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All Tricep Exercises

Below i’ve listed 19 of the best tricep exercises to hit the muscle from every angle. There are tricep exercises for specifically targeting the Lateral Head, Medial Head or Long Head. If you want more bang for your buck, pick ones that hit all three heads.

Lateral Head

These tricep exercises target the Lateral Head, which runs across the upper arm and creates the “horseshoe” shape. It mainly consists of type IIb fibres and responds to heavy, low rep work.

Close Grip Bench Press – Elbows Out

Bench Dip

Dumbbell Kickback

Cable Kickback

Cable Tricep Push-down

 

Medial Head

These tricep exercises target the Medial Head, a slow twitch muscle which loves high rep work. It’s deeper lying but adds to overall tricep size.

Close Grip Bench Press – Elbows In

Cable Tricep Push-down

Cable Tricep Push-down (Reverse Grip)

Cable Overhead Extension

 

Long Head

These tricep exercises target the Long Head, which as you’ve guessed is the longest of the three muscles on the back of the arm. It contains a blend of fast and slow twitch fibres, and works best with arms overhead.

French Press

PJR Pullover

Close Grip Bench Press – Elbows In

Cable Tricep Push-down (Reverse Grip)

Cable Overhead Extension

 

All Three Heads

These tricep exercises target all three heads, so for those just looking to build overall arm size it’s best to start here.

Dumbbell Tricep Extension

Single Arm Dumbbell Extension

Skull Crushers

Tricep Dip

Dip Machine

 

Finishers

These tricep exercises are simple enough you can push yourself close to failure. For that reason, they are great to put last in your workout, after all your other arm work.

Cable Tricep Push-down (Reverse Grip)

Skull Crushers

Close Grip Bench Press – Elbows In