Exercises by muscle
Triceps exercises
The triceps sit on the back of your upper arm and straighten the elbow. They make up a large part of the upper arm and help in every pressing movement.
Push-ups, dips and presses work them alongside the chest and shoulders, while extensions and pushdowns isolate them.
- 141Exercises
- 14Kinds of equipment
- 107Beginner friendly
Every triceps exercise
141 exercises
Beginner friendly (107)
assisted standing triceps extension (with towel)
assisted triceps dip (kneeling)
band close-grip push-up
band side triceps extension
bench dip (knees bent)
bench dip on floor
body-up
bodyweight kneeling triceps extension
cable alternate triceps extension
cable concentration extension (on knee)
cable high pulley overhead tricep extension
cable incline triceps extension- cable kickback
- cable kneeling triceps extension
- cable lying triceps extension v. 2
- cable one arm tricep pushdown
- cable overhead triceps extension (rope attachment)
- cable pushdown
- cable pushdown (with rope attachment)
- cable rear drive
- cable reverse grip triceps pushdown (sz-bar) (with arm blaster)
- cable reverse-grip pushdown
- cable rope high pulley overhead tricep extension
- cable rope incline tricep extension
- cable rope lying on floor tricep extension
- cable standing one arm triceps extension
- cable standing reverse grip one arm overhead tricep extension
- cable triceps pushdown (v-bar)
- cable triceps pushdown (v-bar) (with arm blaster)
- cable two arm tricep kickback
- close-grip push-up
- close-grip push-up (on knees)
- diamond push-up
- dumbbell close grip press
- dumbbell close-grip press
- dumbbell decline one arm hammer press
- dumbbell decline triceps extension
- dumbbell forward lunge triceps extension
- dumbbell incline hammer press on exercise ball
- dumbbell incline one arm hammer press
- dumbbell incline one arm hammer press on exercise ball
- dumbbell incline triceps extension
- dumbbell incline two arm extension
- dumbbell kickback
- dumbbell kickbacks on exercise ball
- dumbbell lying extension (across face)
- dumbbell lying alternate extension
- dumbbell lying elbow press
- dumbbell lying one arm pronated triceps extension
- dumbbell lying one arm supinated triceps extension
- dumbbell lying single extension
- dumbbell lying triceps extension
- dumbbell neutral grip bench press
- dumbbell one arm french press on exercise ball
- dumbbell one arm hammer press on exercise ball
- dumbbell one arm kickback
- dumbbell one arm triceps extension (on bench)
- dumbbell palms in incline bench press
- dumbbell pronate-grip triceps extension
- dumbbell seated bench extension
- dumbbell seated bent over alternate kickback
- dumbbell seated bent over triceps extension
- dumbbell seated kickback
- dumbbell seated one arm kickback
- dumbbell seated reverse grip one arm overhead tricep extension
- dumbbell seated triceps extension
- dumbbell standing alternating tricep kickback
- dumbbell standing bent over one arm triceps extension
- dumbbell standing bent over two arm triceps extension
- dumbbell standing kickback
- dumbbell standing one arm extension
- dumbbell standing triceps extension
- dumbbell tate press
- dumbbell tricep kickback with stork stance
- dumbbell twisting bench press
- dumbbells seated triceps extension
- elbow dips
- exercise ball dip
- exercise ball seated triceps stretch
- exercise ball supine triceps extension
- impossible dips
- incline close-grip push-up
- lever overhand triceps dip
- lever seated dip
- lever triceps extension
- medicine ball close grip push up
- medicine ball supine chest throw
- narrow push-up on exercise ball
- one arm dip
- overhead triceps stretch
- push-up close-grip off dumbbell
- push-up on lower arms
- reverse dip
- ring dips
- side push-up
- ski ergometer
- smith close-grip bench press
- smith machine decline close grip bench press
- smith machine incline tricep extension
- stalder press
- three bench dip
- triceps dip
- triceps dip (bench leg)
- triceps dip (between benches)
- triceps dips floor
- triceps press
- triceps stretch
Some experience (31)
- barbell close-grip bench press
- barbell decline close grip to skull press
- barbell incline close grip bench press
- barbell incline reverse-grip press
- barbell jm bench press
- barbell lying back of the head tricep extension
- barbell lying close-grip press
- barbell lying close-grip triceps extension
- barbell lying extension
- barbell lying triceps extension
- barbell lying triceps extension skull crusher
- barbell one arm floor press
- barbell pin presses
- barbell reverse close-grip bench press
- barbell reverse grip skullcrusher
- barbell seated close grip behind neck triceps extension
- barbell seated overhead triceps extension
- barbell standing overhead triceps extension
- ez bar french press on exercise ball
- ez bar lying close grip triceps extension behind head
- ez bar standing french press
- ez barbell decline close grip face press
- ez barbell decline triceps extension
- ez barbell incline triceps extension
- ez barbell jm bench press
- ez barbell seated triceps extension
- ez-bar close-grip bench press
- weighted bench dip
- weighted three bench dips
- weighted tricep dips
- weighted triceps dip on high parallel bars
Advanced skill (3)
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Questions, answered
How many triceps exercises are there here?
There are 141 exercises that target the triceps in the AltF Fitness library, each with an animated demo and coaching tips.
What are good triceps exercises for beginners?
Moves rated beginner friendly here include assisted standing triceps extension (with towel), assisted triceps dip (kneeling) and band close-grip push-up. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the triceps?
The exercises here use dumbbell, body weight, cable machine, barbell and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the triceps?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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