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.
Kneeling Cable Triceps Extension
Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your ha...
JM Press
Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barb...
Incline Push up Close-Grip
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands next to one a...
Incline Barbell Triceps Extension
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width. Lie back on a...
Floor Press with Chains
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directl...
Floor Press
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head nea...
EZ-Bar Skullcrusher
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perp...
Dumbbell Tricep Extension -Pronated Grip
Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and ...
Dumbbell One-Arm Triceps Extension
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you plac...
Dumbbell Floor Press
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above...
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.