Triceps exercises

Together with the bicep your triceps defines the size of your upper arm. And despite what most athletes think it's actually the triceps that determines for the biggest part the size of your upper arm. The triceps is mainly trained via push exercises using dips and cable exercises. The entire triceps muscle group consists of 2 muscles:

 

Caput longum: long triceps muscle (back)

Brachialis: short triceps muscle (side)

 

In the overview below you see which exercise focuses on which part of the triceps muscle:

overview triceps exercises dips overhead extension dumbbell cable rope bar pushdown

 

All triceps exercises can be divided into 3 different types of exercises: dips, free weights and cable exercises.

overview triceps exercises dips overhead extension dumbbell cable rope bar pushdown

 

Each exercise contains a full description, an overview of the muscles that you target and the level of difficulty to perform the exercise. Difficulty: level of complexity regarding the performance and technique of the exercise:

  

Beginner

●○○○○ & ●●○○○

Intermediate

●●●○○ & ●●●●○

Expert

●●●●●

 

Exercises

triceps sexercise dips dipping station

1. Dips

You perform this exercise at a dipping station. Grab both bars and lower yourself until your arms reach a 90 degree angle. Your elbows are bent and the point backwards. Don’t bring your elbows out but keep them as close to your body as possible. That way you keep constant tension on your triceps. After dropping down press yourself up again into starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


tricep exercise bench dips

2. Bench dips

When there is no dipping station available you can also use a bench to perform your dips. Place your hands behind you on the bench with your fingers pointing forwards. Place your legs in front of you, only using your heels for support. Drop down as close to the floor as possible and press yourself back up again. Your elbows keep pointing backwards. In order to increase the difficulty of this exercise you can place additional weight in your lap.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


tricep exercise machine dip dips

3. Machine dip

Take a seat on the machine. Grab both handles on the side of the seat. Push the handles down while keeping your elbows as close to your body as possible. Stretch out your arms as far as possible to put maximum tension on the triceps, then let them come slowly back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●○○○

 


tricep exercise dumbbell extension

4. Overhead dumbbell extension

Grab a dumbbell and use both hands to stretch it out all the way above your head, palms pointing upwards. Keep your elbows as close to each other as possible while performing this exercise. Bend your elbows and lower the dumbbell behind you towards your spine in between your shoulder blades. The motion is only coming from your elbows. When the dumbbell almost touches your back bring it back up again to starting position.

Target muscle(s): long and short triceps muscle

Difficulty: ●●●●○

 


tricep exercise dumbbell extension

5. Dumbbell kickbacks

Use a banch, put one knee on the bench and the other leg next to is. Grab a dumbbell and position your arm in a 90 degree angle. Position your elbow next to your side. Stretch your arms out backwards alongside your body causing tension on the triceps muscle. Stretch out as far as possible and then let your arm get back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


tricep exercise lying dumbbell extension

6. Lying triceps extension

Put a bench in a straight horizontal position and lay on your back. Place your feet flat on the ground. Grab a dumbbell with both hands, palms facing upwards. Stretch out your arms straight ahead, your upper arms are positioned next to your head. Then slowly lower the dumbbell behind your head by bending your elbows. Your elbows remain in the same position during this exercise, make sure that they don’t point out to the sides.

Target muscle(s): long and short triceps muscle

Difficulty: ●●●●○

 


tricep exercise close grip bench press

7. Close-grip bench press

Put the bench in a straight horizontal position and lay on your back. Grab the barbell and place your hand in the middle, next to each other. Drop the barbell all the way down to your chest and press it back up again to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●●○

 


8. Close-grip push up

Get in to a push up position, leaning on just your hands and toes. Your body needs to be in a straight, horizontal position with your feet just a little bit apart from each other. Place your hands flat under your chest (sternum). Your elbows are located right next to your body. Perform a push up movement by bending through your arms and pushing yourself back up into starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●○○○

 


triceps exercises push down cable

9. Cable bar pushdown

You perform this exercise at a cable station. Attach a small, straight bar to the cable. Place your feet next to each other and keep your back straight. Your elbows are positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the bar with an overhand grip and push it down. Stretch your arms all the way out so that you feel tension on your triceps. Then slowly bring the bar back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


triceps exercises rope pushdown cable

10. Cable rope pushdown

You perform this exercise at a cable station. Attach a rope to the cable. Place your feet next to each other and keep your back straight. Your elbows are positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the rope with both hands and push it down. Stretch your arms all the way out so that you feel tension on your triceps. When you are all the way down stretch your arms out and ‘kick’ both ends of the rope a bit towards the sides. Then slowly bring the rope back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


triceps exercise v-bar pushdown cable

11. Cable V-bar pushdown

You perform this exercise at a cable station. Attach the V-bar to the cable. Place your feet next to each other and keep your back straight. Your elbows are positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the V-bar and push it down. Stretch your arms all the way out so that you feel tension on your triceps. Then slowly bring the V-bar back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 


triceps exercise 1 hand cable extension

12. 1 hand cable extension

You perform this exercise at a cable station. Place your feet next to each other and keep your back straight. Your elbow is positioned next to your side and should remain in the same position during the entire performance of this exercise. Grab the cable and push it down until your hand is next to your body. Stretch your arm all the way out so that you feel tension on your triceps. Then slowly bring the cable back to starting position.

Target muscle(s): long triceps muscle

Difficulty: ●●●○○

 

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Exercises per muscle group:

upper leg muscle group exercises
lower leg muscle group exercises
chest muscle group exercises

Chest

 

back muscle group exercises

Back

 


biceps muscle group exercises
triceps muscle group exercises
shoulders muscle group exercises
abs abdominals muscle group exercises