Triceps Exercises

The triceps muscles are located on the back of the upper arms and are used frequently and in virtually all movements involving the arms. The triceps muscles account for over 50% of the area of the upper arm and are responsible for straightening the arm.

In addition, the triceps muscles are involved as secondary muscles for many of the movements involving the shoulders, chest, and back. Exercising and developing the triceps muscles are essential for excelling at many sports and for building self-confidence as well. By developing the triceps muscles the amount of fat and/or "wobble" that many individuals experience can be reduced. Finally, many individuals enjoy working their triceps muscles as the triceps are visible when wearing a tank top or while at the beach.

There are a variety of different triceps exercises that can be performed. Below, we have divided the triceps exercises by exercise type for ease in browsing. Once you have chosen the triceps exercise type to perform you can then view all of the triceps exercises under that exercise type.

Each specific triceps exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.

Body Weight Exercises

Bench Dips

This exercise works the triceps and pectoral muscles and requires a sturdy workbench; 18 to 24 inches in height. This exercise is moderately difficultly. Recommended frequency: perform this exercise two to three times per week.

Pushups Hands Close

This exercise focuses on both the triceps and pectoral muscles and is performed without the use of any equipment. This exercise is of a moderate level of difficulty. Recommended frequency: perform this exercise one to five times per week.

Elastic Band Exercises

Bent Over Kickbacks

This exercise is moderately easy to perform and focuses on the triceps muscles. This exercise requires only an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.

Standing Kickbacks

This exercise is of moderate difficulty and works each triceps muscle separately, one at a time. This exercise requires only an elastic band to perform. Recommended frequency: perform this exercise two to four times per week.

Triceps Extensions

This exercise focuses on individually exercising the triceps muscles, one after the other. This exercise is designed to be performed using only an elastic band. Recommended frequency: perform this exercise two to four times per week.

Exercise Ball Exercises

Dumbbell Triceps Extensions

This exercise targets both sets of triceps muscles and requires an exercise ball and a set of dumbbells to perform. The difficulty is based on the weight of the dumbbells. Recommended frequency: perform this exercise one to three times per week.

Kettlebell Exercises

Lying Triceps Extensions w/Kettlebell

This exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires one kettlebell to perform. Recommended frequency: perform this exercise one to three times per week.

Lying Triceps Extensions With One Arm

Lying Triceps Extensions With Two Kettlebells

This exercise targets your triceps muscles and provides a low cardio benefit. This exercise requires two kettlebells to perform. Recommended frequency: perform this exercise one to three times per week.

Seated Triceps Extensions

Seated Triceps Extensions With One Arm

Seated Triceps Extensions With Two Kettlebells

Standing Triceps Extensions

Standing Triceps Extensions With One Arm

Standing Triceps Extensions With Two Kettlebells

Triceps Kickbacks

Medicine Ball Exercises

Medicine Ball Front Deltoids Raises

This exercise primarily targets the anterior deltoids and is fairly simple to perform. This exercise requires only a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Stretching Exercises

Triceps Stretch

This exercise stretches the triceps muscles of one arm at a time and is easy to perform. This exercise requires no equipment to perform. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

Bench Dips

This exercise is fairly easy to perform and targets both sets of triceps muscles. This exercise requires a flat bench to perform. Recommended frequency: perform this exercise two to three times per week.

Cable Lying Extensions

This exercise is moderately easy to perform and targets bots sets of triceps muscles. This exercise requires the use of the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Cable Rope Overhead Extensions

This exercise is fairly difficult to perform and works the triceps muscles. This exercise uses the lower pulley of a cable machine and a rope attachment. Recommended frequency: perform this exercise two to three times per week.

Cable Rope Pushdowns

This exercise targets triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a rope attachment to perform. Recommended frequency: perform this exercise two to three times per week.

Close Grip Bench Press

This exercise is easy to perform and works both sets of triceps muscles. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Decline Dumbbell Extensions

This exercise is fairly easy to perform and targets the triceps muscles. This exercise requires a decline bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Decline EZ Bar Extensions

This exercise is moderately easy to perform and focuses on the triceps muscles. This exercise requires a decline bench and an EZ curl bar to perform. Recommended frequency: perform this exercise two to three times per week.

