Triceps Exercises
86 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Standing Dumbbell Triceps Extension
Dumbbell
Triceps long head
Triceps Pushdown
Cable
Triceps lateral headTriceps medial head
Close-Grip Barbell Bench Press
Barbell
Triceps lateral headTriceps medial head
Push-Ups - Close Triceps Position
Bodyweight
Triceps lateral headTriceps medial head
EZ-Bar Skullcrusher
EZ curl bar
Triceps long head
Triceps Pushdown - Rope Attachment
Cable
Triceps lateral head
Tricep Dumbbell Kickback
Dumbbell
Triceps lateral headTriceps medial head
Dips - Triceps Version
Bodyweight
Triceps lateral headTriceps medial head
Band Skull Crusher
Bands
Triceps long head
Bench Dips
Bodyweight
Triceps lateral headTriceps medial head
Bench Press - Powerlifting
Barbell
Middle chestTriceps lateral headTriceps medial head
Bench Press with Chains
Barbell
Middle chestTriceps lateral headTriceps medial head
Board Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Close-Grip Dumbbell Press
Dumbbell
Triceps lateral headTriceps medial headMiddle chest
Close-Grip EZ-Bar Press
EZ curl bar
Triceps lateral headTriceps medial head
Close-Grip Push-Up off of a Dumbbell
Bodyweight
Triceps lateral headTriceps medial head
Decline Close-Grip Bench To Skull Crusher
Barbell
Triceps long headTriceps lateral headTriceps medial head
Dip Machine
Machine
Triceps lateral headTriceps medial head
Dumbbell Floor Press
Dumbbell
Triceps lateral headTriceps medial headMiddle chest
Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Floor Press with Chains
Barbell
Triceps lateral headTriceps medial headMiddle chest
Incline Push-Up Close-Grip
Bodyweight
Triceps lateral headTriceps medial head
JM Press
Barbell
Triceps lateral headTriceps long head
One Arm Floor Press
Barbell
Triceps lateral headTriceps medial headMiddle chest
Parallel Bar Dip
Other
Triceps lateral headTriceps medial headMiddle chest
Pin Presses
Barbell
Triceps lateral headTriceps medial headMiddle chest
Reverse Band Bench Press
Barbell
Middle chestTriceps lateral headTriceps medial head
Reverse Triceps Bench Press
Barbell
Triceps medial headTriceps lateral head
Ring Dips
Other
Triceps lateral headTriceps medial headMiddle chest
Smith Machine Close-Grip Bench Press
Smith machine
Triceps lateral headTriceps medial head
Supine Chest Throw
Medicine ball
Middle chestTriceps lateral head
Weighted Bench Dip
Other
Triceps lateral headTriceps medial head
Body Tricep Press
Bodyweight
Triceps lateral headTriceps medial head
Body-Up
Bodyweight
Triceps lateral headTriceps medial head
Cable Incline Triceps Extension
Cable
Triceps long head
Cable Lying Triceps Extension
Cable
Triceps long head
Cable One Arm Tricep Extension
Cable
Triceps medial headTriceps lateral head
Cable Rope Overhead Triceps Extension
Cable
Triceps long head
Chain Handle Extension
Other
Triceps long head
Decline Dumbbell Triceps Extension
Dumbbell
Triceps long head
Decline EZ Bar Triceps Extension
EZ curl bar
Triceps long head
Dumbbell One-Arm Triceps Extension
Dumbbell
Triceps long head
Dumbbell Tricep Extension -Pronated Grip
Dumbbell
Triceps long head
Incline Barbell Triceps Extension
Barbell
Triceps long head
Kneeling Cable Triceps Extension
Cable
Triceps long head
Low Cable Triceps Extension
Cable
Triceps long head
Lying Close-Grip Barbell Triceps Extension Behind The Head
Barbell
Triceps long head
Lying Close-Grip Barbell Triceps Press To Chin
EZ curl bar
Triceps long head
Lying Dumbbell Tricep Extension
Dumbbell
Triceps long head
Lying Triceps Press
EZ curl bar
Triceps long head
Machine Triceps Extension
Machine
Triceps lateral headTriceps medial head
One Arm Pronated Dumbbell Triceps Extension
Dumbbell
Triceps long head
One Arm Supinated Dumbbell Triceps Extension
Dumbbell
Triceps medial head
Overhead Triceps
Bodyweight
Triceps long head
Reverse Grip Triceps Pushdown
Cable
Triceps medial headTriceps lateral head
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Seated Triceps Press
Dumbbell
Triceps long head
Sled Overhead Triceps Extension
Other
Triceps long head
Speed Band Overhead Triceps
Bands
Triceps long head
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Dumbbell
Triceps lateral headTriceps medial head
Standing Low-Pulley One-Arm Triceps Extension
Cable
Triceps long head
Standing One-Arm Dumbbell Triceps Extension
Dumbbell
Triceps long head
Standing Overhead Barbell Triceps Extension
Barbell
Triceps long head
Standing Towel Triceps Extension
Bodyweight
Triceps long head
Tate Press
Dumbbell
Triceps lateral headTriceps medial head
Tricep Side Stretch
Bodyweight
Triceps long head
Triceps Overhead Extension with Rope
Cable
Triceps long head
Triceps Pushdown - V-Bar Attachment
Cable
Triceps lateral head
Triceps Stretch
Bodyweight
Triceps long head
Barbell Incline Reverse-Grip Press
Barbell
Triceps
Machine-Assisted Triceps Dip
Machine
Triceps
Medicine Ball Close-Grip Push-Up
Medicine ball
Triceps lateral head
Triceps Dip Between Benches
Bodyweight
Triceps
Weighted Parallel Bar Dip
Other
Triceps
Barbell Reverse-Grip Skullcrusher
Barbell
Triceps long head
Barbell Seated Overhead Triceps Extension
Barbell
Triceps long head
Bodyweight Kneeling Triceps Extension
Bodyweight
Triceps long head
Cable Concentration Triceps Extension
Cable
Triceps lateral head
Cable Overhead Triceps Extension (Straight Bar)
Cable
Triceps long head
Cable Triceps Kickback
Cable
Triceps lateral head
Dumbbell Cross-Face Triceps Extension
Dumbbell
Triceps lateral head
Dumbbell Incline Triceps Extension
Dumbbell
Triceps long head
EZ-Bar Standing French Press
EZ curl bar
Triceps long head
Smith Machine Incline Triceps Extension
Smith machine
Triceps long head
Programs with these exercises
5-Day Body Part Split
Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · GymDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomeArm Day at the Gym: Biceps & TricepsBarbell, dumbbells and cables: close-grip bench, barbell curls, skull crushers, hammer curls and pushdowns.
Intermediate · once a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · Gym