When it comes to arm training, most people tend to focus on the biceps. After all, they’re the first things you see in the mirror alongside the chest. On top of this, they also help to develop pulling strength and functional movements.

However, what most people don’t know is that the triceps make up two-thirds of your upper arm mass. Because of this, they make up a huge amount of your overall upper-arm appearance. They also improve lockout strength on many pressing movements. 

Bearing these points in mind, training the triceps should be high on the priority list. When it comes to tricep training, most people tend to focus on pushdowns. Pushdowns are great, but they don’t take all three tricep heads into account. 

In this article, we explain the best tricep exercises for overall mass, sorted by equipment. We also look at the anatomy of the triceps so you can better understand what you’re working on.

Best Bodyweight Triceps Exercises

Diamond Push-Up

How To Do

1. Start in a plank position with your hands placed directly under the center of your chest. 
2. Position your hands close to each other and form a diamond shape between your index fingers and thumbs.
3. Engage your core and glutes, keeping your body straight from head to heels.
4. Lower your chest towards your hands, keeping your elbows close to your body. Inhale at the bottom.
5. Pause briefly when your chest is just above your hands. 
6. Push upwards away from the floor, fully extending your arms, then return to the starting position to complete each repetition. Exhale as you push up.
7. Maintain control and proper form throughout each repetition to maximize effectiveness.

Side Lying Tricep Press

How To Do

1. Lie on your side on a mat. Ensure your body forms a straight line but maintain a slight bend into the knees for better balance.
2. Lift your torso so that you have enough space to place the forearm of the bottom arm under your torso.
3. Position your bottom arm so that your elbow is slightly behind the body and raised slightly above shoulder level.
4. Rest your top arm on your side or place it on your stomach as a reminder to keep your core tight.
5. Tighten your core muscles to keep your body stable and prevent any twisting or turning during the movement.
6. Press through the palm of your bottom arm to lift your upper body away from the floor. Extend your elbow fully, feeling the contraction in your triceps.
7. Slowly lower your upper body to the starting position, controlling the movement with your triceps to avoid simply dropping down.
8. Perform the desired number of repetitions. Then, switch sides and repeat the exercise with the other arm.

Chair Tricep Dip

How To Do

1. Place a suitable chair in an open space. Stand in front of the chair with your arms by your sides.
2. Turn around so your back is facing the chair. Bring your arms down to the chair seat and place them on the sides in an extended position. Your hands should be facing outwards with your elbows tucked in.
3. Bring your legs out to 90-degree angles in front of the chair. Your chest should be up with your head facing forwards. This is the correct starting position.
4. Inhale and engage your core. Exhale and flex your elbow to lower your body down to the floor. Pause briefly as your upper arms come parallel to the floor.
5. Inhale and extend your elbows to come back to the starting position.

Knee Diamond Push-Up

How To Do

1. Start on your knees and place your hands together under your chest. Your hands should form a diamond shape with your thumbs and index fingers touching. Your hands should be in line with your chest, not your shoulders.
2. Keep your back straight from your knees to your head. Engage your core to maintain a neutral spine throughout the movement.
3. Tuck your chin slightly to ensure your neck is aligned with your spine. This helps prevent strain and keeps your head in a neutral position.
4. Inhale as you bend your elbows, lowering your chest towards your hands. Keep your elbows close to your body, maintaining the diamond shape.
5. Exhale as you push through your palms, straightening your arms to return to the starting position. Keep your core engaged and avoid arching your back.

Knee Close-Grip Push-Up

How To Do

1. Start in a kneeling plank position with your hands slightly narrower than shoulder-width apart and your arms fully extended.
2. Keep your core engaged and a neutral spine (to avoid letting your hips sag) throughout the movement. Maintain a straight line from your knees through your head.
3. Inhale while in the starting position.
4. Exhale as you lower your body towards the ground, bending your elbows as you descend. Be sure to keep your elbows close to your body.
5. Lower yourself as low as you can comfortably go without your chest hitting the ground.
6. Briefly pause at the bottom of the movement.
7. Exhale as you straighten your arms to push yourself up to the starting position. Keep your elbows close to your body as you push upward.
8. Repeat for the desired number of reps in your set.

