---
title: "Triceps exercises"
description: "Triceps exercises on the cable, with a barbell and with dumbbells. Watch the form on video and pick a pressing or extension move for your plan."
locale: en
url: "https://hi.fitness/exercises/muscles/triceps"
count: 73
type: muscles
code: TRICEPS
---

# Triceps exercises

The triceps is about two thirds of your upper arm, so if you care about arm size it matters more
than the biceps. It works on every press, which means part of the stimulus already comes from your
chest and shoulder work.

The atlas has two families of movements: presses that share the load with your chest, like the
close-grip bench press, and isolated extensions on the cable and with dumbbells. A good triceps
session usually uses both.

## How do you train triceps?

The long head of the triceps attaches above the shoulder joint, so it works one way with your arm
down and another way overhead. That is why a plan is better off with one movement with the arms by
your sides and one with the arms overhead. Two to three exercises of 3 sets each are usually enough
if you already press heavy for chest during the week.

## Pressing movement or isolation?

The close-grip bench press and dips let you use real weight and build strength, but they share the
work with your chest and shoulders. Cable and dumbbell extensions hit the triceps more precisely, at
a lighter load. The simplest way to order a session is the compound first, then one or two
extensions.

## Common mistakes

- **Elbows flaring out** - Keep them close to your torso. Once they flare, the extension turns into a press and the triceps loses the work.
- **Too much weight on skull crushers** - You end up braking the bar in the weakest position, and that is where elbow pain starts. Take weight off.
- **Half a rep on the cable** - Straighten the arm all the way. Stopping short skips the part of the rep where the triceps works hardest.

## By equipment

- [Dumbbell](https://hi.fitness/exercises/muscles/triceps/dumbbell) - 18 exercises
- [Cable](https://hi.fitness/exercises/muscles/triceps/cable) - 18 exercises
- [Bodyweight](https://hi.fitness/exercises/muscles/triceps/bodyweight) - 15 exercises
- [Barbell](https://hi.fitness/exercises/muscles/triceps/barbell) - 8 exercises
- [Other](https://hi.fitness/exercises/muscles/triceps/other) - 4 exercises
- [Resistance band](https://hi.fitness/exercises/muscles/triceps/resistance-band) - 4 exercises
- [Machine](https://hi.fitness/exercises/muscles/triceps/machine) - 2 exercises
- [Cardio machine](https://hi.fitness/exercises/muscles/triceps/cardio-machine) - 2 exercises
- [Suspension trainer](https://hi.fitness/exercises/muscles/triceps/suspension-trainer) - 1 exercises
- [EZ bar](https://hi.fitness/exercises/muscles/triceps/ez-bar) - 1 exercises

## All Triceps exercises

- [Cable Pushdown](https://hi.fitness/exercises/cable-pushdown) - Triceps · Cable
- [Close Grip Barbell Bench Press](https://hi.fitness/exercises/close-grip-barbell-bench-press) - Triceps · Barbell
- [Barbell Lying Triceps Skull Crusher](https://hi.fitness/exercises/barbell-lying-triceps-skull-crusher) - Triceps · Barbell
- [Cable Overhead Extension Rope](https://hi.fitness/exercises/cable-overhead-extension-rope) - Triceps · Cable
- [Dumbbell Overhead Extension Seated](https://hi.fitness/exercises/dumbbell-overhead-extension-seated) - Triceps · Dumbbell
- [Triceps Dip Machine](https://hi.fitness/exercises/triceps-dip-machine) - Triceps · Machine
- [Dumbbell Lying Triceps Extension](https://hi.fitness/exercises/dumbbell-lying-triceps-extension) - Triceps · Dumbbell
- [Cable Triceps Push Down Straight Bar](https://hi.fitness/exercises/cable-triceps-push-down-straight-bar) - Triceps · Cable
- [Bench Dip (Knees Bent)](https://hi.fitness/exercises/bench-dip-knees-bent) - Triceps · Bodyweight
- [Diamond Push Up](https://hi.fitness/exercises/diamond-push-up) - Triceps · Bodyweight
- [Tricep Extension Machine](https://hi.fitness/exercises/tricep-extension-machine) - Triceps · Machine
- [EZ Bar Overhead Extensions Standing](https://hi.fitness/exercises/ez-bar-overhead-extensions-standing) - Triceps · EZ bar
- [Cable Reverse Grip Pushdown](https://hi.fitness/exercises/cable-reverse-grip-pushdown) - Triceps · Cable
- [Dumbbell Kickback](https://hi.fitness/exercises/dumbbell-kickback) - Triceps · Dumbbell
- [Barbell Lying Extension](https://hi.fitness/exercises/barbell-lying-extension) - Triceps · Barbell
- [Dumbbell Standing One Arm Extension](https://hi.fitness/exercises/dumbbell-standing-one-arm-extension) - Triceps · Dumbbell
- [Close Grip Push Up](https://hi.fitness/exercises/close-grip-push-up) - Triceps · Bodyweight
- [Cable Triceps Push Down V Bar](https://hi.fitness/exercises/cable-triceps-push-down-v-bar) - Triceps · Cable
- [Barbell Seated Overhead Triceps Press](https://hi.fitness/exercises/barbell-seated-overhead-triceps-press) - Triceps · Barbell
- [Barbell Close Grip Press](https://hi.fitness/exercises/barbell-close-grip-press) - Triceps · Barbell
- [Dumbbell One Arm Kickback](https://hi.fitness/exercises/dumbbell-one-arm-kickback) - Triceps · Dumbbell
- [Dumbbell Standing Triceps Extension](https://hi.fitness/exercises/dumbbell-standing-triceps-extension) - Triceps · Dumbbell
- [Cable Triceps Overhead Extension (EZ Bar)](https://hi.fitness/exercises/cable-triceps-overhead-extension-ez-bar) - Triceps · Cable
- [Barbell Standing Overhead Triceps Extension](https://hi.fitness/exercises/barbell-standing-overhead-triceps-extension) - Triceps · Barbell
- [Cable Triceps Push Down EZ Bar](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar) - Triceps · Cable
- [Dumbbell One Arm Triceps Extension (On Bench)](https://hi.fitness/exercises/dumbbell-one-arm-triceps-extension-on-bench) - Triceps · Dumbbell
- [Bench Triceps Dip Straight Legs](https://hi.fitness/exercises/bench-triceps-dip-straight-legs) - Triceps · Bodyweight
- [Bench Dip on Floor](https://hi.fitness/exercises/bench-dip-on-floor) - Triceps · Bodyweight
- [Chair Triceps Dips](https://hi.fitness/exercises/chair-triceps-dips) - Triceps · Other
- [Dumbbell Incline Triceps Extension](https://hi.fitness/exercises/dumbbell-incline-triceps-extension) - Triceps · Dumbbell
- [Dumbbell Seated Bench Extension](https://hi.fitness/exercises/dumbbell-seated-bench-extension) - Triceps · Dumbbell
- [Cable Lying Triceps Extension](https://hi.fitness/exercises/cable-lying-triceps-extension) - Triceps · Cable
- [Barbell Jm Bench Press](https://hi.fitness/exercises/barbell-jm-bench-press) - Triceps · Barbell
- [Dumbbell Tate Press](https://hi.fitness/exercises/dumbbell-tate-press) - Triceps · Dumbbell
- [Barbell Reverse Close Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-close-grip-bench-press) - Triceps · Barbell
- [Cable Triceps Push Down Elbow Out (V Bar)](https://hi.fitness/exercises/cable-triceps-push-down-elbow-out-v-bar) - Triceps · Cable
- [Cable Reverse Grip Triceps Pushdown (EZ Bar)](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-ez-bar) - Triceps · Cable
- [Cable Triceps Push Down EZ Bar Close Grip](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar-close-grip) - Triceps · Cable
- [Cable Triceps Push Down EZ Bar Wide Grip](https://hi.fitness/exercises/cable-triceps-push-down-ez-bar-wide-grip) - Triceps · Cable
