- Dumbbell One Arm Hammer Press On Exercise Ball
- Dumbbell Standing Bent Over One Arm Triceps Extension
- Dumbbell Standing Bent Over Two Arm Triceps Extension
- Close-Grip Push-Up
- Diamond Push-Up
- Handstand Push-Up
- Side Push-Up
- Ski Ergometer
- Stalder Press
- Triceps Press
- Triceps Stretch
- Cable Standing Reverse Grip One Arm Overhead Tricep Extension
- Dumbbell Incline One Arm Hammer Press On Exercise Ball
- Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
- Band Close-Grip Push-Up
- Incline Close-Grip Push-Up
- Overhead Triceps Stretch
- Band Side Triceps Extension
- Bodyweight Kneeling Triceps Extension
- Close-Grip Push-Up (On Knees)
- Dumbbells Seated Triceps Extension
- Olympic Barbell Triceps Extension
- Push-Up Close-Grip Off Dumbbell
- Push-Up On Lower Arms
- Exercise Ball Seated Triceps Stretch
- Exercise Ball Supine Triceps Extension
- Ez Bar Standing French Press
- Ez Barbell Decline Triceps Extension
- Ez Barbell Incline Triceps Extension
- Ez Barbell Seated Triceps Extension
- Smith Machine Incline Tricep Extension
- Assisted Standing Triceps Extension (With Towel)
- Medicine Ball Close Grip Push Up
- Ez Bar French Press On Exercise Ball
- Ez Barbell Decline Close Grip Face Press
- Ez Bar Lying Close Grip Triceps Extension Behind Head
Programs that train your triceps
Beginner
4-Week Strength Builder
A focused 4-week program to build base strength. Three full-body sessions per week: each day includes a lower compound, an upper push, and an upper pull from our exercise library.
3× per week
Intermediate
Push / Pull / Legs
Classic 6-day split: push (chest, shoulders, triceps), pull (back, biceps), legs. All exercises from our database with GIFs.
6× per week
Beginner
Starting Strength 5×5
3 days per week. Squat every session; alternate bench and overhead press, deadlift and bent-over row. All exercises from our database.
3× per week
Workouts
Beginner
Push Day (Strength)
Chest, shoulders, and triceps. All exercises from our database with demo GIFs.
6 exercises
Beginner
Upper Body (Strength)
Chest, back, shoulders, and arms in one session.
6 exercises
Beginner
Full Body Beginner
Short full-body session. Squat, push, pull, and a few accessories from our database.
6 exercises
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