Close-Grip Push-Up

How To Do

1. Begin in a plank position with your hands slightly narrower than shoulder-width apart and your arms straight.
2. Inhale as you bend your elbows, keeping them close to the body. Lower your chest to the ground.
3. Pause, then exhale as you push back up to a full plank position.
4. Repeat for your desired repetitions and sets.

Forearm Push-Up

How To Do

1. Place yourself in a high plank position with your shoulders directly above your wrists. Your hands should be placed slightly narrower than in a traditional push-up. Your spine should be in a neutral (flat) position. This is your starting position.
2. Inhale and slowly bend your elbows to lower your body down to the floor. Keep your elbows tucked in close to your sides and your core tight and engaged.
3. Continue to lower yourself to the floor until your forearms nearly touch the ground. Pause briefly at the bottom.
4. Exhale as you straighten your arms and return to the starting position.

Tricep Dip On Bench

How To Do

1. Sit on the edge of the bench and place your hands next to your hips on the bench. Your fingertips should be facing forward gripping the side of the bench.
2. Slide your hips off the bench and straighten your legs out in front of you. Keep a slight bend in your knees. Your heels should be on the ground, and your arms should be fully extended, supporting your weight.
3. Lower your body toward the floor by bending your elbows, making sure to keep them close to your sides. Lower yourself until your upper arms are at least parallel to the ground.
4. Keep your back close to the bench. Hold the lowered position briefly.
5. Press through your palms to straighten your elbows, lifting your body back to the starting position. 
6. Repeat for the desired number of repetitions.

TRX Close Grip Push-Up

How To Do

1. Find a TRX setup or prepare one on a sturdy anchor point.
2. Adjust the TRX straps so that they are fully lengthened.
3. Start by standing facing away from the anchor point.
4. Grasp the TRX handles in each hand.
5. Position the handles at your shoulders. The straps should be taut. If not, take a few steps forward until they are.
6. From this position, walk your feet back to the anchor point to establish an incline with the body.
7. The body should form a straight line with heels elevated off the floor.
8. Turn the wrists into a neutral grip, palms facing each other, and straighten the arms. This is your starting position.
9. Inhale, engaging the core as you lower your chest to your hands.
10. Pause at the bottom.
11. Exhale, pressing into the TRX grips to return to the starting position.

Triceps Dip

How To Do

1. Begin by standing in front of the triceps dip bars.
2. Step onto the steps and grab a dip bar in each hand. You should be facing the machine’s weight stack.
3. Remove your feet from the step and transfer your weight to your arms. You should now be positioned between the dip bars with your arms straight.
4. Next, lean forward at your torso. Cross your legs at the ankle with a slight bend at the knee.
5. Begin bending at your elbows and slowly lowering yourself down.
6. Continue until your elbows are bent about 90° degrees.
7. Once you have reached this position, straighten your arms, pushing yourself back up to the starting position.

TRX Tricep Extension

How To Do

1. Go to a TRX station or attach a TRX overhead for the exercise. The handles should be adjusted to hang at chest level or slightly lower.
2. Face the TRX with feet shoulder-width apart.
3. Grab the handles in an overhand grip, the palms are facing down and forward in this exercise.
4. Engage the abdominals as you slowly lean forward.
5. Maintain a straight back and neutral spine.
6. Inhale as you allow the elbows to bend at a 90-degree angle to position your hands by your ears.
7. Exhale, engage the triceps, and straighten the arms.
8. Return to the starting position.