- [Cable Reverse Grip Triceps Push Down Straight Bar on Crossover](https://hi.fitness/exercises/cable-reverse-grip-triceps-push-down-straight-bar-on-crossover) - Triceps · Cable
- [Dumbbell Lying Triceps Extension on Floor](https://hi.fitness/exercises/dumbbell-lying-triceps-extension-on-floor) - Triceps · Dumbbell
- [Dumbbell Lying One Arm Neutral Triceps Extension](https://hi.fitness/exercises/dumbbell-lying-one-arm-neutral-triceps-extension) - Triceps · Dumbbell
- [Tricep Cable Kickback on Crossover Machine](https://hi.fitness/exercises/tricep-cable-kickback-on-crossover-machine) - Triceps · Cable
- [Cable Neutral Grip Kickback](https://hi.fitness/exercises/cable-neutral-grip-kickback) - Triceps · Cable
- [Cable Lying Triceps Extension (Low)](https://hi.fitness/exercises/cable-lying-triceps-extension-low) - Triceps · Cable
- [Cable Alternate Triceps Extension](https://hi.fitness/exercises/cable-alternate-triceps-extension) - Triceps · Cable
- [Dumbbell Incline Two Arm Extension](https://hi.fitness/exercises/dumbbell-incline-two-arm-extension) - Triceps · Dumbbell
- [Dumbbell Decline Triceps Pull-over Extension](https://hi.fitness/exercises/dumbbell-decline-triceps-pull-over-extension) - Triceps · Dumbbell
- [Dumbbell Pronate-grip Triceps Extension](https://hi.fitness/exercises/dumbbell-pronate-grip-triceps-extension) - Triceps · Dumbbell
- [Dumbbells Triceps Kick Back Both Arms](https://hi.fitness/exercises/dumbbells-triceps-kick-back-both-arms) - Triceps · Dumbbell
- [Dumbbell Standing Both Arms Kickback](https://hi.fitness/exercises/dumbbell-standing-both-arms-kickback) - Triceps · Dumbbell
- [Dumbbell Seated Kickback](https://hi.fitness/exercises/dumbbell-seated-kickback) - Triceps · Dumbbell
- [Overhead Extension Resistance Band Both Arms](https://hi.fitness/exercises/overhead-extension-resistance-band-both-arms) - Triceps · Resistance band
- [Single Arm Overhead Extension Resistance Band](https://hi.fitness/exercises/single-arm-overhead-extension-resistance-band) - Triceps · Resistance band
- [Band Incline Triceps Extension](https://hi.fitness/exercises/band-incline-triceps-extension) - Triceps · Resistance band
- [Band Bent Over One Arm Kickback](https://hi.fitness/exercises/band-bent-over-one-arm-kickback) - Triceps · Resistance band
- [Suspension Trainer with Grips Triceps Extension](https://hi.fitness/exercises/suspension-trainer-with-grips-triceps-extension) - Triceps · Suspension trainer
- [Diamond Push-up (On Knees)](https://hi.fitness/exercises/diamond-push-up-on-knees) - Triceps · Bodyweight
- [Incline Diamond Push Up on Bench](https://hi.fitness/exercises/incline-diamond-push-up-on-bench) - Triceps · Bodyweight
- [Incline Push Ups on Chair](https://hi.fitness/exercises/incline-push-ups-on-chair) - Triceps · Other
- [Dip on Floor with Chair](https://hi.fitness/exercises/dip-on-floor-with-chair) - Triceps · Other
- [Bench Triceps Dip Leg Curls](https://hi.fitness/exercises/bench-triceps-dip-leg-curls) - Triceps · Bodyweight
- [Dip Leg Raise on Couch](https://hi.fitness/exercises/dip-leg-raise-on-couch) - Triceps · Other
- [Bodyweight Triceps Extension](https://hi.fitness/exercises/bodyweight-triceps-extension) - Triceps · Bodyweight
- [Bodyweight Kneeling Triceps Extension](https://hi.fitness/exercises/bodyweight-kneeling-triceps-extension) - Triceps · Bodyweight
- [Bodyweight Overhead Triceps Extension](https://hi.fitness/exercises/bodyweight-overhead-triceps-extension) - Triceps · Bodyweight
- [Cable Reverse Grip Triceps Pushdown Back Side Pov](https://hi.fitness/exercises/cable-reverse-grip-triceps-pushdown-back-side-pov) - Triceps · Cable
- [Bench Reverse Plank Hold](https://hi.fitness/exercises/bench-reverse-plank-hold) - Triceps · Bodyweight
- [Ski Ergometer Cross Country Ski Triceps Extension Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-triceps-extension-pull) - Triceps · Cardio machine
- [Ski Ergometer Cross Country Ski Reverse Triceps Extension Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-reverse-triceps-extension-pull) - Triceps · Cardio machine
- [Overhand Tricep Stretching Single Arm](https://hi.fitness/exercises/overhand-tricep-stretching-single-arm) - Triceps · Bodyweight
- [Overhead Triceps Stretch Side Angle](https://hi.fitness/exercises/overhead-triceps-stretch-side-angle) - Triceps · Bodyweight
- [Triceps Light Stretch](https://hi.fitness/exercises/triceps-light-stretch) - Triceps · Bodyweight