Muscle group
The triceps straightens your elbow, so triceps exercises are all about extending the arm against resistance: pushdowns, extensions, dips and close-grip presses. They make up most of the back of the upper arm.
Written by the GymStreak coaching teamUpdated
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The triceps brachii has three heads: long, lateral and medial. All three straighten the elbow. The long head also crosses the shoulder joint, so it is stretched most when your arm is overhead or behind your body, as in overhead extensions and skull crushers.
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Heavier compound moves such as close-grip bench presses and dips let the triceps work alongside the chest and shoulders. Isolation moves such as cable pushdowns, kickbacks and extensions let you target the triceps directly and are gentle to learn. Keep the upper arm still during pushdowns and extensions, and control the lowering phase; elbows can feel irritated by very heavy extension work, so progress gradually.
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Combine one compound option (close-grip press, dips or diamond push-ups) with one extension that works the arm overhead or behind the body and one pushdown. Bench and floor dips are the easiest bodyweight starting points.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the triceps, also working the shoulders.
Beginner compound barbell exercise for the triceps and chest, also working the shoulders.
Beginner compound bodyweight exercise for the triceps, also working the abs, glutes and hamstrings.
Beginner isolation cable machine exercise for the triceps.
Beginner isolation barbell exercise for the triceps.
Beginner compound bodyweight exercise for the triceps, also working the chest.
Beginner isolation cable machine exercise for the triceps.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation barbell exercise for the triceps.
Intermediate compound bodyweight exercise for the triceps, also working the chest and shoulders.
Intermediate compound bodyweight exercise for the triceps, also working the chest, shoulders and abs.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Free GymStreak calculators that go with triceps training.
Guides from the GymStreak blog on this topic.
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