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Exercises

Triceps exercises

The triceps straighten the elbow, so every press and push-up uses them. Extensions, pushdowns and dips work them directly.

116 moves112 with 3D demosBeginner 33Intermediate 65Advanced 18

Beginner triceps exercises 33

Band skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxChest press machine demonstrated on the 3D figure3D demoChest press machineBeginner · Strength machineClose-grip incline push-up demonstrated on the 3D figure3D demoClose-grip incline push-upBeginner · Other / check instructionsDip machine demonstrated on the 3D figure3D demoDip machineBeginner · Strength machineDumbbell triceps kickback demonstrated on the 3D figure3D demoDumbbell triceps kickbackBeginner · A dumbbellIncline cable chest press demonstrated on the 3D figure3D demoIncline cable chest pressBeginner · A cable machine + A bench or boxIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentMedicine-ball chest push demonstrated on the 3D figure3D demoMedicine-ball chest pushBeginner · Medicine ballOne-arm cable pushdown demonstrated on the 3D figure3D demoOne-arm cable pushdownBeginner · A cable machineOne-arm triceps kickback demonstrated on the 3D figure3D demoOne-arm triceps kickbackBeginner · A dumbbell

Intermediate triceps exercises 65

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBarbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellCable incline overhead extension demonstrated on the 3D figure3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or boxCable lying triceps extension demonstrated on the 3D figure3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or boxChest dip (forward lean) demonstrated on the 3D figure3D demoChest dip (forward lean)Intermediate · Pull-up barClose-grip barbell bench press demonstrated on the 3D figure3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or boxClose-grip push-up (close triceps position) demonstrated on the 3D figure3D demoClose-grip push-up (close triceps position)Intermediate · No equipmentDecline dumbbell triceps extension demonstrated on the 3D figure3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or boxDecline EZ-bar triceps extension demonstrated on the 3D figure3D demoDecline EZ-bar triceps extensionIntermediate · EZ curl bar + A bench or box

Advanced triceps exercises 18

Archer push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebellFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or boxOne-arm kettlebell jerk demonstrated on the 3D figure3D demoOne-arm kettlebell jerkAdvanced · A kettlebellParallel bar dip demonstrated on the 3D figure3D demoParallel bar dipAdvanced · Pull-up barPlyometric push-up demonstrated on the 3D figure3D demoPlyometric push-upAdvanced · No equipmentPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbellPush-up with the feet on an exercise ball demonstrated on the 3D figure3D demoPush-up with the feet on an exercise ballAdvanced · Exercise ballRing dip demonstrated on the 3D figure3D demoRing dipAdvanced · Gymnastic rings

Workouts that use them

Also works the triceps

These train it as a secondary muscle.

Narrow it down

More exercises

Questions people ask

What are good triceps exercises for beginners?

Start with moves graded easy, such as Band skull crusher, Bench dip, Chest press machine. There are 33 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do triceps exercises at home without equipment?

Yes. 14 of the 116 moves here need nothing but your body, a floor, a wall or a step, for example Knee push-up, Wall push-up, Body Tricep Press.

What are the hardest triceps exercises?

Moves graded advanced or expert include Muscle-up, One-arm push-up, Wall handstand push-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.