Dips

This exercise targets the triceps muscles and is difficult to perform as it requires an individual to lift their entire body weight. This exercise requires a dip machine. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Extensions

This exercise is easy to perform and focuses on both sets of triceps muscles. This exercise is performed using a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Dumbbell Kickbacks

This exercise targets one set of triceps at a time and is easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Incline Barbell Extensions

This exercise is fairly easy to perform and targets the triceps muscles. This exercise require an incline bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Kneeling Cable Concentration Extensions

This exercise targets the triceps muscles of one arm at a time and is easy to perform. This exercise requires the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Kneeling Cable Extensions

This exercise works the triceps muscles and is moderately difficult to perform. This exercise is performed using a flat bench and the upper pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Low Cable Extensions

This exercise is fairly easy to perform targets the triceps muscles. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise two to three times per week.

Low Cable Single Arm Extensions

This exercise targets one set of triceps muscles at a time and is fairly easy to perform. This exercise requires the lower pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Lying Barbell Extensions Behind Head

This exercise is easy to perform and works the triceps muscles. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Lying Barbell Press To Chin

This exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Lying Dumbbell Extensions

This exercise is simple to perform and requires a flat bench and dumbbells of the desired weight. The movements work the triceps. Recommended frequency: perform this exercise two to three times per week.

Lying Supinating Dumbbell Extensions

This exercise works the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

Lying Triceps Extensions

This exercise is easy to perform and works the triceps muscles. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Machine Hammer Extensions

This exercise is easy to perform and targets both sets of triceps at a time. This exercise requires a triceps extension machine to perform. Recommended frequency: perform this exercise two to three times per week.

Overhead Triceps Extensions

This exercise is moderately easy to perform and targets the triceps muscles. This exercise is performed using an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

Pushups Hands Close

This exercise is fairly difficult to perform and works the triceps and pectorals muscles. This exercise is performed without the use of any equipment. Recommended frequency: perform this exercise one to five times per week.

Reverse Bench Presses

This exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a flat bench and an EZ curl bar or barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Reverse Grip Pushdowns

This exercise is fairly easy to perform and focuses on the triceps muscles. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Dumbbell Extensions

This exercise targets the triceps muscles and is fairly easy to perform. This exercise requires flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Overhead Barbell Extensions

This exercise is fairly easy to perform and works the triceps muscles. This exercise requires flat bench and an EZ curl bar or a barbell to perform. Recommended frequency: perform this exercise two to three times per week.

Seated Single Arm Dumbbell Extensions

Seated Two Arm Dumbbell Extensions

This exercise targets both sets of triceps and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise two to three times per week.

Single Arm Pronated Dumbbell Extensions

This exercise focuses on the triceps muscles and is fairly easy to perform. This exercise requires a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Single Arm Reverse Cable Extensions

This exercise is easy to perform and targets the triceps muscles, one arm at a time. This exercise requires the upper pulley of a cable machine to perform. Recommended frequency: perform this exercise two to three times per week.

Single Arm Supinating Dumbbell Extensions

This exercise targets the triceps muscles and is fairly easy to perform. This exercise is performed using a flat bench and a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Smith Machine Close Grip Bench Press

This exercise is easy to perform and targets the triceps muscles. This exercise is performed using a Smith machine. Recommended frequency: perform this exercise two to three times per week.

Standing Single Arm Dumbbell Extensions

This exercise works the triceps muscles and is fairly easy to perform. This exercise requires a single dumbbell to perform. Recommended frequency: perform this exercise two to three times per week.

Standing Two Arm Dumbbell Extensions

This exercise targets the triceps muscles and is moderately easy to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Straight Bar Pushdowns

This exercise works triceps muscles and is easy to perform. This exercise requires the upper pulley of a cable machine and a straight bar attachment to perform. Recommended frequency: perform this exercise two to three times per week.

Towel Extensions

This exercise targets the triceps muscles and is fairly difficult to perform. This exercise requires a towel and a training partner to perform. Recommended frequency: perform this exercise two to three times per week.

Two Arm Lying Dumbbell Extensions

This exercise is easy to perform and works both sets of triceps muscles. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise two to three times per week.

V Bar Pushdowns

This exercise is easy to perform and works the triceps muscles. This exercise requires the upper pulley of a cable machine and a v-bar attachment to perform. Recommended frequency: perform this exercise two to three times per week.

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