Triceps Exercises
8 exercises that target the triceps, plus 14 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute triceps workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Overhead Triceps Extension4 × 10–15
- Triceps Pushdown4 × 10–15
- Overhead Cable Triceps Extension3 × 10–15
Triceps
Triceps brachii
What it does
Straightens the elbow. At about two-thirds of upper-arm size, they matter more than the biceps for bigger arms.
How to train it
Pressing works them heavily. Overhead extensions stretch the long head, which pushdowns and dips under-train.
Best exercises for your triceps
Also works your triceps
Not the main target in these, but a hard-working supporting muscle.
Barbell Bench Press
Chest
Incline Dumbbell Press
ChestFront Delts
Push-Up
Chest
Overhead Press
Front Delts
Seated Dumbbell Shoulder Press
Front Delts
Pike Push-Up
Front Delts
Burpee
QuadsChest
Incline Push-Up
Chest
Downward-Facing Dog
Front Delts
Sun Salutation A
Front DeltsAbs
Straight-Arm Pulldown
Lats
Machine Chest Press
Chest
Machine Shoulder Press
Front Delts
Smith Machine Bench Press
Chest