By equipment
Pick the row that matches what you actually have access to.
| Equipment | Exercises | |
|---|---|---|
| Dumbbell | 17 | Browse all Dumbbell → |
| Barbell | 16 | Browse all Barbell → |
| Cable Machine | 12 | Browse all Cable Machine → |
| Bodyweight | 11 | Browse all Bodyweight → |
| Other Equipment | 5 | Browse all Other Equipment → |
| EZ Curl Bar | 4 | Browse all EZ Curl Bar → |
| Machine | 3 | Browse all Machine → |
Ready-made triceps routines
Bodyweight arms workout 8 exercises · full routine Dumbbell arms workout 40 exercises · full routine Barbell arms workout 24 exercises · full routine EZ Curl Bar arms workout 8 exercises · full routine Cable Machine arms workout 21 exercises · full routine
Best triceps exercises with no equipment
Nothing required but floor space.
Bench Dips beginner Body-Up intermediate Body Tricep Press beginner Close-Grip Push-Up off of a Dumbbell intermediate Dips - Triceps Version beginner Incline Push-Up Close-Grip beginner Overhead Triceps expert Push-Ups - Close Triceps Position intermediate Standing Towel Triceps Extension beginner Tricep Side Stretch beginner Triceps Stretch beginner
Beginner triceps exercises
Band Skull Crusher Resistance Bands Cable Incline Triceps Extension Cable Machine Cable Lying Triceps Extension Cable Machine Cable One Arm Tricep Extension Cable Machine Cable Rope Overhead Triceps Extension Cable Machine Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Decline Dumbbell Triceps Extension Dumbbell Decline EZ Bar Triceps Extension Barbell Dip Machine Machine Dumbbell Tricep Extension -Pronated Grip Dumbbell
Common questions
What is the best triceps exercise?
There is no single best one — the right pick depends on your equipment and level. Of the 71 triceps exercises catalogued here, 26 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Bench Dips is a common first choice.
How many triceps exercises can you do without equipment?
11 of the 71 triceps exercises here need no equipment at all, and 31 can be done with home-gym kit such as dumbbells, kettlebells or bands.
Where should beginners start with triceps training?
43 of these 71 exercises are rated beginner. Band Skull Crusher is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.
All 71 triceps exercises
Band Skull Crusher Resistance Bands · beginner Bench Dips Bodyweight · beginner Bench Press - Powerlifting Barbell · intermediate Bench Press with Chains Barbell · expert Board Press Barbell · intermediate Body-Up Bodyweight · intermediate Body Tricep Press Bodyweight · beginner Cable Incline Triceps Extension Cable Machine · beginner Cable Lying Triceps Extension Cable Machine · beginner Cable One Arm Tricep Extension Cable Machine · beginner Cable Rope Overhead Triceps Extension Cable Machine · beginner Chain Handle Extension Other Equipment · intermediate Close-Grip Barbell Bench Press Barbell · beginner Close-Grip Dumbbell Press Dumbbell · beginner Close-Grip EZ-Bar Press EZ Curl Bar · beginner Close-Grip Push-Up off of a Dumbbell Bodyweight · intermediate Decline Close-Grip Bench To Skull Crusher Barbell · intermediate Decline Dumbbell Triceps Extension Dumbbell · beginner Decline EZ Bar Triceps Extension Barbell · beginner Dip Machine Machine · beginner Dips - Triceps Version Bodyweight · beginner Dumbbell Floor Press Dumbbell · intermediate Dumbbell One-Arm Triceps Extension Dumbbell · intermediate Dumbbell Tricep Extension -Pronated Grip Dumbbell · beginner EZ-Bar Skullcrusher EZ Curl Bar · beginner Floor Press Barbell · intermediate Floor Press with Chains Barbell · intermediate Incline Barbell Triceps Extension Barbell · intermediate Incline Push-Up Close-Grip Bodyweight · beginner JM Press Barbell · beginner Kneeling Cable Triceps Extension Cable Machine · intermediate Low Cable Triceps Extension Cable Machine · beginner Lying Close-Grip Barbell Triceps Extension Behind The Head Barbell · intermediate Lying Close-Grip Barbell Triceps Press To Chin EZ Curl Bar · intermediate Lying Dumbbell Tricep Extension Dumbbell · intermediate Lying Triceps Press EZ Curl Bar · intermediate Machine Triceps Extension Machine · beginner One Arm Floor Press Barbell · intermediate One Arm Pronated Dumbbell Triceps Extension Dumbbell · beginner One Arm Supinated Dumbbell Triceps Extension Dumbbell · beginner Overhead Triceps Bodyweight · expert Parallel Bar Dip Other Equipment · beginner Pin Presses Barbell · intermediate Push-Ups - Close Triceps Position Bodyweight · intermediate Reverse Band Bench Press Barbell · intermediate Reverse Grip Triceps Pushdown Cable Machine · beginner Reverse Triceps Bench Press Barbell · intermediate Ring Dips Other Equipment · intermediate Seated Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell · beginner Seated Bent-Over Two-Arm Dumbbell Triceps Extension Dumbbell · intermediate Seated Triceps Press Dumbbell · beginner Sled Overhead Triceps Extension Other Equipment · beginner Smith Machine Close-Grip Bench Press Machine · beginner Speed Band Overhead Triceps Resistance Bands · beginner Standing Bent-Over One-Arm Dumbbell Triceps Extension Dumbbell · beginner Standing Bent-Over Two-Arm Dumbbell Triceps Extension Dumbbell · beginner Standing Dumbbell Triceps Extension Dumbbell · beginner Standing Low-Pulley One-Arm Triceps Extension Cable Machine · intermediate Standing One-Arm Dumbbell Triceps Extension Dumbbell · beginner Standing Overhead Barbell Triceps Extension Barbell · beginner Standing Towel Triceps Extension Bodyweight · beginner Supine Chest Throw Medicine Ball · beginner Tate Press Dumbbell · intermediate Tricep Dumbbell Kickback Dumbbell · beginner Tricep Side Stretch Bodyweight · beginner Triceps Overhead Extension with Rope Cable Machine · beginner Triceps Pushdown Cable Machine · beginner Triceps Pushdown - Rope Attachment Cable Machine · beginner Triceps Pushdown - V-Bar Attachment Cable Machine · beginner Triceps Stretch Bodyweight · beginner Weighted Bench Dip Other Equipment · intermediate
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