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.
Decline EZ Bar Triceps Extension
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is...
Decline Dumbbell Triceps Extension
Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The...
Dip Machine
Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides ...
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, i...
Decline Close-Grip Bench To Skull Crusher
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a close grip (a grip that is...
Close-Grip Push Up off of a Dumbbell
Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep you...
Close-Grip EZ-Bar Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it stra...
Close-Grip Dumbbell Press
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the benc...
Close-Grip Barbell Bench Press
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight...
Chain Handle Extension
You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of...
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.