Ring Dip

How To Do

1. Select a set of gymnastic rings and set them up in a suitable gym space. Adjust the height so your feet can hang freely when performing the dip.
2. Use an elevated surface such as a chair or plyometric box. Grip the rings firmly with your palms facing inward and step off so your body is suspended in the air. Your arms should be fully extended, and your shoulders should be engaged for stability.
3. Inhale and engage your core. Slowly lower your body by bending your elbows. Keep your elbows close to your body and lower until your upper arms are parallel to the ground.
4. Engage your glutes to maintain a stable body position. Keep your chest up and head facing forward throughout the movement. Briefly hold the lowered position. 
5. Exhale as you press through your palms to extend your elbows, lifting your body back to the starting position.

Best Dumbbell Tricep Exercises

Dumbbell Skull Crusher

How To Do

1. To set up, sit on one end of a bench with your legs on either side. Hold a pair of dumbbells on your thighs with a neutral grip (Palms facing each other).
2. Lie back with your head near the edge of the bench. Press the dumbbells above your chest and face your palms toward each other. 
3. Bend your elbows and slowly lower the dumbbells past the top of your head. 
4. Straighten your arm toward the sky and squeeze your triceps.
5. Repeat steps 3 and 4 until you’ve completed the optimal number of repetitions.

Dumbbell Overhead Tricep Extension

How To Do

1. Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees. 
2. Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad.
3. With the dumbbell heads facing vertically, grasp it with both hands. Both palms should be facing inwards, using a double overhand grip.
4. Take a deep breath in and engage your core. Bring the dumbbell above your shoulders until it’s directly above your head. Your arms should be extended with a slight bend in your elbows.  
5. Lower the dumbbell down by flexing your elbows. Keep your arms tucked in near your ears and your elbows in the same position. 
6. Pause briefly as your hands reach neck height. Extend your elbows to bring the dumbbell back to the starting position, breathing out at the same time.

Dumbbell Standing Overhead Tricep Extension

How To Do

1. Start by standing with your feet shoulder-width apart to aid your balance.
2. Hold a dumbbell with both hands. Your palms should face the underside of the top-weight plate, and your thumbs should be wrapped around the handle.
3. Lift the dumbbell over your head until your arms are fully extended. The outside edge of the top weight should be pointing up. 
4. Keep your elbows close to your head with your upper arms perpendicular to the floor.
5. Begin lowering the dumbbell slowly behind your head by bending the elbows. Keep your upper arms stationary and tucked close to your ears.
6. As you lower the weight, exhale out of your nose.
7. Continue lowering until your forearms touch your biceps or you feel a good stretch in your triceps.
8. As you breathe in, press the dumbbell back up to the starting position by extending your elbows. Focus on using only your triceps to lift the weight.
9. Do not lock your elbows at the top of the movement to maintain tension on the triceps.
10. Repeat as necessary.

Dumbbell Single-Arm Tricep Extension

How To Do

1. Select a dumbbell with the appropriate weight for your fitness level and goals.  
2. Sit on the end of a flat bench with your feet firmly planted on the ground.
3. Hold the dumbbell in your right hand with your left hand on your left hip, keeping your torso steady. 
4. Raise the arm holding the dumbbell and bend it until your elbow is flexed at 90 degrees. Your upper arm should be beside your ear, with the dumbbell behind your head.
5. Inhale and engage your core.
6. Exhale to straighten the arm with the dumbbell over your head until your elbow is fully lengthened. Hold at the top for a count, focusing on squeezing the triceps.
7. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary. Continue for the desired number of reps for the set.
8. Switch hands and repeat the movement on the left side.

Dumbbell Close-Grip Press

How To Do

1. Set up a flat bench for the exercise. 
2. Grab two dumbbells.
3. Lie down on your back on the bench with your feet flat on the floor.
4. Hold the dumbbells in a neutral grip at your chest, with palms facing each other. 
5. Inhale and engage the abdominal muscles to protect the spine.
6. Crush the dumbbells together and drive them up to the ceiling. 
7. Stop when both arms are fully extended. 
8. Slowly return to the starting position.
9. When the dumbbells touch your chest, repeat the movement for desired reps and sets.

