Triceps Exercises
Exercises targeting Triceps.
Showing 1–30 of 209 exercises
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders.
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Band Skull Crusher
The Band Skull Crusher is a triceps isolation exercise that uses resistance bands to provide constant tension throughout the range of motion. It effectively targets the long, medial, and lateral heads of the triceps, building arm strength and definition. This beginner-friendly variation reduces joint stress compared to free weights.
Barbell Bench Press
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Barbell Guillotine Bench Press
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
Barbell Skull Crusher
Lying triceps isolation with a straight barbell. The defining motion is an arc of the bar toward the forehead with elbows fixed.
Bench Dips
For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head.
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Bent-Arm Dumbbell Pullover
Place a dumbbell standing up on a flat bench.
Bent Press
Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
Body Tricep Press
Position a bar in a rack at chest height.
Body-Up
The Body-Up is an intermediate bodyweight exercise that transitions from a forearm plank to a high plank position. It primarily develops triceps and shoulder strength while demanding significant core stability to maintain a rigid torso throughout the movement.
Bodyweight Flyes
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Bradford/Rocky Presses
The Bradford Press, also known as the Rocky Press, is a shoulder strength exercise that combines a standard overhead press with a behind-the-neck press in one fluid motion. It develops shoulder stability, triceps strength, and overhead mobility through a greater range of motion than a standard press.
Cable Lying Triceps Extension
The Cable Lying Triceps Extension is an isolation exercise that targets the triceps, particularly the long head, from a stretched position. It builds arm size and strength using constant cable tension, making it effective for muscle hypertrophy and definition.
Cable One Arm Tricep Extension
The Cable One-Arm Tricep Extension is an isolation exercise that targets the triceps brachii muscle on the back of the upper arm. It is performed unilaterally (one arm at a time) using a cable machine, which provides constant tension throughout the range of motion. This exercise is useful for developing arm strength and definition, and for addressing muscular imbalances.
Cable Rope Overhead Triceps Extension
The Cable Rope Overhead Triceps Extension is an isolation exercise that targets the long head of the triceps through shoulder flexion. It's effective for building triceps mass and improving lockout strength, with the cable providing constant tension throughout the range of motion.
Cable Shoulder Press
Move the cables to the bottom of the towers and select an appropriate weight.
Chain Handle Extension
You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
Chain Press
Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
Chest Push from 3 point stance
Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
Chest Push (multiple response)
Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
Chest Push (single response)
Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
Chest Push with Run Release
Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
Circus Bell
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
Clean and Jerk
With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean and Press
Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
Clock Push-Up
Move into a prone position on the floor, supporting your weight on your hands and toes.
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