Triceps exercises are essential for building and sculpting the muscles at the back of the upper arms, known as the triceps brachii. This muscle group comprises three heads—the long head, lateral head, and medial head—and is responsible for elbow extension, crucial for pushing movements and overall upper body strength. Effective triceps exercises target these muscles to enhance muscle tone, strength, and endurance.
Common triceps exercises include tricep dips, which involve lowering and raising your body using parallel bars or a bench, engaging the triceps throughout the movement. Tricep pushdowns, performed with a cable machine, require you to push a weight downward with a controlled motion, effectively isolating the triceps. Tricep extensions, done with dumbbells or a barbell, involve extending the arms overhead to stretch and contract the triceps. Other variations, like tricep kickbacks and overhead tricep extensions, can further challenge the muscle from different angles.
Incorporating these exercises into your workout routine enhances arm definition and improves overall upper-body strength and stability. A well-rounded triceps regimen can contribute to better performance in compound lifts and daily activities, ensuring balanced muscle development and functional fitness.
Barbell Lying Triceps Extension
The Barbell Lying Triceps Extension, commonly known as the "skull crusher," is an effective exercise designed to target the...
Parallel Bar Dip
The Parallel Bar Dip is a classic upper-body exercise that effectively targets the triceps, chest, and shoulders. This exercise is a staple...
Dumbbell One Arm Triceps Extension (on Bench)
The Dumbbell One Arm Triceps Extension is a highly effective isolation exercise that targets the triceps, helping to build and define the...
Barbell Seated Overhead Triceps Extension
The Barbell Seated Overhead Triceps Extension is a powerful isolation exercise that targets the triceps muscles, contributing...
Lever Triceps Extension
The Lever Triceps Extension is a powerful isolation exercise designed to target the triceps brachii, which plays a crucial role in...
Dip on Floor with Chair
The Dip on Floor with Chair is a highly effective bodyweight exercise that primarily targets the triceps but also engages the chest...
Cable Incline Triceps Extension
The Cable Incline Triceps Extension is an effective isolation exercise designed to target the triceps brachii, helping to build strength...
Push-Up Exercise
The push-up is one of the most well-known and effective bodyweight exercises. It’s a versatile movement that targets multiple...
Cable Concentration Tricep Extension
The Cable Concentration Tricep Extension is a highly effective isolation exercise that targets the triceps, helping to build muscle definition...
Cable Rear Drive
The Cable Rear Drive is a powerful exercise designed to target the muscles of the upper back and shoulders. This exercise uses a...
Cable Overhead Tricep Extension
The Cable Overhead Tricep Extension is a highly effective exercise for targeting the triceps, helping to build strength, size, and...
Cable Triceps Pushdown
The Cable Triceps Pushdown is a popular isolation exercise that primarily targets the triceps, helping to build strength and definition...
Lever Seated Dip
The Lever Seated Dip is an effective isolation exercise that targets the triceps, chest, and shoulders. This machine-based...
Dumbbell Seated Alternating Tricep Kickbacks
The Dumbbell Seated Alternating Tricep Kickbacks is an isolation exercise that effectively targets the triceps, helping to build...
Dumbbell Incline Triceps Extension
The Dumbbell Incline Triceps Extension is a highly effective isolation exercise that focuses on strengthening and defining the triceps muscles...
Dumbbell Decline Triceps Extension
The Dumbbell Decline Triceps Extension is a highly effective exercise that focuses on building strength and mass in the triceps...
Handstand Push-Up
The Handstand Push-Up is an advanced bodyweight exercise that targets the shoulders, arms, and core. Performing this...
Assisted Triceps Dip (Kneeling)
The Assisted Triceps Dip (Kneeling) is an excellent exercise for building upper body strength, particularly in the triceps, chest, and shoulders...
Triceps Dip Machine
The Triceps Dip Machine targets the triceps muscles through a controlled pushing movement. With adjustable weight settings...
Dumbbell Standing Kickback
The Dumbbell Standing Kickback is a highly effective exercise for targeting the triceps, the muscles located at the back of your upper...
Dumbbell Seated Triceps Extension
The Dumbbell Seated Triceps Extension is a targeted exercise designed to strengthen and build the triceps, the muscles at the back of...
Dumbbell Lying Triceps Extension
The Dumbbell Lying Triceps Extension is an effective exercise aimed at building and toning the triceps, which are the muscles located at...
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a highly effective exercise designed to target and isolate the triceps, particularly the long...
Smith Machine Close Grip Bench Press
The Smith Machine Close Grip Bench Press is a variation of the traditional bench press that emphasizes the triceps while...
Cable Rope High Pulley Overhead Tricep Extension
The Cable Rope High Pulley Overhead Tricep Extension is a powerful exercise designed to target the triceps, particularly the long head...
Suspension Straps Tricep Extension
The Suspension Straps Tricep Extension is an innovative exercise that leverages suspension straps to effectively target the triceps. This...
Ring Dips
Ring dips are an advanced bodyweight exercise that enhances upper body strength, stability, and coordination. By performing dips...
Bench Dip on Floor
The bench dip on the floor is an effective bodyweight exercise targeting the upper body, specifically the triceps. It is a variation of the...
Dumbbell Tricep Kickback on Bench
The Dumbbell Tricep Kickback on Bench is an isolation exercise designed to specifically target the triceps while minimizing...
Dumbbell Incline Two-Arm Extension
The Dumbbell Incline Two-Arm Extension is an effective exercise for targeting the triceps and enhancing upper body strength....
Band Overhead Triceps Extension
The Band Overhead Triceps Extension is an effective resistance exercise designed to isolate and strengthen the triceps. It involves...
Resistance Band Triceps Pushdown
The Resistance Band Triceps Pushdown is a versatile and effective exercise designed to isolate and strengthen the triceps muscles...
Dumbbell Lying One Arm Pronated Triceps Extension
The Dumbbell Lying One Arm Pronated Triceps Extension is an effective isolation exercise that targets the triceps muscles. This is a...