Best Exercises for Triceps
The triceps (back of the upper arm) is responsible for elbow extension. Here are the best exercises ranked by effectiveness.
#1. Push-Ups Fitnit Tracked
Why it's great: Push-Ups is a primary mover for the triceps. Rated beginner, burning ~7 cal/min.
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Equipment: None | Targets: Chest, Triceps, Anterior Deltoids (primary), Core, Serratus Anterior (secondary)
Pros
- Builds upper body pushing strength
- Requires no equipment and can be done anywhere
- Strengthens core stability
Cons
- Limited progressive overload without added weight
#2. Bench Press
Why it's great: Bench Press is a primary mover for the triceps. Rated intermediate, burning ~6 cal/min.
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Equipment: Barbell | Targets: Chest, Triceps, Anterior Deltoids (primary), Biceps, Forearms, Core (secondary)
Pros
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
Cons
- Requires barbell
#3. Tricep Dips
Why it's great: Tricep Dips is a primary mover for the triceps. Rated intermediate, burning ~6 cal/min.
Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.
Equipment: Dip-bars | Targets: Triceps (primary), Chest, Anterior Deltoids (secondary)
Pros
- Excellent compound exercise for tricep development
- Builds pushing strength
- No special equipment needed (can use a bench)
Cons
- Requires dip-bars
#4. Shoulder Press
Why it's great: Shoulder Press is a secondary mover for the triceps. Rated intermediate, burning ~5 cal/min.
The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.
Equipment: Dumbbells | Targets: Anterior Deltoids, Lateral Deltoids (primary), Triceps, Trapezius, Core (secondary)
Pros
- Builds broad, strong shoulders
- Improves overhead pressing strength
- Enhances core stability when standing
Cons
- Requires dumbbells
- Targets triceps as secondary
Frequently Asked Questions
What is the best exercise for triceps?
The best exercise for triceps is push-ups. It effectively targets the triceps as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for triceps?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train triceps?
Train triceps 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track triceps exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like push-ups.
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