Triceps Exercises
The triceps on the back of your upper arm straighten your elbow, and they're the largest muscle in your upper arm. Of their three heads, the long head also crosses the shoulder, so exercises with your arm overhead stretch it the most.
5 exercises, each animated in 3D. Drag to see them from any angle and watch which muscles do the work.
Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
View in 3D →Also works your triceps
These exercises are filed under another body part but train your triceps as a main mover.
Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Barbell Overhead Press
The standing strength test for the shoulders. You press a barbell from the front of your shoulders to straight arms overhead, moving your head out of the way as it passes.
View in 3D →How to train your triceps
Pushdowns and kickbacks isolate the triceps, while push-ups, dips, and close-grip presses train them heavily alongside the chest. Combining a compound press with one isolation exercise covers all three heads.
On isolation exercises, pin your elbows in place and move only at the elbow. If your shoulders or torso start helping, the weight is too heavy.
The animations show general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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- Progressive Overload: The Science of Getting Stronger →
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