Tricep Dumbbell Kickback

How To Do

1. Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
2. Stand on the left side of the bench.
3. Place your right knee under the hip and your right hand under the shoulder on the bench for balance. 
4. Maintain a neutral spine and straight back. 
5. Hold the dumbbell in your left hand using a neutral grip with your palm facing you. 
6. Tuck your left arm to your side.
7. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
8. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
9. Drive the dumbbell behind you until the left arm is completely extended.
10. Pause and squeeze the triceps.
11. Slowly lower to return to the starting position.

Dumbbell Standing Single-Arm Tricep Kickback

How To Do

1. Stand with your feet in a split stance, one foot forward and the other back.
2. Hold a dumbbell in one hand, palm facing inward.
3. Place your non-working hand on your front thigh to stabilize yourself.
4. Bend your knees slightly and hinge forward at the hips. Keep your back neutral.
5. Engage your core to help you stay stable during the exercise.
6. Start with your working arm bent at 90 degrees, with your upper arm parallel to the floor.
7. Exhale and extend your working arm back, keeping your elbow close to your body.
8. Straighten your arm fully, squeezing your tricep at the top of the movement and pausing for a few seconds.
9. Inhale and slowly return to the starting position with control.
10. Perform the number of repetitions outlined in the table below based on your goal, then switch sides and repeat.

Dumbbell Tate Press

How To Do

1. Start seated with a dumbbell in each hand, resting on your thighs.
2. Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position.
3. At this point, you should be lying on the bench with your arms completely straight. The dumbbells should be directly above your chest.
4. Engage your core to bring a slight arch into your back. Retract (draw back) your shoulder blades and firmly press your upper back into the bench. Firmly plant both of your feet.
5. As you exhale, push your elbows out as you bring the inner plate down towards your chest.
6. After touching your chest with the weight, inhale as you straighten your arms to return to the starting position.

Decline Dumbbell Tricep Extension

How To Do

1. Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
2. Hook your feet under the leg roller to stop you from sliding down the bench.
3. Carefully lie back, bringing the weights up as you recline.
4. Extend your arms up, holding dumbbells directly above your face.
5. Inhale and bend your elbows, lowering the weights towards the top of your head. Stop at a 45-degree angle.
6. Push the dumbbells back up

Best Barbell Tricep Exercises

Barbell Lying Triceps Extension

How To Do

1. Begin by setting up your barbell. Place it on a curling rack, and then attach weight plates and collars.
2. Set up your flat bench in front of the curling rack.
3. Standing, grab the barbell using an overhand grip to pick up the bar.
4. Step back from the curling rack and sit on the end of the flat bench, The barbell will rest on your thighs.
5. Lift the bar to your chest as you lie back on the bench.
6. Once in the lying position, quickly press the barbell into the air so it is directly over your chest. This is your starting position.
7. Begin by bending at the elbow and slowly lowering the barbell toward your head.
8. Continue until the barbell is an inch away from your forehead. 
9. Once you have reached this position, lift the barbell back up to the starting position.

Barbell Overhead Tricep Extension

How To Do

1. Find a suitable weight bench or raised surface. Place a barbell in front of you and stand at the front of the bench.
2. Grasp the barbell using a double overhand grip. Maintain a neutral back with your chest up as you bring the barbell to hip height. Sit down while bringing it over your head.
3. Flex your elbows so the barbell comes behind your head at around shoulder height. Keep your elbows tucked in. This is the correct starting position.
4. Inhale and engage your core. Exhale and bring the barbell straight up by extending your elbows. Your elbows should be the main movers.
5. Pause briefly at the top position once your elbows are extended.
6. Inhale and flex your elbows to bring the barbell back to the starting position.

Barbell Close-Grip Bench Press

How To Do

1. Place a suitable barbell on the bench press. Add the weight plates and fasten them with barbell collars. 
2. Sit on the end of the bench and lie back so the barbell is directly over your eye-line. 
3. Position your feet firmly on the floor, flat and shoulder-width apart.
4. Grasp the barbell using an overhand grip chest-width apart so your arms align with your shoulders.
5. Push the barbell off the rack and bring it over your chest.
6. With your elbows tucked to your side, bend your elbows and lower the barbell to your chest.
7. Once it reaches the chest, press the barbell until your arms are straight, returning to the starting position.

