The 32 Best Triceps Exercises

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Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Cable Rope Tricep Extension

    Photo of Cable Rope Tricep Extension being performed
    4,931,030 SETS LOGGED
    100 mSCORE

    This is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.

  2. 2. Skullcrusher

    Photo of Skullcrusher being performed
    2,316,330 SETS LOGGED
    99.5 mSCORE

    Skullcrushers are an isolation exercise that targets the triceps. By laying back on a bench, you prevent yourself from swaying or leaning into the movement in order to help you move the weight. An EZ-Bar helps you find a comfortable grip, while still adding stability to the movement similar to a barbell variation.

    • Beginner
    • Flat Bench
    • EZ Bar
  3. 3. Machine Tricep Extension

    Photo of Machine Tricep Extension being performed
    989,815 SETS LOGGED
    97.5 mSCORE

    Similar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.

    • Beginner
    • Triceps Extension Machine
  4. 4. Tate Press

    Photo of Tate Press being performed
    262,327 SETS LOGGED
    97 mSCORE

    Tate Press is a variation on the more standard Skull Crusher. Similar to Skull Crusher, this is an isolation movement that targets your triceps. The use of dumbbells ensures that you aren’t compensating for any discrepancies between sides. The unique positioning of elbows for this exercise can help to further recruit the long head of the triceps compared to similar tricep or pressing exercises.

  5. 5. Cobra Triceps Extension

    Photo of Cobra Triceps Extension being performed
    340,955 SETS LOGGED
    96.6 mSCORE

    Cobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.

    • Beginner
  6. 6. Seated Tricep Press

    Photo of Seated Tricep Press being performed
    4,084,083 SETS LOGGED
    95.6 mSCORE

    Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

  7. 7. Single Arm Dumbbell Tricep Extension

    Photo of Single Arm Dumbbell Tricep Extension being performed
    1,385,980 SETS LOGGED
    95.1 mSCORE

    This exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.

  8. 8. Diamond Push Up

    Photo of Diamond Push Up being performed
    366,176 SETS LOGGED
    94.1 mSCORE

    Diamond Push Ups are a more advanced variation on the more standard Tricep Push Up. Like Tricep Push Ups, this compound, bodyweight exercise primarily targets your chest and triceps. However, by placing your hands together on the ground, you can further emphasize your triceps. Additionally, placing your hands together gives you a less stable base, which can increase the need to recruit your core.

    • Advanced
  9. 9. Cable Tricep Pushdown

    Photo of Cable Tricep Pushdown being performed
    2,827,099 SETS LOGGED
    93.6 mSCORE

    This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

  10. 10. Cable One Arm Tricep Side Extension

    Photo of Cable One Arm Tricep Side Extension being performed
    493,206 SETS LOGGED
    93.1 mSCORE

    Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By performing this exercise one side at a time, you remove the risk of compensating for any strength discrepancies between sides. In addition, this exercises forces you to work your triceps in a different plane than many typical tricep exercises.

11 - 32

  1. 11. Dip

    Photo of Dip being performed
    2,363,922 SETS LOGGED
    92.6 mSCORE

    Dips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.

    • Beginner
    • Dip (Parallel) Bar
  2. 12. Single Arm High Cable Tricep Extension

    Photo of Single Arm High Cable Tricep Extension being performed
    280,917 SETS LOGGED
    91.6 mSCORE

    An isolation exercise focusing on the triceps, particularly the long head, for improved arm definition. The high cable setup allows for a full stretch of the triceps muscle, enhancing the muscle development potential.

  3. 13. Cable Underhand Tricep Pushdown

    Photo of Cable Underhand Tricep Pushdown being performed
    310,675 SETS LOGGED
    91.1 mSCORE

    This variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.

  4. 14. EZ-Bar Overhead Tricep Extension

    Photo of EZ-Bar Overhead Tricep Extension being performed
    575,987 SETS LOGGED
    90.1 mSCORE

    Like other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.

    • Intermediate
    • EZ Bar
  5. 15. Cable One Arm Underhand Tricep Extension

    Photo of Cable One Arm Underhand Tricep Extension being performed
    473,092 SETS LOGGED
    89.2 mSCORE

    Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.

  6. 16. Dumbbell Skullcrusher

    Photo of Dumbbell Skullcrusher being performed
    5,225,975 SETS LOGGED
    88.2 mSCORE

    Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

  7. 17. Tricep Overhead Extension with Rope

    Photo of Tricep Overhead Extension with Rope being performed
    730,219 SETS LOGGED
    87.7 mSCORE

    Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.

  8. 18. Machine Tricep Dip

    Photo of Machine Tricep Dip being performed
    1,124,858 SETS LOGGED
    85.7 mSCORE

    Machine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.

    • Beginner
    • Tricep Dip Machine
  9. 19. Assisted Dip

    Photo of Assisted Dip being performed
    479,263 SETS LOGGED
    85.2 mSCORE

    Assisted Dip is an easier variation on the more standard Dip. Similar to other dip variations, this is a compound exercise that primarily targets your triceps. Unlike the standard dip, you can reduce the resistance of this exercise by kneeling on a counterweight to assist you. Kneeling on the pad also adds more stability to the movement which makes it easier to focus on exertion rather than stability. This is a great exercise for anyone looking to work towards performing full bodyweight dips.

