Best Triceps Exercises

The triceps make up about two-thirds of the upper arm, so they matter more for arm size than the biceps. They straighten the elbow, and the long head also crosses the shoulder — which is why overhead extensions, which stretch it, are a valuable addition to pushdowns. Close-grip bench presses and dips let you use heavy loads and carry over directly to your bench and overhead press. Keep your elbows pointing forward rather than flaring out, control the lowering phase, and lock out fully without slamming the joint. If your elbows feel irritated, switch to cables or a rope attachment and higher reps.

Pick exercises from this list, log your sets and weights in ForceIndex and track your progress — free, start right away.

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