Best Triceps Exercises
71 exercises target the triceps as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Triceps Exercises
Bench Press - Powerlifting
Bench Press with Chains
Board Press
Close-Grip Barbell Bench Press
Decline Close-Grip Bench To Skull Crusher
Decline EZ Bar Triceps Extension
Floor Press
Floor Press with Chains
Incline Barbell Triceps Extension
Dumbbell Triceps Exercises
Close-Grip Dumbbell Press
Decline Dumbbell Triceps Extension
Dumbbell Floor Press
Dumbbell One-Arm Triceps Extension
Dumbbell Tricep Extension -Pronated Grip
Lying Dumbbell Tricep Extension
One Arm Pronated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Cable & Machine Triceps Exercises
Cable Incline Triceps Extension
Cable Lying Triceps Extension
Cable One Arm Tricep Extension
Cable Rope Overhead Triceps Extension
Dip Machine
Kneeling Cable Triceps Extension
Low Cable Triceps Extension
Machine Triceps Extension
Reverse Grip Triceps Pushdown
Bodyweight Triceps Exercises
Bench Dips
Body-Up
Body Tricep Press
Close-Grip Push-Up off of a Dumbbell
Dips - Triceps Version
Incline Push-Up Close-Grip
Overhead Triceps
Push-Ups - Close Triceps Position
Standing Towel Triceps Extension
Other Equipment Triceps Exercises
Band Skull Crusher
Chain Handle Extension
Close-Grip EZ-Bar Press
EZ-Bar Skullcrusher
Lying Close-Grip Barbell Triceps Press To Chin
Lying Triceps Press
Parallel Bar Dip
Ring Dips
Sled Overhead Triceps Extension
Sample Triceps Workout
| Exercise | Sets | Reps |
|---|---|---|
| Bench Dips | 4 | 6-8 |
| Bench Press - Powerlifting | 4 | 6-8 |
| Band Skull Crusher | 3 | 10-12 |
| Body-Up | 3 | 10-12 |
| Body Tricep Press | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Triceps
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the triceps without systemic fatigue.
Often Trained With
Pair triceps training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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