Compound · Triceps
These 6 exercises are the compound (multi-joint) exercises for the triceps in the GymStreak library, beginner to intermediate level, using bodyweight and barbell. Good places to start: Bench Dips and Close Grip Bench Press. By level: 4 beginner and 2 intermediate.
Written by the GymStreak coaching teamUpdated
01
Compound triceps exercises move more than one joint, so they let you use heavier loads and train the triceps together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
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.
03
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 compound bodyweight exercise for the triceps, also working the chest.
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.
Free GymStreak calculators that go with triceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