Resistance Band Tricep Exercises

Resistance Band Tricep Pushdown

How To Do

1. Stand in a squat rack under the cross-bar. Using the resistance band, create a slip knot, anchoring the band to the bar. 
2. Hold the end of the band with a neutral grip and pull your elbows down, tucked to your sides. Your hands should be resting at chest height.
3. Position your feet shoulder-width apart.
4. Inhale and engage your core. Exhale, extend the elbows, and push the band down toward the floor.
5. Once your elbows are straight, pause, then allow your elbows to bend. Inhale as your triceps lengthen, and your hands return to the starting position.

Standing Banded Overhead Tricep Extension

How To Do

1. Begin by selecting a resistance band with the appropriate tension. 
2. Stand upright with feet shoulder-width apart. Secure the band under your feet with one end in each hand behind your head. Inhale and engage your core. 
3. Exhale as you raise your arms overhead until they are fully extended, keeping the upper arms stationary. 
4. Hold at the top for a count, focusing on engaging the triceps.
5. Inhale as you slowly bend your elbows to lower back to the starting position, maintaining control throughout the movement.

Standing Banded Single-Arm Overhead Tricep Extension

How To Do

1. Select a resistance band with the appropriate tension. Stand upright with feet in a split stance (one slightly in front of the other).
2. Secure one end of the band under your feet with the other end in one hand. Your opposite hand can rest by your side or support the elbow of the working arm.
3. Raise the arm holding the band until your elbow is bent at a 90-degree angle, palm facing the ceiling. Your upper arm should be beside your ear, with the band stretched behind your back.
4. Inhale and engage your core.
5. Exhale to straighten the arm with the band over your head until your elbow is fully extended. Hold at the top for a count, focusing on engaging the triceps.
6. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary.

Band Tricep Kickback

How To Do

1. Secure a resistance band under both feet. Make sure it is evenly distributed for balanced resistance.
2. Hold the handles of the band with your palms facing each other. Maintain a firm grip to ensure control.
3. Hinge at your hips, keeping your back straight and knees slightly bent. Your torso should be nearly parallel to the ground.
4. Start with your elbows bent at 90 degrees, close to your body.
5. Push your arms back, fully extending them until they are straight. Squeeze your triceps at the end of the movement.
6. Slowly bend your elbows, returning your hands to the starting position without losing tension in the band.
7. Complete the desired number of repetitions, maintaining form and control throughout.

Cable & Machine Tricep Exercises

Overhead Cable Tricep Extension

How To Do

1. Using a cable tower, hook a rope attachment to the bottom position of the machine. Set the pin in the weight stack to your desired resistance.
2. Hold onto both ends of the rope and turn away from the cable machine, bringing the rope behind your back and head. Your arms should be close to your ears and elbows bent up toward the ceiling as much as mobility allows.
3. Inhale and brace your core, keeping your gaze forward and hips neutral to decrease the pressure in your lower back. 
4. Without letting your elbows flare to the sides, extend your arms straight toward the ceiling. Pause briefly at the top position.
5. Keep your core engaged and bend your elbows, lowering the rope behind your head back to the starting position. Exhale as your lower back to the starting position.

Single-Arm Overhead Tricep Extension

How To Do

1. Stand with your feet shoulder-width apart, holding a cable handle in one hand. Grip the cable with one hand and turn around so your back is facing the cable machine. Your hand should be at shoulder height with your arm tucked in.
2. Now you should be directly in front of the cable pulley with your back facing it.
3. Inhale and engage your core. Exhale and raise the handle overhead by extending your arm.
4. With your arm extended, pause briefly at the top position.
5. Use your free hand to stabilize the working arm, if needed.
6. Inhale and slowly lower the handle behind your head by bending your elbow.
7. Lower until you feel a stretch in your triceps.
8. Perform the desired number of repetitions, then switch arms.

