Tricep Exercises

The triceps make up about two-thirds of your upper arm. They straighten your elbows, so they work hard in every press, push-up and dip, and they are the key to bigger-looking arms.

The triceps have three heads. Overhead exercises stretch the long head, pushdowns and presses train all three, and lying extensions like skull crushers do a bit of both.

Tricep Exercises With Step-By-Step Guides

Dumbbell Bench PressDumbbell · BeginnerThe dumbbell bench press is a chest exercise where you lie on a flat bench and press a pair of dumbbells from…Dumbbell Shoulder PressDumbbell · BeginnerThe dumbbell shoulder press is an overhead press where you push a pair of dumbbells from shoulder height to arms-length overhead.Skull CrusherEZ Bar · IntermediateThe skull crusher, also called the lying triceps extension, is an exercise where you lie on a bench, hold a bar over…Tricep PushdownCable · BeginnerThe tricep pushdown is a cable exercise where you stand facing a high pulley and push a bar or rope down until…Overhead PressBarbell · IntermediateThe overhead press, also called the military press or standing barbell press, is a lift where you press a barbell from your…Overhead Tricep ExtensionDumbbell · BeginnerThe overhead tricep extension is an exercise where you hold a dumbbell overhead, lower it behind your head by bending your elbows,…

How To Choose Tricep Exercises

  • Include an overhead exercise, such as an overhead tricep extension, to stretch the long head.
  • Add a pushdown or skull crusher for direct triceps work.
  • Remember that presses and push-ups also train the triceps.
  • Keep your elbows still and control every rep.

Related Exercise Pages

Frequently Asked Questions

What Is The Best Tricep Exercise?

Overhead extensions, pushdowns and skull crushers each train the triceps differently. Using two of them covers all three heads.

How Often Should You Train Triceps?

Two sessions per week is enough for most people, since pressing exercises also work them.

Can You Train Triceps At Home?

Yes. Dumbbell overhead extensions, push-ups and resistance band pushdowns all work well.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.