Tricep Exercises

94 exercises — The triceps make up roughly two-thirds of your upper-arm mass, so training them well is the fastest route to bigger arms. The muscle has three heads, and hitting all of them means combining pressing movements like close-grip bench presses and dips with overhead and pushdown extensions that stretch and isolate the long head. This page collects every tricep exercise in the WorkoutX library, each with a looping video animation so you can lock in your elbow position and avoid flaring or cheating the weight. Cable pushdowns deliver constant tension, skull crushers overload the long head, and bodyweight dips build raw pressing strength. Open any exercise for the muscles worked, equipment, and step-by-step instructions. Developers can fetch the same tricep data and video links directly from the WorkoutX API.

Band Bent Over One Arm Kickback exercise demonstration

Band Bent Over One Arm Kickback

Triceps · beginner

Band Incline Triceps Extension exercise demonstration

Band Incline Triceps Extension

Triceps · beginner

Band Lying Press Down exercise demonstration

Band Lying Press Down

Triceps · beginner

Band Skullcrusher exercise demonstration

Band Skullcrusher

Triceps · beginner

Band Triceps Pushdown Single Arm exercise demonstration

Band Triceps Pushdown Single Arm

Triceps · beginner

Barbell Close Grip Press exercise demonstration

Barbell Close Grip Press

Triceps · intermediate

Barbell Hooklying Bench Press Close Elbows exercise demonstration

Barbell Hooklying Bench Press Close Elbows

Triceps · intermediate

Barbell Jm Bench Press exercise demonstration

Barbell Jm Bench Press

Triceps · intermediate

Barbell Lying Extension exercise demonstration

Barbell Lying Extension

Triceps · beginner

Barbell Lying Triceps Extension exercise demonstration

Barbell Lying Triceps Extension

Triceps · beginner

Barbell Lying Triceps Skull Crushers exercise demonstration

Barbell Lying Triceps Skull Crushers

Triceps · beginner

Barbell Reverse Close Grip Bench Press exercise demonstration

Barbell Reverse Close Grip Bench Press

Triceps · intermediate

Barbell Seated Overhead Triceps Press exercise demonstration

Barbell Seated Overhead Triceps Press

Triceps · beginner

Barbell Standing Overhead Triceps Extension exercise demonstration

Barbell Standing Overhead Triceps Extension

Triceps · intermediate

Bench Dip (Knees Bent) exercise demonstration

Bench Dip (Knees Bent)

Triceps · intermediate

Bench Dip on Floor exercise demonstration

Bench Dip on Floor

Triceps · intermediate

Bench Reverse Plank Hold exercise demonstration

Bench Reverse Plank Hold

Triceps · intermediate

Bench Triceps Dip Leg Curls exercise demonstration

Bench Triceps Dip Leg Curls

Triceps · intermediate

Bench Triceps Dip Straight Legs exercise demonstration

Bench Triceps Dip Straight Legs

Triceps · intermediate

Bodyweight Kneeling Triceps Extension exercise demonstration

Bodyweight Kneeling Triceps Extension

Triceps · beginner

Bodyweight Overhead Triceps Extension exercise demonstration

Bodyweight Overhead Triceps Extension

Triceps · intermediate

Bodyweight Triceps Extension exercise demonstration

Bodyweight Triceps Extension

Triceps · intermediate

Cable Alternate Triceps Extension exercise demonstration

Cable Alternate Triceps Extension

Triceps · beginner

Cable Cross Pushdown exercise demonstration

Cable Cross Pushdown

Triceps · beginner

Cable Lying Triceps Extension exercise demonstration

Cable Lying Triceps Extension

Triceps · beginner

Cable Lying Triceps Extension (Low) exercise demonstration

Cable Lying Triceps Extension (Low)

Triceps · beginner

Cable Neutral Grip Kickback exercise demonstration

Cable Neutral Grip Kickback

Triceps · beginner

Cable Overhead Extension Rope exercise demonstration

Cable Overhead Extension Rope

Triceps · beginner

Cable Pushdown exercise demonstration

Cable Pushdown

Triceps · beginner

Cable Reverse Grip Pushdown exercise demonstration

Cable Reverse Grip Pushdown

Triceps · beginner

Cable Reverse Grip Triceps Push Down Straight Bar on Crossover exercise demonstration