Cable Reverse Grip Tricep Pushdown

How To Do

1. Attach a straight bar to the high pulley of a cable machine. The handle attachment should hang at chest height.
2. With your hands about shoulder-width apart, grip the bar with your palms facing up.
3. Face the machine with your feet shoulder-width apart, and your knees slightly bent.
4. Take a deep breath in and engage your core. Push the bar down by extending your elbows until your arms are fully straight. Keep your elbows tucked into your sides.
5. At the bottom of the movement, pause for a second and focus on squeezing your triceps.
6. Control the weight as it ascends and slowly return the bar to the starting position. Breathe out as you bring the bar back to the starting position.
7. Complete the desired reps and sets as per your training goals.

Cable Tricep Pushdown

How To Do

1. Attach a short handle or a rope handle to a cable pulley machine. Adjust the pulley’s height so it’s slightly higher than your head.
2. Stand facing the machine, about two feet away from it, with your feet together. Grab the bar with an overhand grip with your elbows at your sides and directly in front of your hips.
3. Inhale and engage your core. With the bar at upper chest level, push directly down to fully extend the elbows. Pause briefly at the bottom position.
4. Slowly return to the start position while exhaling, controlling the weight back up.

Rope Tricep Extension

How To Do

1. Attach a rope to a cable high pulley. 
2. Stand hip-width apart in front of the column bar.
3. Grab the rope with both hands, palms facing each other.
4.  Start with your elbows fixed beside your waist. Bend your elbows so your hands are at chest height.
5. Straighten your elbows and bring your arms down towards your hips until they are fully extended. Keep your elbows steady at your waist.
6. Return to the starting position by bending the elbows. 
7. Repeat for the desired repetitions.

Cable Single-Arm Tricep Pushdown

How To Do

1. Attach a single rope attachment to the high pulley of a cable machine. Choose your preferred weight.
2. Grab the rope with your right hand.
3. Move slightly back from the cable machine, allowing enough space for the exercise.
4. Position your feet shoulder-width apart for stability.
5. Keep a slight bend in your knees and lean forward just a bit, ensuring your back is straight. Place your left hand on the cable machine for balance
6. Tuck your upper arm close to your body, keeping your elbow bent at a 90-degree angle.
7. Exhale and slowly press the rope downward by straightening your elbow.
8. Perform the movement in a controlled manner until your arm is fully extended and your triceps are contracted.
9. Hold the extended position briefly, focusing on squeezing your triceps.
10. Inhale and slowly raise the rope back to the starting position in a controlled manner. Avoid letting the weight stack rest completely.
11. Repeat the movement for the desired number of reps.
12. Switch to your left hand and repeat the steps.

Cable Lying Triceps Extension

How To Do

1. Set up a flat bench in front of your cable machine, and attach the straight bar to the cable.
2. Sit on the end of the bench which is furthest away from the cable machine, and lie back.
3. Firmly place your feet on the floor hip-width apart.
4. Reach overhead with both hands and grab the bar shoulder-width apart.
5. Pull the cable up so your arms are straight, and the bar is directly over your head.
6. Inhale, tense your core muscles, and allow your elbows to bend and lower the bar down your head.
7. Lower until your elbows are bent at a 90-degree angle.
8. Pause briefly, exhale, and push the bar back to the starting position.

Kneeling Overhead Tricep Extension

How To Do

1. Attach the T-bar or lat pulldown bar to the top of the cable column.
2. Ensure the attachment is on one of the top levels if it is an adjustable cable column.
3. Place one hand on each side of the bar, shoulder-width apart.
4. Place your feet at the base of the cable column and kneel with the hips directly over the knees.
5. Extend the arms straight overhead, resting the elbows on the bench, and keep the back parallel to the ground.
6. The elbows should be at a 90-degree bend with the palms gripping the bar and facing away from you.
7. Keep the elbows fixed, and slowly straighten them until they are fully extended while exhaling.
8. Pause for a second and slowly allow the elbows to bend back to the starting position while inhaling.

