Tricep exercises
9 movements that train the triceps directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
What the triceps do
The triceps has three heads and straightens the elbow. The long head also crosses the shoulder, so it only gets a full stretch when the arm is overhead — which is why overhead extensions do something that pushdowns cannot.
Tricep exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Band Triceps Pressdown
Triceps
Bench Dip
Triceps
Cable Triceps Extension
Triceps
Close-Grip Bench Press
Triceps
Diamond Push-Up
Triceps
Dip
Chest, Triceps
Overhead Dumbbell Triceps Extension
Triceps
Skull Crusher (Lying Triceps Extension)
Triceps
Triceps Kickback
Triceps
How to train triceps
The triceps get hit hard by every press, so 6–10 direct sets a week is plenty. Pair one overhead movement with one pushdown, 8–15 reps. Elbows stay in the same place through the whole rep; only the forearm moves.
The mistake to avoid
Letting the elbows drift and turning an extension into a press. If the shoulder is moving, the chest and delts have joined in.
Tricep exercises by equipment
Whatever your gym has — or does not have.
Also works the triceps
These train something else first, but the triceps works hard in them — worth counting toward your weekly total.
Tricep exercises — questions people ask
What are the best triceps exercises?
Bench Dip, Close-Grip Bench Press, Diamond Push-Up, Dip are the movements to build a triceps session around — they load the muscle through its full range and are easy to add weight to over time. The triceps get hit hard by every press, so 6–10 direct sets a week is plenty. Pair one overhead movement with one pushdown, 8–15 reps. Elbows stay in the same place through the whole rep; only the forearm moves.
How often should I train triceps?
The triceps get hit hard by every press, so 6–10 direct sets a week is plenty. Pair one overhead movement with one pushdown, 8–15 reps. Elbows stay in the same place through the whole rep; only the forearm moves.
Can I train triceps at home?
Yes — Band Triceps Pressdown, Bench Dip, Diamond Push-Up, Dip need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which triceps exercises are best for beginners?
Start with Band Triceps Pressdown, Bench Dip, Cable Triceps Extension, Overhead Dumbbell Triceps Extension. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common triceps training mistake?
Letting the elbows drift and turning an extension into a press. If the shoulder is moving, the chest and delts have joined in.