Its parts
The biggest. It crosses the shoulder, so it stretches and works more with your arm overhead: overhead extensions and skull crushers.
The outer part, the one you see from the side. It works hard in pushdowns and dips.
Under the other two. It works in every triceps exercise.
How to train it
- Do one exercise with your arm overhead for the long head.
- Keep your elbows still on extensions: only your forearm moves.
- A heavy press (close-grip press or dips) lets you load more weight.
- Fully straighten your elbow on every rep.
How many sets
Chest and shoulder presses already work them; 6–10 direct sets a week is usually enough.
Sample workout
A heavy press, an overhead extension and a cable pushdown to finish.
| Exercise | Sets | Reps |
|---|---|---|
| Smith machine close-grip bench press | 3 | 6–10 |
| Cable overhead triceps extension | 3 | 10–12 |
| Rope triceps pushdown | 3 | 12–15 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
On extensions, elbows out shift the work to your shoulders and chest. Keep them pointing forward or down.
Leaning over the bar to push it down takes work off your triceps. Torso still and a weight you can control.
You miss the long head. Add an overhead extension or skull crushers.
All 12 triceps exercises
FAQ
What's the best triceps exercise?
One overhead exercise (overhead extension or skull crushers) plus a heavy press like close-grip bench or dips covers almost everything.
Bar or rope on pushdowns?
The bar lets you lift more; the rope lets your hands separate at the bottom and is often easier on the elbows. Both work.
Are dips for chest or triceps?
Both. With your torso upright they work your triceps more; leaning forward, your chest.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
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