Cable Tricep Kickbacks

How To Do

1. Find an open cable pulley machine and hook a single handle attachment to one of the cable arms.
2. Adjust the height of the arm to about mid-thigh level and grab the handle with a palms-down grip.
3. Choose a weight that allows you to fully extend your elbow several times consecutively.
4. You will need to use a bench for placement of the nonlifting side’s arm and leg.
5. Set up into a forward lean with the knee and same side hand on a bench. Your knee should be bent and placed under your hip. Your hand rests on the bench, slightly in front of the shoulder joint. This is the side that isn’t pulling against the resistance.
6. Set your standing leg extended down from your hip with your knee slightly bent. 
7. Rest your elbow of the lifting arm against your ribs and keep your back straight. Hold your elbow up to align with your back.
8. Maintain your forward lean and elbow position as you kick the arm back toward your hip. 
9. Control the arm movement as you move it back to the starting position. 
10. Repeat for the desired number of repetitions before changing positions to perform on the opposite side.

Cross-Body Tricep Extension

How To Do

1. Stand between two cable machines. Adjust the pulleys to the highest setting and attach single-hand grips.
2. Stand with feet shoulder-width apart, facing the machine. Grab the left cable with your right hand and the right cable with your left hand.
3. Stand slightly back from the cable machine. Pull your shoulders back and flare your elbows out slightly (15–30 degrees relative to your torso). Maintain this position throughout the exercise.
4. Straighten both arms downward into full elbow extension while keeping your shoulders fixed in position. Maintain control throughout the movement.
5. Slowly bring both handles back up, keeping your shoulders fixed and controlling the load.

Seated Cable Extension

How To Do

1. Bring an adjustable bench in front of a pulley with the back leg next to the bottom of the cable rail. It should be facing away from the pulley machine.
2. Bring the backrest up to a 90-degree angle. The cable pulley anchor should be at the top position with a straight bar attachment.
3. Grasp the straight handle with a double overhand grip, palms facing down. Twist your torso while allowing the handle to come behind your head. Your palms should now be facing up.
4. Sit on the bench with your back against the backrest, head facing forward. Your arms should be parallel to the floor with your elbows against your ears.
5. Inhale and engage your core. Exhale and extend your elbows so the straight bar comes directly in front of your head. Your elbows should stay tucked in.
6. Pause briefly with your elbows fully extended. Engage both triceps.
7. Inhale and bring your arms back to the starting position under control.

Tricep Pushdown Machine

How To Do

1. Adjust the seat height so the handles are at your chest level while seated. Make sure the seat is secure and comfortable.
2. Load the machine with a suitable weight. 
3. While seated on this pushdown machine, firmly grasp the handles with an overhand grip. Plant your feet solidly on the ground to establish a solid base.
4. Inhale and engage your core. Exhale and press down on the handles to extend your elbows. Keep your chest up and your shoulders back at all times.
5. Extend your arms fully. Avoid locking your elbows at the end of the exercise to maintain tension in the triceps.
6. Inhale and bend your elbows gradually until you return to your starting position under control.

Anatomy Of The Triceps 

The triceps brachii are located at the back of the upper arm, making up two-thirds of the overall mass. Because of this, they’re an important muscle group for upper-arm training. 

The triceps are made up of three tricep heads. These are the triceps lateral heads, triceps medial heads, and the triceps long heads. Each of these has different locations on the upper arm with slightly different functions.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps lateral heads are on the outside of the upper arms. They originate from the humerus, or upper arm, and are inserted into the ulna, or forearm. 

The primary function of the lateral heads is to extend the elbows or straighten the arms. This is the opposite of elbow flexion, the primary function of the biceps brachii. 

In each of the exercises above, the triceps are the primary movers. The lateral heads are only significantly active when working against resistance. They don’t play much of a role during normal elbow movement. 

Therefore, perform lateral head tricep exercises such as the ones above to target them. 

Triceps Medial Heads

The triceps medial heads are located underneath your lateral and long heads. They also originate from the humerus and insert into the ulna. 

