Muscle group

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.

Triceps exercises by equipment

Choose the equipment available to you and find exercises that suit your setup.

Dumbbell18Overhead and by your sideCable18Easiest start and load to dial inBodyweight15Dips and push-ups

More equipmentBarbell 8·Other 4·Resistance band 4

Exercise library

All Triceps exercises

18 exercises
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Training guide

About training Triceps exercises

Choose one movement, perform it well, then progress it over time.

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.

Where to start

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By equipment

Dumbbell18Cable18Bodyweight15Barbell8Other4

Other muscle groups

BicepsForearms

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