Triceps: exercises and how to train them
The triceps make up two thirds of your arm. Heavy close-grip presses and extensions build them, and overhead work adds the long head.
What these muscles do
The triceps have three heads and all of them straighten the elbow. The long head starts on the shoulder blade, so it stretches and works more with your arm overhead — overhead extensions and skull crushers. The lateral and medial heads do more in pushdowns and presses. Every chest and shoulder press already loads the triceps.
Exercises with technique breakdowns
24 more exercises in the catalog
- Lying Dumbbell Triceps Extension
- Reverse-Grip Triceps Pushdown
- Single-Arm Cable Triceps Extension
- Standing Overhead Dumbbell Extension
- Close-Grip Push-Ups
- V-Bar Triceps Pushdown
- Close-Grip Dumbbell Press
- Smith Machine Close-Grip Bench Press
- JM Press
- Machine Dips
- Triceps Dips
- Incline Barbell Triceps Extension
- Standing Overhead Barbell Triceps Extension
- Cable Lying Triceps Extension
- Machine Triceps Extension
- Tate Press
- Cable Incline Triceps Extension
- Decline Dumbbell Triceps Extension
- One-Arm Overhead Dumbbell Extension
- Low Cable Triceps Extension
- Standing Low-Pulley One-Arm Triceps Extension
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Close-Grip EZ-Bar Press
- Reverse-Grip Triceps Bench Press
They're all in the diary: find one by name in the bot or the app, and I'll remember the weight and reps.
How to train them
- Add one overhead exercise — the long head needs a stretched start.
- In pushdowns your elbows stay still and pinned to your sides; only the forearm moves.
- The close-grip bench is the strength base for triceps: shoulder-width grip, elbows along your body.
- If skull crushers hurt your elbows, swap them for overhead cable extensions.
Programs and sets for this group
| Program | Sets per cycle | Days per cycle |
|---|---|---|
| Push / Pull / Legs | 6 | 3 |
| 3-Day Split | 6 | 3 |
| Full Body — 2 Days | 3 | 2 |
| Full Body — 3 Days | 3 | 3 |
| Upper / Lower | 3 | 2 |
Sets for one pass through all of the program's days, by its own schemes. A deadlift set is split in half between back and hamstrings — the way the diary counts it.
Exercise comparisons
Log your workouts — I'll show how many sets a week you give this group.