Triceps exercises

Triceps: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the triceps work

The triceps brachii sits on the back of the upper arm and makes up most of its size. Its three heads (long, lateral and medial) all straighten the elbow. The long head also crosses the shoulder, so it is stretched, and works hardest, when the arm is overhead.

The triceps finish every press: a stronger lockout means a stronger bench press and overhead press.

How to train it

Combine a heavy press with isolation work. Close-grip presses and dips let you use heavy loads. Pushdowns train the triceps with the arm at your side, and overhead extensions stretch the long head. Including both covers all three heads.

Keep the elbows still and pointing where they started, and control the weight on the way down. Two or three hard sets of each, twice a week, on top of your pressing, works well.

Six to start with

  1. 1
    IntermediateClose-Grip Bench Press

    A heavy press with a narrow grip. The main strength exercise for the triceps.

  2. 2
    BeginnerTriceps Rope Pushdown

    Simple and joint-friendly. Spread the rope at the bottom for a full lockout.

  3. 3
    IntermediateOverhead Cable Triceps Extension

    With the arm overhead, the long head works from a full stretch.

  4. 4
    IntermediateEZ-Bar Skull Crusher

    Lying extensions with a bent bar that is kinder to the wrists.

  5. 5
    IntermediateParallel-Bar Triceps Dip

    Upright dips load the triceps with your bodyweight. Stop at a depth your shoulders like.

  6. 6
    IntermediateDiamond Push-Up

    Hands close together turn the push-up into a triceps exercise with no equipment.

All 100+ triceps exercises