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Triceps

Elbow extension from presses, dips and extension patterns.

Arms168 Exercises
Triceps — Muscle parts: Triceps long head, Triceps lateral head, Triceps medial head (Front)Front
Triceps — Muscle parts: Triceps long head, Triceps lateral head, Triceps medial head (Back)Back
Muscle parts
  • Triceps long head
  • Triceps lateral head
  • Triceps medial head

Exercises that train the Triceps

How to train it

Train the Triceps with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Triceps FAQ

What are the best exercises for the Triceps?

Assisted Triceps Dip (Kneeling), Band Overhead Triceps Extension, Band Pushdown and Barbell Close Grip Bench Press are among the most effective triceps exercises. Pair a heavy compound movement with one or two assistance exercises to train the triceps through its full range.

How often should you train the Triceps?

Training the triceps two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding triceps sessions so the muscle can recover and grow.

Related muscles

Biceps

Biceps

Elbow flexion from curls, chins and neutral-grip pulls.

175 Exercises
Forearms

Forearms

Grip, wrist flexion, wrist extension and loaded holds.

169 Exercises