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Effective Triceps Exercises

Build strong and defined triceps with our comprehensive exercise guides. Each exercise includes detailed instructions to help you maximize your gains.

Nurudeen performs a triceps exercise: ez-bar triceps extension

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  1. Tricep Dips: A bodyweight exercise performed on parallel bars or a bench, where you lower and raise your body using your arms, targeting the triceps.
  2. Close-Grip Bench Press: A bench press variation with a narrow grip, focusing on the triceps while also working the chest and shoulders.
  3. Skull Crushers: Lying on a bench, you lower a barbell or dumbbells from above your forehead to your chest, isolating the triceps.
  4. Tricep Pushdowns: Using a cable machine, you push down a bar or rope attachment, extending your arms and targeting the triceps.
  5. Overhead Tricep Extension: Holding a dumbbell or barbell overhead, you lower it behind your head and raise it back up, focusing on the triceps.
  6. Dumbbell Kickbacks: Bent over with a dumbbell in one hand, you extend your arm backward, isolating the triceps for a targeted contraction.
  7. Cable Overhead Extensions: Using a cable machine, you extend the cable overhead, similar to the dumbbell version but with constant tension.
  8. Bench Dips: A dip variation performed with your hands on a bench behind you and feet on the ground, targeting the triceps.
  9. Diamond Push-Ups: A push-up variation where you place your hands close together under your chest, forming a diamond shape, emphasizing the triceps.
  10. Reverse Grip Tricep Pushdowns: A variation of the pushdown using an underhand grip, targeting the triceps differently than the standard grip.
  11. Tricep Bench Press: A close-grip bench press where you use a bench to press with a focus on tricep engagement rather than chest.
  12. Single-Arm Tricep Extension: Using a dumbbell or cable, you extend one arm overhead or behind your head, isolating the triceps.
  13. Machine Tricep Press: A machine exercise that provides a controlled movement for isolating the triceps during pressing.
  14. Lying Tricep Extensions: Lying on a bench, you lower a barbell or dumbbells toward your forehead, then extend back up, isolating the triceps.
  15. Bodyweight Tricep Extensions: Performed in a plank position, you bend your elbows to lower your body, focusing on tricep engagement.

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