The Best Triceps Exercises, Ranked
Seven triceps exercises in the order worth trying them, from pushdowns to overhead work, plus every other triceps exercise in the library.
By Jobri Fitness
The short answer
Pair one overhead triceps exercise, like the cable or dumbbell overhead extension, with a pushdown or a close-grip press. Bench press and shoulder press already work your triceps, so two direct exercises are plenty for most people.
The 7 best triceps exercises
Triceps Pushdown
CableThe simplest triceps exercise to learn and to load: pin your elbows to your sides and push the bar or rope down.
How to do it: Triceps PushdownCable only
Overhead Triceps Extension
CableWith your arms overhead, the long head of the triceps works from a stretched position that pushdowns don't give you.
How to do it: Overhead Triceps ExtensionAlso with: Dumbbell, Barbell, Kettlebell
Skull Crusher
EZ barA lying extension with an EZ bar that works all three heads and is easy to load in small steps.
How to do it: Skull CrusherAlso with: Dumbbell, Barbell
Close Grip Bench Press
BarbellA press that shifts more of the work to the triceps and lets you use heavy weights.
How to do it: Close Grip Bench PressAlso with: Dumbbell, Smith machine
Dips
BodyweightKeep your torso upright and dips become a heavy bodyweight triceps exercise. Add weight with a belt once reps get easy.
How to do it: DipsAlso with: Machine
Triceps Kickback
CableHardest with your arm straight behind you, a position the other extensions barely load.
How to do it: Triceps KickbackAlso with: Dumbbell
Diamond Push Up
BodyweightHands close together under your chest turn the push up into a triceps exercise you can do anywhere.
How to do it: Diamond Push UpBodyweight only
How these are ranked
The order favors exercises that are easy to learn, easy to load in small steps and easy to track, so the pushdown leads. The picks after it add what it lacks: an overhead position for the long head, heavier loads from presses and dips, and a kickback that's hardest with your arm straight. If a lower pick suits your elbows better, use it.
How much triceps work you need
The number of hard sets you do each week matters more than which exercise you pick. How many sets per week to build muscle covers the numbers, and how to get bigger arms puts them into a plan. The training volume calculator counts your weekly sets per muscle, and the workout plan generator builds a week around them.
All 26 triceps exercises
- 90 Degree Handstand Push Up
- Assisted Dips
- Band Overhead Triceps Extension
- Band Pushdown
- Band-Assisted Dips
- Bench Dips
- Close Grip Bench Press
- Diamond Push Up
- Dips
- French Press
- Handstand Push Up
- Incline Close Grip Bench Press
- Jerk
- JM Press
- Lying Triceps Extension
- One-Arm Overhead Triceps Extension
- One-Arm Triceps Pushdown
- Overhead Triceps Extension
- Reverse Grip Triceps Pushdown
- Skull Crusher
- Sphinx Push Up
- Straight Bar Dips
- Triceps Extension
- Triceps Kickback
- Triceps Pushdown
- Weighted Dips
Log your sets in GymEvo
Log every set, see what you lifted last time, and follow your estimated one-rep max on the free progress chart.