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More Tricep Exercises


Pulley Pushdowns
  • This basic movement stresses the entire triceps muscle complex, particularly the outer and medial heads.
  • Grip the bar overhand with your index fingers no more than 3-5 inches apart in the middle of the handle.
  • Your feet should be shoulder width apart about 10-12 inches back from the handle.
  • Fully bend your arms, pressing your upper arms against your torso, where they should stay through the duration of the set.
  • Leaning slightly forward, move your forearms down, slowly straightening your arms.
  • Hold the straight-arm position momentarily, while flexing your triceps intensely.
  • Slowly return to the starting point.
  • A good variation is the rope handle. You can also do this exercise with an undergrip on the bar and with different width grips.

Lying Barbell Triceps Extensions
  • These fundamental favorites isolate intense stress on the triceps, particularly the medial and outer heads.
  • Taking a narrow overgrip in the middle of a moderately weighted barbell, lye on your back on an exercise bench.
  • Keep your feet on the sides of the bench to provide balance.
  • Extend your arms straight up above your head.
  • With your upper arms remaining motionless throughout the set, bend your elbows allowing the barbell to travel downward in a semicircular arc until it slightly touches your forehead.
  • Reverse the direction of the movement of the bar using only tricep strength to slowly straighten your arms.
  • There are many effective variations, such as using different grip widths, doing them seated, using an undergrip, or using a decine or incline bench.


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One-Dumbbell Triceps Extensions
  • This movement stresses the entire triceps muscle complex, particularly the inner and medial heads.
  • Take the dumbbell and grip it so that your palms are facing the inner-top plate and the dumbbell is hanging straight down (perpendicular to the gym floor).
  • To keep the weight from slipping, encircle your thumbs around the dumbbell handle.
  • Lift the dumbbell straight up above your head. This is the start position.
  • Lower the weight slowly behind your head until your arms are full bent.
  • Without bouncing in the bottom position, slowly raise the dumbbell back to the start position.
  • You can increase the strictness of this movement by sitting at the end of a flat exercise bench, or on the floor with your back braced against the bench.


Sorry about the picture. =(
Standing Barbell Triceps Extensions
  • This is a fundamental triceps exercise, stressing the inner and medial heads of the triceps muscle complex.
  • Take a narrow overgrip in the middle of a moderately-weighted barbell.
  • With feet about shoulder width apart, stand erect and extend your arms straight up from your shoulders.
  • Keep your upper arms in the same position, while you lower the weight slowly behind your head until your arms are completely bent.
  • Without bouncing in the bottom position, slowly raise the bar back to the start position.
  • You can vary the width of your grip on the bar or use an undergrip to isolate different parts of the muscle. You can also do these seated to isolate your legs from movement, making the exercise somewhat stricter.


List of other tricep exercises...
  • Pullover-and-Presses
  • Reverse-Grip Bench Presses
  • Dips between Benches
  • One-Arm Dumbbell Triceps Extensions
  • Two-Dumbbell Triceps Extensions
  • Power Pushdowns
  • Reverse Pulley Pushdowns
  • One-Arm Pulley Pushdowns
  • Incline Cable Triceps Extensions
  • High-Pulley, Long-Cable Triceps Extensions
  • Kneeling High-Pulley, Long-Cable Triceps Extensions
  • One-Arm, High-Pulley, Long-Cable Triceps Extensions
  • Barbell Triceps Kickbacks
  • Dumbbell Triceps Kickbacks
  • One-Arm Cable Triceps Kickbacks