How to train your triceps

Two-thirds of your upper arm that most people underprioritize

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Anatomy

The triceps brachii has three heads: the long head (crosses the shoulder joint, runs along the inner arm, and is best stretched with the arm overhead), the lateral head (the outer horseshoe, most visible from the side), and the medial head (deepest, active in all extension movements). All three extend the elbow, straightening the arm, and the long head additionally assists in shoulder extension. The triceps make up approximately two-thirds of the upper arm's cross-section, meaning they contribute more to arm size than the biceps.

How to train it

Compound pressing movements (bench press, dips, overhead press) build the triceps under heavy load. Isolation work (pushdowns, skull crushers, overhead extensions) rounds out the development and isolates the long head when the arm is raised. The long head needs overhead work (cable overhead extension, EZ-bar overhead extension) because flat pressing does not fully stretch it. Target 3–5 sets of direct triceps work per session, in the 8–15 rep range, across two to three sessions per week. The most common mistake: only doing pushdowns, which neglects the long head and leaves the arm underdeveloped along the inner side.

Coaching cues

• Lock the elbow at your side, no swinging upper arm
• Extend fully to lockout on every rep
• For overhead work, keep the elbow pointed at the ceiling
• Use a full stretch at the bottom before reversing

Staple triceps exercises

All triceps exercises (71)

• Band Skull Crusher
• Bench Dips
• Bench Press - Powerlifting
• Bench Press with Chains
• Board Press
• Body Tricep Press
• Body-Up
• Cable Incline Triceps Extension
• Cable Lying Triceps Extension
• Cable One Arm Tricep Extension
• Cable Rope Overhead Triceps Extension
• Chain Handle Extension
• Close-Grip Barbell Bench Press
• Close-Grip Dumbbell Press
• Close-Grip EZ-Bar Press
• Close-Grip Push-Up off of a Dumbbell
• Decline Close-Grip Bench To Skull Crusher
• Decline Dumbbell Triceps Extension
• Decline EZ Bar Triceps Extension
• Dip Machine
• Dips - Triceps Version
• Dumbbell Floor Press
• Dumbbell One-Arm Triceps Extension
• Dumbbell Tricep Extension -Pronated Grip
• EZ-Bar Skullcrusher
• Floor Press
• Floor Press with Chains
• Incline Barbell Triceps Extension
• Incline Push-Up Close-Grip
• JM Press
• Kneeling Cable Triceps Extension
• Low Cable Triceps Extension
• Lying Close-Grip Barbell Triceps Extension Behind The Head
• Lying Close-Grip Barbell Triceps Press To Chin
• Lying Dumbbell Tricep Extension
• Lying Triceps Press
• Machine Triceps Extension
• One Arm Floor Press
• One Arm Pronated Dumbbell Triceps Extension
• One Arm Supinated Dumbbell Triceps Extension
• Overhead Triceps
• Parallel Bar Dip
• Pin Presses
• Push-Ups - Close Triceps Position
• Reverse Band Bench Press
• Reverse Grip Triceps Pushdown
• Reverse Triceps Bench Press
• Ring Dips
• Seated Bent-Over One-Arm Dumbbell Triceps Extension
• Seated Bent-Over Two-Arm Dumbbell Triceps Extension
• Seated Triceps Press
• Sled Overhead Triceps Extension
• Smith Machine Close-Grip Bench Press
• Speed Band Overhead Triceps
• Standing Bent-Over One-Arm Dumbbell Triceps Extension
• Standing Bent-Over Two-Arm Dumbbell Triceps Extension
• Standing Dumbbell Triceps Extension
• Standing Low-Pulley One-Arm Triceps Extension
• Standing One-Arm Dumbbell Triceps Extension
• Standing Overhead Barbell Triceps Extension
• Standing Towel Triceps Extension
• Supine Chest Throw
• Tate Press
• Tricep Dumbbell Kickback
• Tricep Side Stretch
• Triceps Overhead Extension with Rope
• Triceps Pushdown
• Triceps Pushdown - Rope Attachment
• Triceps Pushdown - V-Bar Attachment
• Triceps Stretch
• Weighted Bench Dip

Train it with MyoAmigo

MyoAmigo's MyoMap heatmap shows your triceps volume against an evidence-based weekly band, so you can see at a glance whether you're under-training it. See also how many sets per muscle per week and the training guides.

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