Triceps Exercises
22 exercises
4K video Male & Female
The triceps brachii, the three-headed muscle on the back of the upper arm, make up roughly two-thirds of total arm mass. They are responsible for elbow extension and play a critical role in every pressing movement: bench press, overhead press, and push-ups. The long head crosses the shoulder joint, meaning it is best trained with overhead extensions where the arm is elevated. The lateral and medial heads respond well to pushdowns and close-grip pressing. Personal trainers should program a mix of compound and isolation work: close-grip bench presses and dips build overall strength, while cable pushdowns and overhead extensions target individual heads. For hypertrophy, 10-16 direct sets per week is effective, since triceps also get significant work from chest and shoulder pressing. Use a full range of motion, lock out every rep and stretch fully at the bottom. Vary grip and angle across sessions to ensure balanced development of all three heads.
MET 4.5
Incline Dumbbell Press with Rotation
MET 4.5
Bench Triceps Dip
MET 3.5
Overhead Cable Rope Tricep Extension
MET 4.5
Dip Machine
MET 4
Assisted Dip Machine
MET 3.5
Dumbbell Lying Triceps Extension
MET 3.5
Incline Dumbbell Triceps Extension
MET 3.5
Cable Triceps Pushdown – Rope
MET 3.5
Cable Triceps Pushdown – Straight Bar
MET 3.5
Reverse Grip Triceps Pushdown – Straight Bar
MET 3.5
One Arm Cable Triceps Pushdown – Straight Handle
MET 3.5
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3
Cable Tricep Kickback
MET 3.5
One Arm Raw Cable Triceps Pushdown – No Handle
MET 3.5
Overhead Bar Triceps Extension – Low Pulley
MET 5
Bench Triceps Dip – Legs Extended
MET 3.5
Two-Dumbbell Overhead Triceps Extension
MET 3.5
One Arm Dumbbell Overhead Triceps Extension
MET 3
Dumbbell Bent Over Kickback
MET 5.5
Weighted Bench Dip – Dumbbell
MET 4.5
Dumbbell Tate Press
MET 3.5
Seated Overhead Dumbbell Triceps Extension
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