Triceps Exercises
71 triceps exercises with photo demos and step-by-step instructions.
The long head of the triceps grows best when stretched, which means overhead extensions (skull crushers from a decline, overhead rope extensions) are essential. Pair them with a heavy elbow-extension press (close-grip bench, weighted dips) and you have the full toolkit. 12-20 weekly sets across 2 sessions.
How often should you train triceps?
2-3 dedicated triceps sessions per week. 12-20 weekly sets. The triceps have three heads — make sure your program targets the long head (overhead extensions), lateral head (pushdowns), and medial head (close-grip bench).
Common triceps training mistakes
- Only doing pushdowns — pushdowns hit the lateral head but miss the long head, which makes up the largest share of the triceps mass.
- Flaring elbows on extensions — keep elbows pinned to the side or overhead so the triceps do the work, not the shoulders.
- Going too heavy on skull crushers — joint pain near the elbow is usually a sign the load is too high. Drop the weight and lengthen the rep range.
Frequently asked questions about triceps training
What is the best triceps exercise?
Overhead triceps extensions (rope, EZ-bar, or dumbbell) — they target the long head in its lengthened position, which contributes the most to overall triceps size.
How often should I train triceps?
2-3 sessions per week. The triceps recover quickly and tolerate high frequency, especially when one session is heavy compound (close-grip bench, dips) and another is isolation.
Close-grip bench vs dips for triceps?
Both are excellent. Close-grip bench loads the triceps in a shortened position; weighted dips load them in a stretch. Rotate or pair them.
Do push-ups build triceps?
Yes — diamond push-ups and close-stance push-ups train the triceps effectively, though intermediate-plus lifters need external load to keep progressing.
How many sets per week for triceps?
12-20 working sets per week, split across 2-3 sessions. The triceps make up roughly 2/3 of upper-arm mass, so they deserve at least as much volume as the biceps.
All Triceps Exercises
- Band Skull Crusher
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Board Press
- Body Tricep Press
- Body-Up
- Cable Incline Triceps Extension
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Chain Handle Extension
- Close-Grip Barbell Bench Press
- Close-Grip Dumbbell Press
- Close-Grip EZ-Bar Press
- Close-Grip Push-Up off of a Dumbbell
- Decline Close-Grip Bench To Skull Crusher
- Decline Dumbbell Triceps Extension
- Decline EZ Bar Triceps Extension
- Dip Machine
- Dips - Triceps Version
- Dumbbell Floor Press
- Dumbbell One-Arm Triceps Extension
- Dumbbell Tricep Extension -Pronated Grip
- EZ-Bar Skullcrusher
- Floor Press
- Floor Press with Chains
- Incline Barbell Triceps Extension
- Incline Push-Up Close-Grip
- JM Press
- Kneeling Cable Triceps Extension
- Low Cable Triceps Extension
- Lying Close-Grip Barbell Triceps Extension Behind The Head
- Lying Close-Grip Barbell Triceps Press To Chin
- Lying Dumbbell Tricep Extension
- Lying Triceps Press
- Machine Triceps Extension
- One Arm Floor Press
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- Overhead Triceps
- Parallel Bar Dip
- Pin Presses
- Push-Ups - Close Triceps Position
- Reverse Band Bench Press
- Reverse Grip Triceps Pushdown
- Reverse Triceps Bench Press
- Ring Dips
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Seated Triceps Press
- Sled Overhead Triceps Extension
- Smith Machine Close-Grip Bench Press
- Speed Band Overhead Triceps
- Standing Bent-Over One-Arm Dumbbell Triceps Extension
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension
- Standing Dumbbell Triceps Extension
- Standing Low-Pulley One-Arm Triceps Extension
- Standing One-Arm Dumbbell Triceps Extension
- Standing Overhead Barbell Triceps Extension
- Standing Towel Triceps Extension
- Supine Chest Throw
- Tate Press
- Tricep Dumbbell Kickback
- Tricep Side Stretch
- Triceps Overhead Extension with Rope
- Triceps Pushdown
- Triceps Pushdown - Rope Attachment
- Triceps Pushdown - V-Bar Attachment
- Triceps Stretch
- Weighted Bench Dip
Related push exercises
Chest exercises · Shoulders exercises