Triceps exercises in 3D

The triceps: Triceps brachii (long, lateral and medial heads)

The three-headed muscle on the back of the upper arm, making up about two-thirds of its size. The long head starts on the shoulder blade and crosses the shoulder; the lateral and medial heads start on the upper arm bone. All three share one tendon onto the point of the elbow.

What the triceps do

• Straightens the elbow — every press and push-up
• Pulls the arm down and back (long head only)

The 7 best triceps exercises

Each one is shown on the 3D figure above, position by position, with the triceps lit red. Tap one to watch it.

Chest dip

Advanced · Bodyweight · works chest and triceps, with help from the front shoulders and chest. Typical: 3 × 8–12. Watch it in 3D

1. Grip the parallel bars and jump or step up until your arms are straight.
2. Lean your chest slightly forward and bend your knees to keep your feet off the floor.
3. Bend your elbows and lower yourself until your shoulders are just below your elbows.
4. Press back up to straight arms.

Keep in mind: Lean forward for chest, stay upright for triceps; Shoulders down, away from the ears; Controlled depth. Avoid: dropping too deep and straining the shoulders; swinging the legs; shrugging at the bottom.

Overhead triceps extension

Beginner · Dumbbells · works triceps, with help from the abs. Typical: 3 × 8–12. Watch it in 3D

1. Hold one dumbbell with both hands under its top end and press it overhead.
2. Keeping your upper arms close to your head, bend your elbows and lower it behind your head.
3. Go as low as is comfortable, then straighten your arms.

Keep in mind: Elbows point to the ceiling and stay close; Ribs down — no arching; Big stretch at the bottom. Avoid: elbows flaring wide; arching the lower back; rushing the bottom.

Lying triceps extension (skull crusher)

Intermediate · Barbell, Bench · works triceps. Typical: 3 × 8–12. Watch it in 3D

1. Lie on a bench holding a bar or EZ-bar over your shoulders with a narrow overhand grip.
2. Tilt your arms slightly back toward your head.
3. Bend only at the elbows to lower the bar toward your forehead.
4. Straighten your arms to return.

Keep in mind: Upper arms stay still; Elbows point to the ceiling; Control near the face. Avoid: flaring the elbows out; moving the upper arms like a pullover; going too heavy.

Cable triceps pushdown

Beginner · Cable machine · works triceps, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D

1. Attach a rope or straight bar to a high pulley and grip it with your elbows at your sides.
2. Lean forward slightly and keep your upper arms still.
3. Push down until your arms are straight, splitting the rope ends apart at the bottom.
4. Let your forearms rise back to about chest height.

Keep in mind: Elbows locked to the ribs; Only the forearms move; Squeeze at the bottom. Avoid: leaning over the handle and pushing with the body; elbows drifting forward; going too heavy.

Close-grip bench press

Intermediate · Barbell, Bench · works triceps, with help from the chest and front shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Lie on a bench and grip the bar about shoulder-width apart.
2. Lower it to your lower chest with your elbows tucked close to your sides.
3. Press back up to straight arms.

Keep in mind: Elbows close to the body; Wrists straight; Hands no narrower than shoulder-width. Avoid: gripping too narrow and straining the wrists; flaring the elbows; bouncing.

Diamond push-up

Intermediate · Bodyweight · works triceps, with help from the chest, front shoulders and abs. Typical: 3 × 8–12. Watch it in 3D

1. Get into a push-up position with your hands together under your chest, making a diamond with your thumbs and index fingers.
2. Lower your chest toward your hands, keeping your elbows close to your sides.
3. Push back up to straight arms.

Keep in mind: Elbows brush the ribs; Body straight; Full lockout. Avoid: flaring the elbows; hips sagging; half reps.

Bench dip

Beginner · Bodyweight, Bench · works triceps, with help from the chest and front shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Sit on the edge of a bench, hands beside your hips, fingers forward.
2. Walk your feet out and slide your hips off the bench, arms straight.
3. Bend your elbows straight back to lower your hips until your elbows reach about 90°.
4. Press back up.

Keep in mind: Hips stay close to the bench; Elbows point straight back; Shoulders down. Avoid: dropping too deep; elbows flaring out; shrugging.

Exercises where the triceps help

These train other muscles first, but the triceps work alongside them:

• Push-up (bodyweight)
• Incline push-up (bodyweight, bench)
• Barbell bench press (barbell, bench)
• Dumbbell bench press (dumbbells, bench)
• Incline dumbbell press (dumbbells, bench)
• Overhead press (barbell)
• Seated dumbbell shoulder press (dumbbells, bench)
• Pike push-up (bodyweight)
• Straight-arm pulldown (cable machine)
• Dumbbell pullover (dumbbells, bench)
• Mountain climber (bodyweight)

How to train the triceps

• Close-grip pressing, dips and push-ups build strength; extensions isolate it.
• Overhead extensions stretch the long head, which only lengthens fully with the arm raised.
• Lock the elbow out fully but under control, and keep the elbows from flaring.

Questions

Other muscles: Biceps · Forearms · All muscles

General fitness information for healthy adults, not medical advice.