While they also primarily function to extend the elbows, they’re active in all forms of elbow extension, including without resistance. This includes each of the exercises above. 

With the arms at 90 degrees, the medial heads are highly activated. When the elbows are flexed at 60 degrees, they show a maximum voluntary contraction of 15%. This is a measure of how hard they’re working.

In practical terms, this means that the medial heads are most active when performing the dumbbell skull crusher exercise above. 

Triceps Long Heads

The triceps long heads are above the medial heads and beside the lateral heads. Instead of the humerus, they originate from the scapulae or shoulder blades. As they cross the shoulder joints, they stabilize the shoulders as well as extend the elbows. 

In the exercises above, they extend your elbows and stabilize your shoulders. This ensures correct movement patterns when in normal movement and when working against resistance. 

Benefits Of Tricep Exercises

Tricep exercises have several important benefits when correctly incorporated into a training routine. We’ve discussed three of the main ones below.

Enhances Muscle Mass

Building muscle mass requires a sustained period of resistance training. When done correctly, this provides a stimulus for the body’s adaptive responses to take place. In this case, the body builds muscle in response to the stimulus to better deal with it the next time it happens. 

For this to happen, we need to train with enough intensity and volume. Of these, volume is recognized as the main driver of muscle growth, or muscular hypertrophy. 

The triceps make up two-thirds of the arm. Therefore, performing tricep exercises provides a good amount of training volume to the upper arm, enhancing overall muscle mass. Alongside this, the exercises above all isolate the triceps using neutral and overhead motions, providing a suitable growth stimulus.

Improves Flexibility

Flexibility refers to the ability of the muscles, joints, and tissues to move through their ranges of motion. With this, the muscles can stretch, lengthen, and contract during movement. 

Good flexibility allows the muscles and joints to move through their normal ranges of motion. This leads to better exercise performance and posture and decreases injury risk. For example, when we extend our arms, our shoulders, and elbows need good flexibility to perform the correct movement pattern. 

The tricep exercises above require large degrees of elbow flexion and extension. When done correctly, this improves their range of motion and, therefore, flexibility. Over time, this increased flexibility enhances our movement patterns and improves posture, which decreases injury risk. 

Increases Range Of Motion

Range of motion refers to how far you can stretch a muscle or joint. The limbs move around joints or fixed points. Muscles move through their full range of motion when attached to the joints via tendons.

Everything we do when moving or performing exercise requires a range of motion. When we reach overhead, we need good shoulder flexion and elbow extension. When we bring something towards our face, we need good elbow flexion. 

Having a good range of motion means our movement patterns are more efficient, reducing injury risk. Tricep exercises involve moving our elbows and shoulders through several patterns, increasing their range of motion. This reduces injury risk, especially for overhead-throwing athletes who regularly require good elbow range of motion. 

The exercises above are great examples of this, working the triceps through several ranges of motion. With regular practice, this can improve them.

Expert Tips You Can Follow

• The triceps are made up of three muscle heads. Some of these perform different movement patterns. They are also activated differently at different shoulder and elbow angles. Therefore, we need to train them using a variety of exercises. 
• Whatever tricep exercise you’re performing, always keep your elbows position fixed and close to the midline of your body. The exercises above provide targeted tricep isolation, increasing the benefits. 
• For each of the workouts, make sure you think about the muscle you’re working. In this case, think about your triceps as you take your elbows through flexion and extension. This mind-muscle connection is an important determinant of muscle growth. 
• When performing the exercises above, consider the tricep workout volume. This refers to how much work you’re performing. Manage volume appropriately and allow at least 48–72 hours between tricep workout sessions. 
• Alongside the exercises above, tricep stretches are a great way to improve flexibility and range of motion. Consider performing them after your workout session. 

Conclusion

Besides looking great from the back, well-rounded tricep development offers several functional and exercise benefits. It enhances muscle mass, improves elbow range of motion, and increases flexibility.

As they make up two-thirds of the upper arm, prioritize your tricep exercises and manage exercise volume appropriately.