VideoTriceps exercises.
Pushdowns, extensions, and close-grip presses. Explore illustrated technique guides, muscles worked, and equipment options. Choose a movement below to see how to do it.
Page 1 of 2: exercises 1–20 of 22. Search by name or muscle, or filter by equipment, to narrow the list.
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Browse every exerciseTriceps exercises, explained
22 ways to move.
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Showing 1–20 of 22 exercises
Video
Cable Incline Triceps Extension
Cable Lying Triceps Extension
Cable One Arm Tricep Extension
Cable Rope Overhead Triceps Extension
VideoClose Grip Bench Press
Close-Grip Barbell Bench Press
Decline Dumbbell Triceps Extension
Dumbbell One-Arm Triceps Extension
Pronated Dumbbell Triceps Extension
Incline Barbell Triceps Extension
Kneeling Cable Triceps Extension
Low Cable Triceps Extension
Lying Barbell Triceps Extension
Overhead Tricep Extension
Close-Grip Push-Up
VideoSkull Crusher
Smith Machine Close-Grip Bench Press
VideoTricep Pushdown
Rope Pushdown
Choose a movement you can repeat
Use this collection to compare setups before building your session. Open a technique guide to check the equipment, starting position, movement steps, and muscles involved. Similar exercises are alternatives, rather than a checklist to complete in one workout. Record your chosen variation and setup so you can compare the same movement when you return.
A simple place to start
Tricep workouts can start with a pushdown and one comfortable overhead extension. Presses already involve the triceps. The eight exercises are alternatives for your equipment and shoulder position.
Long head tricep exercises often include overhead extensions, but you do not need a separate long-head workout. Pick a comfortable arm position and control elbow motion; avoid treating a stretch sensation as proof of a better exercise.
| Exercise guide | Sets × reps | Technique cue |
|---|---|---|
| Rope Pushdown | 2 × 10–15 | Keep upper arms steady and extend the elbows without leaning onto the rope. |
| Cable Rope Overhead Triceps Extension | 2 × 10–15 | Face away from the pulley in a stable stance. Extend the elbows through a comfortable range. |
| Tricep Pushdown | 2 × 10–15 | Use a comfortable grip and steady elbows. Control the return. |
| Cable One Arm Tricep Extension | 2 × 10–15 per side | Keep the handle aligned with the working arm and avoid twisting. |
| Cross-Body Cable Triceps Extension | 2 × 10–15 per side | Hold the shoulder stable and extend the elbow across the body smoothly. |
| Lying Dumbbell Triceps Extension | 2 × 10–15 | Support your body on a stable bench. Bend and extend at the elbows without forcing shoulder position. |
| Dumbbell One-Arm Triceps Extension | 2 × 10–15 | Hold the dumbbell securely and use a comfortable shoulder range. |
| Close-Grip Barbell Bench Press | 2 × 6–10 | Use a comfortable narrower grip, controlled lowering, and suitable rack safety. |
Technique mistakes to watch for
- Ignoring the triceps dose from bench and overhead pressing
- Using torso momentum instead of elbow extension
- Forcing an uncomfortable overhead position because a list calls it best
Frequently asked questions
What is a useful long-head triceps option?
An overhead cable or dumbbell extension is a practical option if the shoulder position is comfortable. Keep the dose modest and account for pressing elsewhere in your week.
Should I do every exercise on this list?
No. The list is an exercise menu. Start with the sample or a smaller dose that fits your current week. Similar alternatives replace a movement rather than adding every option to one workout.
How do I progress these exercises?
Record the same setup and actual completed reps. Build toward the upper rep target with consistent control, then try the smallest available load increase. Repeat or reduce work when the target or recovery is unsuitable.