256 exercises
The Best 256 Triceps Exercises with Videos & Tips
Discover effective triceps exercises targeting all three heads of the triceps brachii. Every movement includes HD video guidance and biomechanical cues to help you build elbow extension strength, improve pressing power, and develop balanced arm musculature.
Frequently Asked Questions
What muscles do triceps exercises target?
Triceps exercises target the three heads of the triceps brachii: the long head (which crosses the shoulder joint), the lateral head (outer arm), and the medial head (inner arm, deep). The long head is best trained with overhead extension movements, while pushdowns and close-grip pressing emphasize the lateral and medial heads. All three heads work together during elbow extension.
Which is more important for arm size - biceps or triceps?
The triceps make up roughly two-thirds of your upper arm mass, so they actually contribute more to overall arm size than the biceps. If bigger arms are your goal, prioritize triceps training with at least equal or greater volume than your bicep work. Compound pressing movements like bench press and overhead press also train the triceps heavily.
Why do I feel elbow pain during triceps exercises?
Elbow pain during triceps work, usually on the inside or back of the elbow, is often caused by excessive volume, too-heavy skull crushers, or not warming up the elbow joint. Switch to cable pushdowns or overhead extensions with a rope (which are easier on the elbow), reduce weight and increase reps, and add a thorough warm-up with light triceps work before heavy sets. Persistent pain may indicate triceps tendinitis, which requires reduced volume and targeted rehabilitation.
