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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.

Front
Back

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

Chest Dip — works the chest and triceps

Chest Dip

ChestTriceps· Bodyweight
Triceps Pushdown — works the triceps

Triceps Pushdown

Triceps· Cable
Overhead Triceps Extension — works the triceps

Overhead Triceps Extension

Triceps· Dumbbells
Skull Crusher — works the triceps

Skull Crusher

Triceps· Barbell
Bench Dip — works the triceps

Bench Dip

Triceps· Bodyweight
Chaturanga — works the triceps and chest

Chaturanga

TricepsChest· Yoga
Upward-Facing Dog — works the triceps and lower back

Upward-Facing Dog

TricepsLower Back· Yoga
Overhead Cable Triceps Extension — works the triceps

Overhead Cable Triceps Extension

Triceps· Cable

Also works your triceps

Not the main target in these, but a hard-working supporting muscle.

Barbell Bench Press — works the chest

Barbell Bench Press

Chest
Incline Dumbbell Press — works the chest and front delts

Incline Dumbbell Press

ChestFront Delts
Push-Up — works the chest

Push-Up

Chest
Overhead Press — works the front delts

Overhead Press

Front Delts
Seated Dumbbell Shoulder Press — works the front delts

Seated Dumbbell Shoulder Press

Front Delts
Pike Push-Up — works the front delts

Pike Push-Up

Front Delts
Burpee — works the quads and chest

Burpee

QuadsChest
Incline Push-Up — works the chest

Incline Push-Up

Chest
Downward-Facing Dog — works the front delts

Downward-Facing Dog

Front Delts
Sun Salutation A — works the front delts and abs

Sun Salutation A

Front DeltsAbs
Straight-Arm Pulldown — works the lats

Straight-Arm Pulldown

Lats
Machine Chest Press — works the chest

Machine Chest Press

Chest
Machine Shoulder Press — works the front delts

Machine Shoulder Press

Front Delts
Smith Machine Bench Press — works the chest

Smith Machine Bench Press

Chest

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsForearmsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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