55 Triceps Exercises
Every Triceps exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerCrossover Cable - 2
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerDumbbell - 3
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedBarbellsFlat Bench - 4
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerDumbbell - 5
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedBarbells - 6
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedFlat Bench - 7
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerCrossover Cable - 8
Dips Machine
It's an effective workout for building the base chest and triceps. Machine workout can be targeted more stably than body weight. Please workout while being careful not to open your elbows!
BeginnerTricep Dip Machine - 9
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
Intermediate - 10
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedDumbbellFlat Bench
Ranked 11–55
- 11
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerDumbbell - 12
Overhead Cable Tricep Extension Ⅰ
It is a workout that gives a strong target feeling to the triceps by lifting the grip. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
IntermediateCrossover Cable - 13
Overhead Cable Tricep Extension Ⅱ
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
IntermediateCrossover Cable - 14
Prayer Push
Press your palms together and push
Beginner - 15
Triceps Extension Machine
Since you use a machine, I recommend that you slowly come up with resistance with workout that can safely build your triceps!
BeginnerTricep Extension Machine - 16
Wall Push Up
Do push-ups against the wall
Beginner - 17
One Arm Cable Tricep Extension
Be careful not to move your elbows during workout!
BeginnerCrossover Cable - 18
Arm Crossover
Cross your arms in front of your chest
Beginner - 19
Band Triceps Kickback
1. Grab the band and kick your arm back. 2. This isolation exercise targets your triceps (back of the upper arm).
BeginnerLoop Bands - 20
Band Triceps Pushdown
Pull the band and press your arms down
BeginnerLoop Bands - 21
Chair Dips
Sit on a chair and lower yourself using your arms
Intermediate - 22
Circles Arm
Extend your arms and rotate in circles
Beginner - 23
Close Grip Bench Press
It is an effective workout to build triceps through the deformation of the bench press. It's a workout where you can set the weight high, but beginners should start with light weights slowly!
AdvancedBarbellsFlat Bench - 24
Dumbbell Incline Triceps Extension
Use dumbbells to evenly strengthen your triceps
AdvancedDumbbellIncline Bench - 25
Dumbbell Kickback
Kick back with a dumbbell
BeginnerDumbbell - 26
Incline EZ-Bar Triceps Extension
Use an EZ bar to reduce wrist strain and focus on your triceps
AdvancedEZ-BarIncline Bench - 27
Kneeling Triceps Extension
Kneel and raise your arms overhead
Beginner - 28
Kneeling Triceps Stretch
This is a static stretch for your triceps and shoulders
Beginner - 29
One Arm Cable KickBack
It is an essential workout for men to build thick forearms and for women to create toned forearm lines. Pull your elbows up and put them on your sides!
AdvancedCrossover Cable - 30
One Arm Cable Tricep Pushdown
It's a workout that can target the triceps more because you can focus on one side at a time!
BeginnerCrossover Cable - 31
Overhead Dumbbell Triceps Extension
Hold the dumbbell and extend your arms overhead.
BeginnerDumbbell - 32
Overhead Triceps Extension
Raise your arm overhead and stretch your triceps.
Beginner - 33
Overhead Triceps Stretch
This move stretches your triceps, sides, and back.
Beginner - 34
Shoulder External and Internal Rotation
Lift your arms to the side and rotate your shoulders in and out.
Beginner - 35
Standing Elbow Clap
Clap with your elbows together
Beginner - 36
Standing Elbow Opener
Open your arms to the sides.
Beginner - 37
Standing Elbow Stretch
Raise your arms and touch your elbows together
Beginner - 38
Standing Elbow Touch
Raise your arms and touch your elbows together
Beginner - 39
Straight Arm Dumbbell Kick Back
Extend your arms back with the dumbbells
BeginnerDumbbell - 40
Tricep Pushdown Machine
It is a workout that contracts triceps muscles by pressing the handle of the machine down hard. It's more effective because it's heavier than when you're on a cable, so you can put a lot of load on it!
BeginnerTricep Dip Machine - 41
Cable Cross Body Tricep Extension
This exercise uses a cable cross motion to work and stretch your triceps.
AdvancedCrossover Cable - 42
Cable Reverse Push Down
Use a reverse grip to target the long head of your triceps.
AdvancedCrossover Cable - 43
Decline Close Grip Smith Machine Bench Press
This press targets your triceps and front upper body at a decline angle.
AdvancedSmith MachineDecline Bench - 44
Dumbbell JM Press
This variation uses dumbbells to boost your arm control.
AdvancedDumbbellFlat Bench - 45
Dumbbell Tate Press
This dumbbell press variation targets your inner triceps.
AdvancedDumbbellFlat Bench - 46
Incline Barbell Triceps Extension
This upper body exercise strengthens your triceps by keeping them engaged.
AdvancedBarbellsIncline Bench - 47
JM Press
This power triceps exercise is a mix of bench press and skull crushers.
AdvancedBarbellsFlat Bench - 48
Ring Dips
Build strong triceps, chest, and core with advanced bodyweight moves
AdvancedRing - 49
Speed Pull
Boost your power with explosive posterior chain moves.
AdvancedBarbells - 50
Triceps Press Machine
This machine-based press helps strengthen your triceps.
AdvancedTricep Dip Machine - 51
Triceps Workout
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Advanced - 52
V Bar Cable Pushdown
Use a V-bar to target your triceps with this classic cable pressdown.
AdvancedCrossover Cable - 53
Hammer Strength MTS Iso-Lateral Tricep Extension
Use the machine’s structure to keep steady resistance on your triceps.
Advanced - 54
One Arm Hammer Strength MTS Iso-Lateral Tricep Extension
This machine extension is optimized for unilateral triceps strengthening.
Advanced - 55
Overhead Tricep Extension Machine
Try an overhead triceps exercise that keeps the tension on
AdvancedOverhead Triceps Extension Machine
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