Tricep workouts
Two triceps workouts with a heavy press, an overhead extension and a pushdown, plus every triceps exercise in the library.
The triceps makes up about two thirds of the upper arm. Its long head crosses the shoulder, so it’s worked hardest when your arm is overhead; pushdowns and close-grip presses train the other two heads more. A good triceps workout includes one of each.
Tricep workout
One exercise for each job: heavy press, overhead stretch, pushdown.
Barbell Close-grip Bench Press- Sets
- 4
- Reps
- 6–8
- Rest
- 2 min
Cable Overhead Triceps Extension (Rope Attachment)- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90 s
Cable Pushdown (With Rope Attachment)- Sets
- 3
- Reps
- 10–15
- Rest
- 60 s
Barbell Lying Triceps Extension Skull Crusher- Sets
- 2
- Reps
- 8–12
- Rest
- 90 s
Tricep workout with dips
Dips and a dumbbell extension, finished with pushdowns.
Triceps Dip- Sets
- 4
- Reps
- 8–12
- Rest
- 2 min
Dumbbell Seated Triceps Extension- Sets
- 3
- Reps
- 10–12
- Rest
- 90 s
Cable Pushdown- Sets
- 3
- Reps
- 12–15
- Rest
- 60 s
Dumbbell Kickback- Sets
- 2
- Reps
- 12–15 each side
- Rest
- 60 s
Can’t do one of these?
Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.
Tips
- Do at least one overhead extension per workout. It is the only position that fully stretches the long head, the biggest part of the triceps.
- Lock your upper arm in place on pushdowns and extensions. Only the forearm should move.
- Use close-grip presses and dips for heavy work, and save extensions for moderate weights and higher reps; elbows don’t love heavy skull crushers.
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.
160 triceps exercises
Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.
- Triceps DipBody weight
Cable KickbackCable- Cable PushdownCable
Diamond Push-upBody weight- Dumbbell KickbackDumbbell
Close-grip Push-upBody weight
Triceps Dips FloorBody weight
Dumbbell Tate PressDumbbell
Barbell Jm Bench PressBarbell
Bench Dip (Knees Bent)Body weight
Cable One Arm Tricep PushdownCable- Barbell Close-grip Bench PressBarbell
Dumbbell Lying Triceps ExtensionDumbbell
Dumbbell Neutral Grip Bench PressDumbbell- Dumbbell Seated Triceps ExtensionDumbbell
- Cable Pushdown (With Rope Attachment)Cable
Barbell Standing Overhead Triceps ExtensionBarbell- Barbell Lying Triceps Extension Skull CrusherBarbell
Questions
How many triceps exercises are there?
SPLYT’s exercise library has 160 triceps exercises, including Triceps Dip, Cable Kickback and Cable Pushdown, each with step-by-step instructions, a demonstration and the muscles it works.
What is the best tricep exercise?
Overhead extensions build the most size because they stretch the long head, and close-grip bench press lets you go heaviest. Most good programs use both.
Do push-ups work the triceps?
Yes, especially with your hands close together. Diamond and close-grip push-ups put most of the load on the triceps.