Triceps Exercise — Definition

Published September 12, 2025

Triceps exercises are workouts that strengthen and develop the triceps brachii — the large muscle at the back of your upper arm. Any movement that helps you straighten your elbow works this muscle.

Why Triceps Matter

Triceps make up about two-thirds of your upper arm’s size. Strong triceps improve arm shape, pressing strength, and stability in pushing movements.

Where You Can Do Them

• Dumbbells (e.g., Overhead Triceps Extension)
• Barbells (e.g., Close-Grip Bench Press)
• Cable Machines (e.g., Triceps Pushdown)
• Bodyweight (e.g., Dips, Push-Ups)

1. Dumbbells

Dumbbells let each arm work independently, helping correct muscle imbalance.

Overhead Triceps Extension: Hold dumbbell overhead, lower behind head, then raise back up. Tip: Keep elbows in, avoid arching back.

2. Barbells

Close-Grip Bench Press: Lie on a flat bench, grip shoulder-width, lower bar to mid-chest, and press up.

Skull Crushers: Lie on a bench, lower bar toward forehead, extend back up. Do 8–15 reps.

3. Cable Machines

Cables give constant resistance through the movement, increasing muscle activation.

Triceps Pushdown: Stand facing the machine, hold rope/bar, push down while keeping elbows close.

4. Bodyweight

Dips: Use parallel bars or a sturdy chair, lower body to 90°, then push up.

Diamond Push-Ups: Hands together under chest in diamond shape, lower chest, and push up.

Benefits of Regular Triceps Training

• Improves arm shape and tone
• Boosts pressing power (bench press, dips)
• Supports shoulder and elbow stability