Cable Reverse Grip Triceps Push Down Straight Bar on Crossover

Triceps · beginner

Cable Reverse Grip Triceps Pushdown (Ez-Bar) exercise demonstration

Cable Reverse Grip Triceps Pushdown (Ez-Bar)

Triceps · beginner

Cable Reverse Grip Triceps Pushdown Back Side Pov exercise demonstration

Cable Reverse Grip Triceps Pushdown Back Side Pov

Triceps · beginner

Cable Triceps Overhead Extension (Ez Bar) exercise demonstration

Cable Triceps Overhead Extension (Ez Bar)

Triceps · beginner

Cable Triceps Push Down Elbow Out (V Bar) exercise demonstration

Cable Triceps Push Down Elbow Out (V Bar)

Triceps · beginner

Cable Triceps Push Down Ez Bar exercise demonstration

Cable Triceps Push Down Ez Bar

Triceps · beginner

Cable Triceps Push Down Ez Bar Close Grip exercise demonstration

Cable Triceps Push Down Ez Bar Close Grip

Triceps · beginner

Cable Triceps Push Down Ez Bar Wide Grip exercise demonstration

Cable Triceps Push Down Ez Bar Wide Grip

Triceps · beginner

Cable Triceps Push Down Straight Bar exercise demonstration

Cable Triceps Push Down Straight Bar

Triceps · beginner

Cable Triceps Push Down v Bar exercise demonstration

Cable Triceps Push Down v Bar

Triceps · beginner

Chair Triceps Dips exercise demonstration

Chair Triceps Dips

Triceps · beginner

Close Grip Barbell Bench Press exercise demonstration

Close Grip Barbell Bench Press

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2) exercise demonstration

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

Close Grip Push Up exercise demonstration

Close Grip Push Up

Triceps · intermediate

Diamond Push Up exercise demonstration

Diamond Push Up

Triceps · intermediate

Diamond Push-Up (Variation 2) exercise demonstration

Diamond Push-Up (Variation 2)

Triceps · intermediate

Diamond Push-Up (On Knees) exercise demonstration

Diamond Push-Up (On Knees)

Triceps · intermediate

Dip Leg Raise on Couch exercise demonstration

Dip Leg Raise on Couch

Triceps · intermediate

Dip on Floor With Chair exercise demonstration

Dip on Floor With Chair

Triceps · beginner

Dumbbell Decline Triceps Pull-Over Extension exercise demonstration

Dumbbell Decline Triceps Pull-Over Extension

Triceps · intermediate

Dumbbell Incline Triceps Extension exercise demonstration

Dumbbell Incline Triceps Extension

Triceps · intermediate

Dumbbell Incline Two Arm Extension exercise demonstration

Dumbbell Incline Two Arm Extension

Triceps · intermediate

Dumbbell Kickback exercise demonstration

Dumbbell Kickback

Triceps · intermediate

Dumbbell Lying One Arm Neutral Triceps Extension exercise demonstration

Dumbbell Lying One Arm Neutral Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension exercise demonstration

Dumbbell Lying Triceps Extension

Triceps · beginner

Dumbbell Lying Triceps Extension on Floor exercise demonstration

Dumbbell Lying Triceps Extension on Floor

Triceps · beginner

Dumbbell One Arm Kickback exercise demonstration

Dumbbell One Arm Kickback

Triceps · intermediate

Dumbbell One Arm Triceps Extension (On Bench) exercise demonstration

Dumbbell One Arm Triceps Extension (On Bench)

