205 Best Triceps Exercises, With Photos and Muscle Maps

Back of the upper arm. Straightening the elbow.

Front
Back

Triceps highlighted on the body.

Exercises 205
Primary Target 70 movements
Stretches 5
Location Back of the upper arm

Triceps Exercises — Primary Target 70

These load the triceps directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Push-Ups Push-Ups beginner No Equipment AI tracked Band Skull Crusher Band Skull Crusher beginner Resistance Bands Bench Dips Bench Dips beginner No Equipment Body Tricep Press Body Tricep Press beginner No Equipment Cable Incline Triceps Extension Cable Incline Triceps Extension beginner Cable Machine Cable Lying Triceps Extension Cable Lying Triceps Extension beginner Cable Machine Cable One Arm Tricep Extension Cable One Arm Tricep Extension beginner Cable Machine Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension beginner Cable Machine Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press beginner Barbell Close-Grip Dumbbell Press Close-Grip Dumbbell Press beginner Dumbbells Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press beginner E-Z Curl Bar Decline Dumbbell Triceps Extension Decline Dumbbell Triceps Extension beginner Dumbbells Decline EZ Bar Triceps Extension Decline EZ Bar Triceps Extension beginner Barbell Dip Machine Dip Machine beginner Machines Dumbbell Tricep Extension -Pronated Grip Dumbbell Tricep Extension -Pronated Grip beginner Dumbbells EZ-Bar Skullcrusher EZ-Bar Skullcrusher beginner E-Z Curl Bar Incline Push-Up Close-Grip Incline Push-Up Close-Grip beginner No Equipment JM Press JM Press beginner Barbell Low Cable Triceps Extension Low Cable Triceps Extension beginner Cable Machine Machine Triceps Extension Machine Triceps Extension beginner Machines One Arm Pronated Dumbbell Triceps Extension One Arm Pronated Dumbbell Triceps Extension beginner Dumbbells One Arm Supinated Dumbbell Triceps Extension One Arm Supinated Dumbbell Triceps Extension beginner Dumbbells Parallel Bar Dip Parallel Bar Dip beginner Not specified Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown beginner Cable Machine Seated Bent-Over One-Arm Dumbbell Triceps Extension Seated Bent-Over One-Arm Dumbbell Triceps Extension beginner Dumbbells Seated Triceps Press Seated Triceps Press beginner Dumbbells Sled Overhead Triceps Extension Sled Overhead Triceps Extension beginner Not specified Smith Machine Close-Grip Bench Press Smith Machine Close-Grip Bench Press beginner Machines Speed Band Overhead Triceps Speed Band Overhead Triceps beginner Resistance Bands Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over One-Arm Dumbbell Triceps Extension beginner Dumbbells Standing Bent-Over Two-Arm Dumbbell Triceps Extension Standing Bent-Over Two-Arm Dumbbell Triceps Extension beginner Dumbbells Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension beginner Dumbbells Standing One-Arm Dumbbell Triceps Extension Standing One-Arm Dumbbell Triceps Extension beginner Dumbbells Standing Overhead Barbell Triceps Extension Standing Overhead Barbell Triceps Extension beginner Barbell Standing Towel Triceps Extension Standing Towel Triceps Extension beginner No Equipment Supine Chest Throw Supine Chest Throw beginner Medicine Ball Tricep Dumbbell Kickback Tricep Dumbbell Kickback beginner Dumbbells Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope beginner Cable Machine Triceps Pushdown Triceps Pushdown beginner Cable Machine Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment beginner Cable Machine Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment beginner Cable Machine Bench Press Bench Press intermediate Barbell Bench Press - Powerlifting Bench Press - Powerlifting intermediate Barbell Board Press Board Press intermediate Barbell Body-Up Body-Up intermediate No Equipment Chain Handle Extension Chain Handle Extension intermediate Not specified Close-Grip Push-Up off of a Dumbbell Close-Grip Push-Up off of a Dumbbell intermediate No Equipment Decline Close-Grip Bench To Skull Crusher Decline Close-Grip Bench To Skull Crusher intermediate Barbell Dumbbell Floor Press Dumbbell Floor Press intermediate Dumbbells Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension intermediate Dumbbells Floor Press Floor Press intermediate Barbell Floor Press with Chains Floor Press with Chains intermediate Barbell Incline Barbell Triceps Extension Incline Barbell Triceps Extension intermediate Barbell Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension intermediate Cable Machine Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Extension Behind The Head intermediate Barbell Lying Close-Grip Barbell Triceps Press To Chin Lying Close-Grip Barbell Triceps Press To Chin intermediate E-Z Curl Bar Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension intermediate Dumbbells Lying Triceps Press Lying Triceps Press intermediate E-Z Curl Bar One Arm Floor Press One Arm Floor Press intermediate Barbell Pin Presses Pin Presses intermediate Barbell Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position intermediate No Equipment Reverse Band Bench Press Reverse Band Bench Press intermediate Barbell Reverse Triceps Bench Press Reverse Triceps Bench Press intermediate Barbell Ring Dips Ring Dips intermediate Not specified Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate Dumbbells Standing Low-Pulley One-Arm Triceps Extension Standing Low-Pulley One-Arm Triceps Extension intermediate Cable Machine Tate Press Tate Press intermediate Dumbbells Tricep Dips Tricep Dips intermediate No Equipment Weighted Bench Dip Weighted Bench Dip intermediate Not specified Bench Press with Chains Bench Press with Chains advanced Barbell

