Tricep Exercises

The triceps brachii is the muscle that most are referring to when they say "triceps". It has three heads: a lateral, a long, and a medial head, which are all located at the rear of the upper arm. The triceps brachii: lateral head is located farthest from the body (i.e. outer arm). The triceps brachii: long head is located behind/beside the lateral head (i.e. rear arm). The triceps brachii: medial head is located adjacent (lower-wise) to the long head (i.e. lower and inner arm).

While the triceps are a single muscle group, they are comprised of the above mentioned three heads. Different tricep exercises will place emphasis on different heads. Be sure to perform a multitude of exercises that allow the entirety of the muscle group to be targeted.

A list of tricep exercises:

Dips (Dip Machine)

Dips are a classic calisthenics chest/triceps builder that wonderfully blast the lower pectorals and triceps.

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One-Arm Overhead Extensions (Dumbbell)

One-arm dumbbell triceps extensions are an advanced and difficult triceps exercise that place focus on the long head of the triceps, and allow for greats gains in overall strength and mass.

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One-Arm Push-Downs (Cable)

By working one arm at a time with intense concentration, one-arm triceps pushdowns allow for maximum focus to be placed on the triceps.

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One-Arm Reverse Push-Downs (Cable)

In addition to the triceps, one-arm reverse push-downs notably targets the forearm extensors due to the nature of the reverse grip utilized to perform the exercise.

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Overhead Extensions (Barbell)

A powerful variation of both one-arm and two-arm dumbbell triceps extensions, barbell overhead extensions are a difficult triceps exercise that place focus on the long head, as well as the lateral head of the triceps, and allow for greats gains in overall strength and mass.

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Pullovers (Barbell)

Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout.

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Pullovers (Dumbbell)

Pullovers utilizing a dumbbell are an interesting exercise that expand the rib cage--they also target the pectorals, lats, triceps, and serratus (anterior), resulting in an intense workout.

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Push-Downs (Cable)

One of the more traditional triceps exercises, push-downs are a great starting point for those just starting to lift or work well as an end-of-workout finisher for more advanced lifters.

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Reverse Push-Downs (Cable)

A different take on the standard push-downs, reverse cable push-downs utilize an underhand grip to isolate the medial head of the triceps and recruit the forearm extensors.

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Skull Crushers / Lying Triceps Extensions (Barbell)

Skull crushers are a supreme free weight exercise that works the entire triceps utilizing a barbell.

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Skull Crushers / Lying Triceps Extensions (Dumbbell)

Skull crushers are a supreme free weight exercise that works the entire triceps utilizing dumbbells.

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Tricep Kickbacks

Performed using dumbbells, tricep kickbacks incorporate all heads of the tricep muscle group as well as using the forearms and shoulders as support muscles.

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Triceps Dips / Bench Dips (Calisthenics)

Triceps dips offer robust, full triceps recruitment, as well as a deep chest and front shoulder stretch.

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Two-Arm Overhead Extensions (Dumbbell)

A variation of one-arm dumbbell triceps extensions, two-arm dumbbell triceps extensions are a difficult triceps exercise that place focus on the long head of the triceps, and allow for greats gains in overall strength and mass.

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