    • Beginner
    • Assisted Weight Machine
  10. 20. Close-Grip Bench Press

    Photo of Close-Grip Bench Press being performed
    3,192,710 SETS LOGGED
    84.2 mSCORE

    Close Grip Bench Press is a triceps focused variation on the standard Bench Press. By bringing your hands closer together, you reduce the amount of tension in your chest, and place more of that tension on your triceps. This is a great exercise for working a little bit more triceps into your chest days.

  11. 21. Dumbbell Kickbacks

    Photo of Dumbbell Kickbacks being performed
    3,741,202 SETS LOGGED
    83.7 mSCORE

    Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

  12. 22. Standing Dumbbell Tricep Extension

    Photo of Standing Dumbbell Tricep Extension being performed
    142,804 SETS LOGGED
    82.8 mSCORE

    Like other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.

  13. 23. Dumbbell Tricep Extension

    Photo of Dumbbell Tricep Extension being performed
    1,152,458 SETS LOGGED
    81.8 mSCORE

    The Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.

  14. 24. Smith Machine Close-Grip Bench Press

    Photo of Smith Machine Close-Grip Bench Press being performed
    252,533 SETS LOGGED
    78.3 mSCORE

    Utilizing the Smith Machine for a close-grip bench press ensures precise control and stability, allowing for focused effort on the triceps, along with the chest and shoulders. The close grip emphasizes tricep engagement, making it a powerful exercise for building strength and muscle definition in the arms. It's suitable for lifters at all levels seeking to improve their pressing power and tricep size.

    • Beginner
    • Flat Bench
    • Smith Machine
  15. 25. Bench Dip

    Photo of Bench Dip being performed
    3,389,293 SETS LOGGED
    77.8 mSCORE

    Bench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.

    • Beginner
    • Flat Bench
  16. 26. TRX Tricep Extension

    Photo of TRX Tricep Extension being performed
    158,238 SETS LOGGED
    56.2 mSCORE

    This bodyweight exercise uses the TRX suspension system to challenge the triceps through a full range of motion, enhancing core stability and balance simultaneously. The adjustable difficulty level, based on body positioning, makes it accessible for all fitness levels. It's a functional exercise that improves muscle tone, strength, and endurance in the triceps.

  17. 27. Lateral Cable Tricep Extension

    Photo of Lateral Cable Tricep Extension being performed
    208,767 SETS LOGGED
    55.2 mSCORE

    Similar to other Tricep Extensions, this is an isolation exercise that primarily targets the triceps. By using a cable, you have more control over the direction your resistance is coming from, which allows you to get more consistent tension on your triceps compared to some other equipment like free weights. By targeting each side independently, you also remove the risk of compensating for any weaknesses between sides. This is a great exercise for developing your triceps in a different plane of movement than most other tricep exercises, and adding some variety to your tricep workouts in general.

  18. 28. Loop Band Standing Tricep Extension

    Photo of Loop Band Standing Tricep Extension being performed
    113,160 SETS LOGGED
    51.2 mSCORE

    Targeting the triceps, this standing exercise uses a loop band to add resistance to the extension movement. It's effective for isolating the triceps, promoting muscle tone, and strength without the need for heavy weights. The loop band's versatility also allows for adjustments in resistance, making it a suitable exercise for both beginners and advanced individuals.

  19. 29. Handle Band Tricep Extension

    Photo of Handle Band Tricep Extension being performed
    429,722 SETS LOGGED
    41.4 mSCORE

    Handle Band Tricep Extension is an isolation exercise that targets triceps. Similar to Cable Tricep Extensions, you have a lot of control over where our resistance is coming from, which can help you keep tension on your triceps throughout the movement. The use of a handle band also allows for increasing resistance as you progress through the movement, making this a great exercise for developing strength in the latter parts of your range of motion.

  20. 30. Ring Dip

    Photo of Ring Dip being performed
    53,026 SETS LOGGED
    40.4 mSCORE

    Ring Dip is a more challenging variation on the standard Dip. Similar to Dips, this is a compound, bodyweight exercise that primarily targets the triceps. Using rings adds a ton of instability to the movement, and forces you to focus on developing body control. This is a great exercise for adding more complexity and difficulty to your dips.

    • Intermediate
    • Rings
  21. 31. Loop Band Single Arm Tricep Extension

    Photo of Loop Band Single Arm Tricep Extension being performed
    99,666 SETS LOGGED
    35 mSCORE

    Loop Band Single Arm Tricep Extension is an isolation exercise that targets your triceps. By targeting one side at a time, you prevent any compensation for strength discrepancies between sides. The use of a loop band allows for increasing tension as you progress through your range of motion.

  22. 32. Mini Loop Band Tricep Press

    Photo of Mini Loop Band Tricep Press being performed
    232,828 SETS LOGGED
    10.3 mSCORE

    By incorporating a mini loop band, this tricep press variation adds resistance throughout the movement, intensifying the muscle activation and increasing the challenge. It's a portable and effective way to target the triceps for strength and endurance improvements, suitable for at-home workouts or as a supplementary exercise in the gym.