Exercises That Also Work the Triceps 135

The triceps assists rather than leads in these — useful for volume without repeating the same movement.

Alternating Cable Shoulder Press Alternating Cable Shoulder Press beginner Cable Machine Alternating Floor Press Alternating Floor Press beginner Kettlebell Anti-Gravity Press Anti-Gravity Press beginner Barbell Back Flyes - With Bands Back Flyes - With Bands beginner Resistance Bands Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip beginner Barbell Bench Press - With Bands Bench Press - With Bands beginner Resistance Bands Bradford/Rocky Presses Bradford/Rocky Presses beginner Barbell Cable Chest Press Cable Chest Press beginner Cable Machine Cable Shoulder Press Cable Shoulder Press beginner Cable Machine Chest Push (multiple response) Chest Push (multiple response) beginner Medicine Ball Chest Push (single response) Chest Push (single response) beginner Medicine Ball Chest Push from 3 point stance Chest Push from 3 point stance beginner Medicine Ball Chest Push with Run Release Chest Push with Run Release beginner Medicine Ball Decline Barbell Bench Press Decline Barbell Bench Press beginner Barbell Decline Dumbbell Bench Press Decline Dumbbell Bench Press beginner Dumbbells Decline Push-Up Decline Push-Up beginner Not specified Decline Smith Press Decline Smith Press beginner Machines Dumbbell Bench Press Dumbbell Bench Press beginner Dumbbells Dumbbell Bench Press with Neutral Grip Dumbbell Bench Press with Neutral Grip beginner Dumbbells Dumbbell Incline Shoulder Raise Dumbbell Incline Shoulder Raise beginner Dumbbells Extended Range One-Arm Kettlebell Floor Press Extended Range One-Arm Kettlebell Floor Press beginner Kettlebell Front Raise And Pullover Front Raise And Pullover beginner Barbell Hammer Grip Incline DB Bench Press Hammer Grip Incline DB Bench Press beginner Dumbbells Heavy Bag Thrust Heavy Bag Thrust beginner Not specified

Showing 24 of 135. Browse the full library →

Triceps Stretches 5

Mobility work for the same muscles. Full stretch library →

Overhead Stretch Overhead Stretch beginner Not specified Tricep Side Stretch Tricep Side Stretch beginner Not specified Triceps Stretch Triceps Stretch beginner Not specified Overhead Lat Overhead Lat advanced Not specified Overhead Triceps Overhead Triceps advanced No Equipment

Triceps Exercises by Equipment

Barbell 48 triceps exercises Dumbbells 36 triceps exercises Kettlebell 26 triceps exercises No Equipment 24 triceps exercises Cable Machine 20 triceps exercises Machines 14 triceps exercises Medicine Ball 7 triceps exercises Resistance Bands 5 triceps exercises E-Z Curl Bar 5 triceps exercises Exercise Ball 1 triceps exercise

Frequently Asked Questions

What are the best triceps exercises?

Fitnit lists 205 triceps exercises, 70 of which train the triceps as the primary muscle. The top of that list is Push-Ups, Band Skull Crusher, Bench Dips, Body Tricep Press.

Where is the triceps?

Back of the upper arm. Straightening the elbow.

How do I stretch the triceps?

Fitnit lists 5 triceps stretches, including Overhead Stretch, Tricep Side Stretch, Triceps Stretch. Each has photographs and instructions.

Can I train triceps at home with no equipment?

Yes — 24 of these need no equipment at all, including Push-Ups, Bench Dips, Body Tricep Press.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Biceps Exercises Bending the elbow and turning the palm upward Forearms Exercises Grip strength and wrist movement Core Exercises Trunk flexion, rotation and resisting movement of the spine All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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