Learn More About the Triceps
Triceps muscles help with elbow extension and pushing movements and are found in the back of the upper arms. Learn more about the triceps and how to strengthen it on FitnessTracker.
Featured Triceps Exercises
In this section you will find a number of featured triceps exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
A barbell exercise that builds triceps and upper-body strength using a shortened range of motion off safety pins.
Barbell Bench Press with Chains targets the chest, triceps, and shoulders. It’s ideal for explosive strength and variable resistance training.
Kneeling Cable Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
A powerful barbell movement for isolating the triceps while also engaging the chest and shoulders.
All Triceps Exercises
This section contains every triceps exercise that we have in our system. If you know of some that we're missing, please contact us.
Band Skullcrusher
Band Skullcrusher targets your triceps and forearms using controlled resistance. Great for accessory strength and elbow stability.
Barbell Bench Press with Chains
Barbell Bench Press with Chains targets the chest, triceps, and shoulders. It’s ideal for explosive strength and variable resistance training.
Bench Dips
Bench Dips develop triceps control and strength with minimal equipment.
Board Press
Board Press targets the triceps and supporting muscles to improve top-end bench press strength and tricep size.
Body Tricep Press
Body Triceps Press targets your triceps using only your bodyweight, ideal for building pushing strength and muscle control.
Body-Up
This no-equipment movement builds pressing strength and postural control, making it useful for strength, stability, and conditioning.
Cable Incline Triceps Extension
Cable Incline Triceps Extensions develop triceps power and control with continuous resistance.
Cable Lying Triceps Extension
Cable Lying Triceps Extension strengthens the triceps with better control and safer elbow mechanics.
Cable One Arm Tricep Extension
Cable One Arm Tricep Extension builds balanced triceps strength while reinforcing elbow stability.
Cable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extensions build long-head triceps mass and shoulder stability.
Chain Handle Extension
Chain Handle Extension isolates the triceps using an unstable load for enhanced joint control and strength development.
Close-Grip Barbell Bench Press
Close-Grip Barbell Bench Press builds pressing power with emphasis on triceps activation.
Close-Grip Dumbbell Press
Close-Grip Dumbbell Press targets the triceps while improving balanced pressing mechanics.
Close-Grip EZ-Bar Press
Close-Grip EZ-Bar Press targets the triceps with a comfortable, joint-friendly pressing path.
Close-Grip Push-Up off of a Dumbbell
Close-Grip Push-Up off of a Dumbbell builds upper body strength and triceps control with a narrow hand position and increased time under tension.
Decline Close-Grip Bench To Skull Crusher
Decline Close-Grip Bench to Skull Crusher builds powerful, well-rounded triceps engagement.
Decline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extensions help build strong, defined triceps with constant tension.
Decline EZ Bar Triceps Extension
Decline EZ Bar Triceps Extensions target the triceps with focused, isolated effort.
Dips (Triceps Focus)
Dips (Triceps Focus) train your triceps while supporting balanced development across the upper body. Ideal for strength and control.
Dips
Dips are a compound pushing movement that targets the chest and triceps while training control through the shoulders and core.
Dumbbell Floor Press
This pressing variation develops triceps strength and upper-body control with minimal equipment.
Dumbbell One-Arm Triceps Extension
A unilateral triceps exercise that improves muscle balance and arm extension strength.
Dumbbell Skullcrusher
An effective dumbbell movement for building bigger, stronger triceps with reduced joint strain.
Dumbbell Tricep Extension - Pronated Grip
An effective way to isolate and develop triceps strength using dumbbells and proper positioning.
EZ-Bar Skullcrusher
A classic pressing movement for developing stronger, defined triceps.
Floor Press with Chains
Great for lockout power, this movement builds triceps and chest strength under dynamic resistance.
Floor Press
This barbell movement builds upper body power with a focus on lockout and control.
Incline Barbell Triceps Extension
A triceps isolation exercise that targets the long head with a comfortable incline setup.
Incline Push-Up Close-Grip
An incline bodyweight push-up focused on triceps activation using a close grip.
