Bench Dips

- This primarily hits the Lateral Head.
- To make it harder, place a weight in your lap.
- To make it easier, use straight legs and place them on the floor.
- Keep the back straight.
Cable Kickback

- This hits the Lateral Head of the triceps.
- Full extension is important, so don’t go too heavy.
- Pause briefly when the arm is fully extended to make it more effective.
- Keep the body tight and initiate movement through the elbow.
Cable Tricep Push-down

- This primarily hits the Lateral and Medial Heads.
- Initiate the movement with elbow flexion and extension.
- Make sure you straighten the arms fully to hit the triceps best.
- Good finisher exercise to end a session.
- Keep elbows at the side, abs tight, body upright.
Cable Tricep Pushdown (Reverse Grip)

- This primarily hits the Long and Medial Heads.
- Elbows in but slightly in front of the body. Slight forward lean.
- Use a lighter weight as there is more elbow stress.
- You can use an E-Z Curl Bar.
- Pause at full extension.
- This is a good finisher with 15-20 reps.
Dip Machine

- The dip machine hits All Three Heads of the tricep.
- Make sure the arms go fully straight.
- Hold for a count of ONE with arms extended.
- Focus on feeling the tricep working.tr
Dumbbell Tricep Extension

- A variation of the French Press.
- This can hit All Three Tricep Heads.
- You can also do this exercise from standing.
- For added focus, try the movement with one arm.
- Extend the arms straight overhead, keep the body stiff.
PJR Pullover

- This hits the Long Head of the Triceps.
- Rest the upper back on a bench, keep the core tight.
- The movement comes from shoulder extension, not the elbows.
- Don’t lower too far as the back will hyper-extend.
Single Arm Dumbbell Extension

- This can hit All Three Tricep Heads.
- You can also do this exercise seated.
- Keep the core engaged.
- Lower behind the head and return to full extension.
Skull Crushers

- This works All Three Tricep Heads.
- Lower it behind the head for a fuller range of motion.
- Come back to straight arms every rep to hit the triceps.
- Best for higher rep work (10-15 reps) with 2 mins rest or less.
- Try a false grip (don’t wrap thumb round bar).
Tricep Dips

- This works All Three Tricep Heads.
- Watch this to understand how to hit the triceps more.
- Avoid too much forward lean, as that hits chest more.
- Lower until shoulders are slightly below the elbow.
- Head in line with spine.
We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkNo