Triceps Exercises
Triceps exercises target the muscles responsible for elbow extension and arm stability. Strong triceps improve pushing strength, support shoulder health, and help build balanced, powerful upper arms.
Weighted Bench Dip
For this exercise you will need to place a bench behind your back and another one in front of you. With the benches p...
Triceps Stretch
Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Triceps Pushdown - V-Bar Attachment
Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. Standing uprigh...
Triceps Pushdown - Rope Attachment
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright wi...
Triceps Pushdown
Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width...
Triceps Overhead Extension with Rope
Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away fr...
Tricep Side Stretch
Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel ...
Tricep Dumbbell Kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in th...
Tate Press
Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing ea...
Supine Chest Throw
This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on y...
How to Train Triceps Effectively
The triceps brachii is a large muscle located on the back of the upper arm and is responsible for extending the elbow. It plays a key role in pushing movements such as presses, dips, and push-ups. Strong triceps are essential for upper-body strength, arm stability, and balanced muscle development.
To train triceps effectively, focus on exercises that fully extend the elbow through a controlled range of motion. Using a combination of compound presses and isolation movements helps target all three heads of the triceps while reducing joint strain.
A balanced triceps workout often includes:
- Compound pushes: close-grip bench press, dips
- Isolation exercises: cable pushdowns, skull crushers
- Overhead movements: overhead extensions for long head activation
Form Tips for Triceps Training
- Keep elbows close to the body during extensions.
- Avoid flaring the elbows excessively.
- Control the lowering phase of each repetition.
- Use full elbow extension without locking aggressively.
Common Questions
How often should triceps be trained?
Triceps can be trained 1–2 times per week, depending on overall upper-body training volume.
Do triceps affect arm size?
Yes. Triceps make up a large portion of the upper arm and are key for building arm size and strength.