Exercises/Triceps

The best triceps exercises, rated

24 triceps exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating S: Top picks 3

Rating SMachineMachine Overhead Triceps ExtensionSame overhead position as the cable version, which grew the triceps more than pushdowns in direct research.How to do it Rating SCableOverhead Cable Triceps ExtensionDirect evidence: overhead gave about 1.5x as much triceps growth as pushdowns (Maeo 2023).How to do it Rating SCableSingle-Arm Overhead Cable Triceps ExtensionSame overhead position (triceps at long length) as the proven cable version, one arm at a time: easy to set up and to feel.How to do it

Rating A: Great choices 13

Rating ABarbellClose-Grip Bench PressHeavily loadable compound for triceps and strength.How to do it Rating ADumbbellDumbbell Skull CrusherSame stretch as the barbell version with less elbow stress.How to do it Rating ABarbellEZ-Bar Overhead ExtensionTriceps stimulus in the stretched position and can be loaded heavy.How to do it Rating ABarbellIncline Skull CrusherThe incline brings your arms further overhead, so the triceps works more at long length than in the regular skull crusher.How to do it Rating ACableKatana Cable Triceps ExtensionThe overhead principle one arm at a time.How to do it Rating AMachineMachine Triceps ExtensionStable and easy to load in small steps, comparable to the pushdown.How to do it Rating ACableOverhead Rope Triceps ExtensionSame overhead position as the bar version (direct evidence: more growth than pushdowns), but the rope is harder to load heavily.How to do it Rating ACableSingle-Arm Cable PushdownSame stimulus as the bar pushdown, but one arm at a time and with a freer wrist angle.How to do it Rating ADumbbellSingle-Arm Dumbbell Overhead ExtensionOverhead stretch with just one dumbbell: the best home option for triceps.How to do it Rating ABarbellSkull CrusherLots of tension in the stretch and easy to load.How to do it Rating AMachineSmith Machine Close-Grip Bench PressSame heavy triceps press as the close-grip bench press.How to do it Rating ACableTriceps Pushdown (Bar)Easy to overload and elbow-friendly, but less stretch than overhead.How to do it Rating ADumbbellTwo-Hand Dumbbell Overhead ExtensionOverhead position (triceps at long length) with just a dumbbell: the home version of the proven overhead extension.How to do it

Rating B: Good choices 6

Rating BCableCable Triceps KickbackTension mainly in the shortened position, while the evidence favours the stretched position.How to do it Rating BBodyweightDiamond Push-UpGood home finisher, but hard to make heavier.How to do it Rating BBarbellJM PressHybrid with a good triceps stretch, but hard to learn and tough on the elbows.How to do it Rating BMachineMachine DipStable compound for triceps, but little stretch.How to do it Rating BCableRope PushdownWorks, but the rope limits the load compared with the bar.How to do it Rating BMachineSmith Machine JM PressMore stable than the barbell JM press, so easier to train close to failure.How to do it

Rating C: Situational 2

Rating CBodyweightBench DipLots of stress on the front of the shoulder and hard to make heavier.How to do it Rating CDumbbellDumbbell Triceps KickbackNo tension in the stretch: poor resistance profile.How to do it

Also trains your triceps

Exercises for other muscles where your triceps help.

Rating ABarbellBarbell Bench PressExtensive evidence and easy to load.How to do it Rating ACableCable Press-AroundA hybrid of press and fly: tension in the stretch and full contraction across the midline.How to do it Rating ADumbbellDumbbell Bench PressMore stretch than the barbell, but getting into position and jumps in weight are harder.How to do it Rating ABarbellIncline Barbell Bench PressGood upper-chest emphasis and highly progressable.How to do it Rating ADumbbellIncline Dumbbell PressStrong upper-chest exercise with a good stretch.How to do it Rating AMachineIso-Lateral Chest PressPlate-loaded chest press (e.g.How to do it

Plan your training

Knowledge base
What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
triceps training

What is the best triceps exercise?

There is no single best one. In Mitta’s library, the highest rated triceps exercises are the machine overhead triceps extension, overhead cable triceps extension, single-arm overhead cable triceps extension and close-grip bench press. Pick the one that suits your equipment and feels best.

Can I train my triceps at home?

Yes. Exercises that need little more than dumbbells or your body weight include the dumbbell skull crusher, single-arm dumbbell overhead extension, two-hand dumbbell overhead extension and diamond push-up.

How many triceps exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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