Best Triceps Exercises
The triceps make up two-thirds of your upper arm. Here are the best exercises, proven rep schemes, and common mistakes to avoid.
Quick Answer
The triceps brachii has three heads — long, lateral, and medial — all converging into one tendon at the elbow. It's responsible for extending the elbow, and the long head also assists with shoulder extension and adduction.
20+ Best Triceps Exercises
Ordered by popularity and training value. Click any exercise for full form cues, video demo, common mistakes, and alternatives.
Parallel Bar Support Hold
Parallel Bars • Beginner
Parallel Bar Dip
Parallel Bars • Intermediate
Diamond Push-Up
Body Only • Intermediate
Ring Dip
Rings • Intermediate
Ring Support Hold
Rings • Intermediate
Negative Dip
Other • Intermediate
Pseudo Planche Push-Up
Body Only • Advanced
Rings Turned Out Support Hold
Rings • Advanced
L-Sit Ring Dip
Rings • Advanced
Foot-Supported L-Sit Hold
Body Only • Intermediate
Wall-Assisted Handstand
Other • Intermediate
Planche Push-Up
Rings • Advanced
Triceps Stretch
Body Only • Beginner
Tucked L-Sit
Body Only • Advanced
Freestanding Handstand
Body Only • Advanced
Straight Bar Dip
Other • Intermediate
Triceps Dip
Body Only • Beginner
Seated Triceps Press
Dumbbell • Beginner
Wall-Assisted Headstand Push-Up
Other • Advanced
Floor Press
Dumbbell • Intermediate
Triceps Pushdown
Cable • Beginner
Standing Overhead Triceps Extension
Cable • Beginner
Pike Headstand Push-Up
Body Only • Advanced
Bench Dip
Body Only • Beginner
Triceps Anatomy
The triceps brachii has three heads — long, lateral, and medial — all converging into one tendon at the elbow. It's responsible for extending the elbow, and the long head also assists with shoulder extension and adduction.
The long head (which crosses the shoulder) responds best to overhead movements like overhead tricep extensions. The lateral head — the visible 'horseshoe' — responds to pushdown and close-grip work. The medial head is the workhorse that fires on every tricep rep.
How to Train Triceps
- Sets / reps
- 10–16 hard sets per week. 8–15 reps for hypertrophy, 5–8 for strength variants like close-grip bench.
- Frequency
- 2 sessions per week, paired with chest or as direct arm work.
- Rest
- 60–90 seconds between sets for hypertrophy.
Training Tips
- ✓Get your elbows overhead on at least one exercise per session — this maximally stretches the long head and drives growth.
- ✓Keep elbows relatively fixed on isolation lifts. Flaring elbows on skull crushers or pushdowns turns them into half-reps.
- ✓Mix compound (close-grip bench, dips) with isolation (pushdowns, extensions).
Common Mistakes
- !Flaring elbows out on skull crushers and pushdowns. Keep them tucked close to the body to keep tension on the triceps.
- !Skipping overhead work. If you only do pushdowns and close-grip bench, the long head will lag behind.
- !Chasing the pump with 30-rep sets. Go heavy enough that 10–12 reps are hard, not chase a burn.
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Frequently Asked Questions
What's the best triceps exercise for mass?
Close-grip bench press is the king of triceps mass builders. It lets you load heavy weight on a compound movement. Follow it with skull crushers for the long head and pushdowns for the lateral head — that 3-exercise combo hits all three heads.
How often should I train triceps?
Twice per week. Triceps are worked on every pressing movement (bench, OHP, dips), so they accumulate more volume than you realize. 2 dedicated sessions of 5–8 hard sets is usually ideal.
Can I get bigger triceps with just dips?
Dips are excellent but narrow — they mainly hit the lateral and medial heads. You still need overhead work (like dumbbell tricep extensions) to target the long head, which is actually the biggest of the three heads.
Are triceps bigger than biceps?
Yes. Triceps make up roughly two-thirds of your upper arm mass. If you want bigger arms, prioritize triceps work over biceps — the ROI is higher.
Why do my elbows hurt on tricep exercises?
Usually from letting elbows flare or from heavy skull crushers with full lockout. Warm up thoroughly, keep elbows tucked on isolation lifts, and stop short of full lockout on skull crushers to protect the elbow joint.
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Shoulders Exercises
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