JM Press
A powerful barbell movement for isolating the triceps while also engaging the chest and shoulders.
Kneeling Cable Triceps Extension
Kneeling Cable Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Low Cable Triceps Extension
Low Cable Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Lying Close-Grip Barbell Triceps Extension Behind The Head
Lying Close-Grip Barbell Triceps Extension Behind The Head targets your triceps. It is great for building balanced strength and improving control.
Lying Close-Grip Barbell Triceps Press To Chin
Lying Close-Grip Barbell Triceps Press To Chin targets your triceps. It is great for building balanced strength and improving control.
Lying Dumbbell Tricep Extension
Lying Dumbbell Tricep Extension targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Lying Triceps Press
Lying Triceps Press targets your triceps. It is great for building balanced strength and improving control.
Machine Dips
Machine Dips targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Machine Triceps Extension
A great tool for focused triceps development with minimal risk of form breakdown.
One Arm Floor Press
A floor-based barbell press that builds strength and control in one arm at a time.
One Arm Pronated Dumbbell Triceps Extension
One Arm Pronated Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
One Arm Supinated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Overhead Triceps
A partner-assisted stretch for improving triceps and lat flexibility, perfect for post-workout recovery.
Pin Presses
A barbell exercise that builds triceps and upper-body strength using a shortened range of motion off safety pins.
Push-Ups - Close Triceps Position
Push-Ups - Close Triceps Position targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Reverse Band Bench Press
Reverse Band Bench Press targets your triceps along with the chest, forearms, lats, middle back, and shoulders. It is great for building balanced strength and improving control.
Reverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown targets your triceps. It is great for building balanced strength and improving control.
Reverse Triceps Bench Press
Reverse Triceps Bench Press targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Ring Dips
An unstable dip variation that builds pressing power and full-body coordination.
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Seated Triceps Press
Seated Triceps Press targets your triceps. It is great for building balanced strength and improving control.
Sled Overhead Triceps Extension
Sled Overhead Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Smith Machine Close-Grip Bench Press
Smith Machine Close-Grip Bench Press targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Speed Band Overhead Triceps
A resistance band triceps movement that improves power and isolation from an overhead position.
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps along with the shoulders. It is great for building balanced strength and improving control.
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extensions strengthen the back of the arms and improve overhead stability.
Standing Low-Pulley One-Arm Triceps Extension
Standing Low-Pulley One-Arm Triceps Extension builds unilateral triceps strength and shoulder control.
Standing One-Arm Dumbbell Triceps Extension
Standing One-Arm Dumbbell Triceps Extensions improve triceps symmetry, arm control, and shoulder mobility.
Standing Overhead Barbell Triceps Extension
Standing Overhead Triceps Extensions target the triceps and shoulders, improving arm lockout and upper body control.
Standing Towel Triceps Extension
Standing Towel Triceps Extensions help strengthen the triceps with minimal equipment, making them ideal for partner workouts or home training.
Supine Chest Throw
Supine Chest Throw targets the triceps while training explosive pressing strength in the chest and shoulders.
Tate Press
Tate Press targets the triceps while also involving the chest and shoulders for added upper-body control.
Tricep Dumbbell Kickback
Tricep Dumbbell Kickbacks target your triceps and support upper-body control and definition.
Tricep Side Stretch
This quick stretch relieves upper arm tension and improves overhead mobility.
Triceps Overhead Extension with Rope
Overhead rope extensions stretch and strengthen the triceps through a full range of motion.
Triceps Pushdown - Rope Attachment
This variation isolates your triceps with a wide finishing motion for peak contraction.
Triceps Pushdown - V-Bar Attachment
This variation isolates the triceps with a joint-friendly grip for efficient training.
Triceps Pushdown
A classic isolation move to target and strengthen your triceps.
Triceps Stretch
The Triceps Stretch is a gentle movement that targets your upper arms and back muscles.
Weighted Bench Dip
Weighted Bench Dip builds triceps power and complements upper-body strength routines.