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.
Seated Triceps Press
Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip:...
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you)....
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you). B...
Ring Dips
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked...
Reverse Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold ...
Reverse Grip Triceps Pushdown
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with...
Reverse Band Bench Press
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band...
Push Up - Close Triceps Position
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that ...
Pin Presses
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train...
Parallel Bar Dip
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the s...
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.