The triceps brachii, located on the back of the upper arm, are essential for elbow extension and contribute to upper-body strength, stability, and aesthetics. A well-developed triceps not only enhances arm size and definition but also improves performance in pressing movements like bench presses and overhead presses. Strengthening the triceps is vital for athletes, fitness enthusiasts, and anyone looking to achieve balanced upper-body strength.

This page provides a comprehensive guide to triceps exercises, covering a wide range of movements and equipment options to target all three heads of the triceps. Classic strength-building options like barbell close-grip bench presses, dumbbell skull crushers, and cable pushdowns are paired with machine-based alternatives such as lever plate-loaded and selectorized triceps extensions for variety and isolation.

For functional training, band-resistive exercises, bodyweight movements like dips, and suspended exercises offer versatile and effective ways to target the triceps. Advanced techniques, including isometric holds and weighted dips, challenge strength and endurance, while stretches ensure flexibility and recovery. Additionally, self-assisted exercises and band-assisted dips provide scalable options for beginners and those working on progression.

Whether your goal is to build strength, improve pressing performance, or sculpt defined arms, this guide offers the tools and techniques to effectively target and develop your triceps.

Triceps Brachii

Assisted

Barbell

Dumbbell

Cable

Lever (plate loaded)

Lever (selectorized)

Sled

Smith

Weighted

Band Assisted

Band Resistive

Body Weight

Isometric

Stretch

Suspended

Self Assisted

EXERCISES