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.
Overhead Triceps
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to t...
One Arm Supinated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm ...
One Arm Pronated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm ...
One Arm Floor Press
Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are ben...
Lying Triceps Press
Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and...
Machine Triceps Extension
Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and ...
Lying Dumbbell Tricep Extension
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-...
Lying Close-Grip Barbell Triceps Press To Chin
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench ...
Lying Close-Grip Barbell Triceps Extension Behind The Head
While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench ...
Low Cable Triceps Extension
Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. 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.