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.
Cable Rope Overhead Triceps Extension
Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with yo...
Cable One Arm Tricep Extension
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms fac...
Cable Lying Triceps Extension
Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easie...
Cable Incline Triceps Extension
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it. Grasp the st...
Body Tricep Press
Position a bar in a rack at chest height. Standing, take a shoulder width grip on the bar and step a yard or two back...
Body-Up
Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping yo...
Board Press
Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can...
Bench Press with Chains
Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar. Lying on the...
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and whi...
Bench Press - Powerlifting
Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch you...
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.