Triceps · intermediate

Dumbbell Overhead Extension Seated exercise demonstration

Dumbbell Overhead Extension Seated

Triceps · beginner

Dumbbell Overhead Extension Standing exercise demonstration

Dumbbell Overhead Extension Standing

Triceps · intermediate

Dumbbell Pronate-Grip Triceps Extension exercise demonstration

Dumbbell Pronate-Grip Triceps Extension

Triceps · intermediate

Dumbbell Seated Bench Extension exercise demonstration

Dumbbell Seated Bench Extension

Triceps · beginner

Dumbbell Seated Kickback exercise demonstration

Dumbbell Seated Kickback

Triceps · beginner

Dumbbell Skullcrusher exercise demonstration

Dumbbell Skullcrusher

Triceps · intermediate

Dumbbell Standing Both Arms Kickback exercise demonstration

Dumbbell Standing Both Arms Kickback

Triceps · intermediate

Dumbbell Standing One Arm Extension exercise demonstration

Dumbbell Standing One Arm Extension

Triceps · intermediate

Dumbbell Standing Triceps Extension exercise demonstration

Dumbbell Standing Triceps Extension

Triceps · intermediate

Dumbbell Tate Press exercise demonstration

Dumbbell Tate Press

Triceps · intermediate

Dumbbell Triceps Kick Back Single Arm exercise demonstration

Dumbbell Triceps Kick Back Single Arm

Triceps · intermediate

Dumbbells Triceps Kick Back Both Arms exercise demonstration

Dumbbells Triceps Kick Back Both Arms

Triceps · intermediate

Elbow-Extension exercise demonstration

Elbow-Extension

Triceps · intermediate

Ez Bar Overhead Extensions Standing exercise demonstration

Ez Bar Overhead Extensions Standing

Triceps · intermediate

Floor Tricep Dip exercise demonstration

Floor Tricep Dip

Triceps · intermediate

Headstand exercise demonstration

Headstand

Triceps · advanced

Incline Diamond Push Up on Bench exercise demonstration

Incline Diamond Push Up on Bench

Triceps · intermediate

Incline Push Ups on Chair exercise demonstration

Incline Push Ups on Chair

Triceps · beginner

Kettlebell Decline Skull Crusher exercise demonstration

Kettlebell Decline Skull Crusher

Triceps · intermediate

Kettlebell Skull Crusher exercise demonstration

Kettlebell Skull Crusher

Triceps · intermediate

Kettlebell Standing Tricep Extension exercise demonstration

Kettlebell Standing Tricep Extension

Triceps · intermediate

Landmine Lying Tricep Extension exercise demonstration

Landmine Lying Tricep Extension

Triceps · beginner

One Arm Cow Face Pose - Easy exercise demonstration

One Arm Cow Face Pose - Easy

Triceps · intermediate

Overhand Tricep Stretching Single Arm exercise demonstration

Overhand Tricep Stretching Single Arm

Triceps · beginner

Overhead Extension Resistance Band Both Arms exercise demonstration

Overhead Extension Resistance Band Both Arms

Triceps · beginner

Overhead Triceps Stretch Side Angle exercise demonstration

Overhead Triceps Stretch Side Angle

Triceps · beginner

Plank Pushup exercise demonstration

Plank Pushup

Triceps · intermediate

Plate Overhead Tricep Extension exercise demonstration

Plate Overhead Tricep Extension

Triceps · intermediate

Ring Dips exercise demonstration

Ring Dips

Triceps · intermediate

Single Arm Overhead Extension Resistance Band exercise demonstration

Single Arm Overhead Extension Resistance Band

Triceps · beginner

Suspension Trainer With Grips Triceps Extension exercise demonstration

Suspension Trainer With Grips Triceps Extension

Triceps · intermediate

Tricep Cable Kickback on Crossover Machine exercise demonstration

Tricep Cable Kickback on Crossover Machine

Triceps · beginner

Tricep Extension Machine exercise demonstration

Tricep Extension Machine

Triceps · beginner

Tricep Rope Extension on Crossover Machine exercise demonstration

Tricep Rope Extension on Crossover Machine

Triceps · beginner

Triceps Dip Machine exercise demonstration

Triceps Dip Machine

Triceps · beginner

Triceps Light Stretch exercise demonstration

Triceps Light Stretch

Triceps · beginner

Frequently asked questions

What are the best tricep exercises for mass?

Close-grip bench presses and weighted dips let you move the most weight and build overall tricep size. Add skull crushers and overhead extensions to target the long head.

How do I hit the long head of the triceps?

Overhead movements — overhead cable or dumbbell extensions and skull crushers — put the long head on stretch, which most effectively trains it. Pushdowns emphasize the lateral head.

Are dips good for triceps?

Yes. Bench dips and parallel-bar dips are excellent compound tricep builders. Keep your torso upright to bias the triceps over the chest.

Do these tricep exercises come with animations?

Yes. Every tricep exercise here has a looping animation of the full movement, plus step-by-step instructions, form tips and the muscles worked. Through the WorkoutX API the same animations come as 720p MP4 at 30 fps, with male and female models.

For developers

Building a fitness app?

Get all 94 tricep exercises from the WorkoutX API: names, muscles, equipment, instructions and 720p MP4 animations, in one REST call.

Get a free API key Read the docs

# Tricep exercises, 20 at a time
curl "https://api.workoutxapp.com/v2/exercises?target=triceps&limit=20" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"