The 31 Best Triceps Exercises for Your Workout
A good triceps workout trains all three heads of the muscle — long, lateral, and medial. The long head is the only one that crosses the shoulder joint, so overhead-arm movements (like overhead triceps extension) recruit it more than movements with the arm at your side (like cable pushdowns).
On this page you'll find 31 triceps exercises curated by Befit, with execution videos, grip tips, and variations for the gym, home gym, and bodyweight training. Every exercise has been reviewed by a fitness professional specialized in strength training.
If you already know what you want, use the level and equipment filters to jump straight to the right exercise. If you'd rather start somewhere, check the top 10 below — the movements with the strongest consensus for triceps hypertrophy and strength.
And if you want a triceps workout built from scratch, personalized to your goal, your time, and your equipment, that's exactly what the Befit app does automatically.
How to build your Triceps workout
Volume per session: 3 to 4 exercises, 9 to 15 total sets — triceps get indirect activation in every chest and shoulder workout.
Movement split: 1 overhead-arm exercise (overhead triceps extension, recruits the long head), 1 cable move with the arm at your side (rope or straight-bar pushdown), and 1 bodyweight or supported move (dips).
Sets and reps: 3 sets of 8 to 12 reps for hypertrophy, with load close to failure on the last reps and 45 to 60 seconds of rest.
Frequency: twice a week is enough, considering triceps are also activated in every chest and shoulder workout.
Top Triceps exercises
| # | Exercise | Level | Equipment | Muscle focus | |
|---|---|---|---|---|---|
| 1 |
Cable triceps push down straight bar
|
Beginner | Dual cable pulley machine | Triceps | See execution |
| 2 |
Tricep rope extension
|
Intermediate | Dual cable pulley machine | Triceps | See execution |
| 3 |
Cable Rope High Pulley Overhead Triceps Extension
|
Intermediate | Dual cable pulley machine | Triceps | See execution |
| 4 |
Cable Neutral Grip Kickback
|
Advanced | Cable pulley machine | Triceps | See execution |
| 5 |
Dumbbell Standing One Arm Extension
|
Beginner | Dumbbells | Triceps | See execution |
| 6 |
Dumbbell Lying Triceps Extension
|
Intermediate | Dumbbells | Triceps | See execution |
| 7 |
Cable Single Arm Triceps Pushdown Rope
|
Intermediate | Dual cable pulley machine | Triceps | See execution |
| 8 |
Assisted Dip (kneeling)
|
Beginner | Assisted pull up machine | Triceps | See execution |
| 9 |
Lever Triceps Extension
|
Beginner | Lever Triceps Extension Machine | Triceps | See execution |
| 10 |
Dumbbell Standing Triceps Extension
|
Beginner | Dumbbells | Triceps | See execution |
Cable triceps push down straight bar
Tricep rope extension
Cable Rope High Pulley Overhead Triceps Extension
Cable Neutral Grip Kickback
Dumbbell Standing One Arm Extension
Dumbbell Lying Triceps Extension
Cable Single Arm Triceps Pushdown Rope
Assisted Dip (kneeling)
Lever Triceps Extension
Dumbbell Standing Triceps Extension
All 31 Triceps exercises
Triceps workout at home vs. at the gym
Training triceps at home is simple: dips (using a sturdy chair or bench) and dumbbell overhead extensions already cover all three heads of the muscle.
A resistance band anchored to something high (a door or sturdy frame) works well as a stand-in for the gym's cable machine for rope pushdowns, keeping constant tension throughout the movement.
At the gym, the toolkit is bigger. You've got a cable machine for pushdowns (rope, straight bar, or V-bar), an assisted dip machine, and dumbbells for single-arm overhead extensions or lying extensions.
Use the Bodyweight or Home Gym filter above to see only exercises that fit your setup.
How Befit builds your Triceps workout with AI
Picking an exercise is only half the problem. The other half is: how many sets, how many reps, what load, in what order, when to switch things up. And that changes every week as you progress.
Befit solves this with an AI that builds a personalized training plan for your goal (hypertrophy, strength, definition), your level, your time per session, and your equipment. Every week, the algorithm adjusts volume and load based on what you've logged.
You don't need to know how to program periodization. Just train and log it.
Safety tips for Triceps training
- On overhead extensions, don't lower the weight too fast near your head — control the eccentric phase to protect your elbow joint.
- Avoid hyperextending ("locking back") your elbow at the top of the extension in any exercise. That overloads the joint without extra benefit.
- On cable pushdowns, keep your elbow fixed at your side — letting the elbow rise or drift away from your torso shifts part of the work to your shoulder.
- On dips, don't lower past the point where your shoulder is level with your elbow. Going lower increases the risk of shoulder injury.
- Rest at least 48 hours between triceps sessions.
Frequently asked questions about Triceps training
-
How many exercises should I do for a triceps workout?
An effective triceps workout has 3 to 4 exercises per session, alternating between an overhead-arm movement (recruits the long head) and cable or bodyweight movements. Total volume between 9 and 15 sets per week is enough, since triceps also work during chest and shoulder training.
-
How many sets and reps for triceps hypertrophy?
For hypertrophy, 3 sets of 8 to 12 reps work well, with load close to failure on the last reps. Rest 45 to 60 seconds between sets.
-
What's the best beginner triceps workout?
For beginners, a solid triceps workout has 2 exercises: a straight-bar cable pushdown (stable, guided movement) and assisted dips. Focus on keeping your elbow fixed before adding load.
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Can you train triceps at home?
Yes. Chair-supported dips and dumbbell overhead extensions cover all three heads of the muscle. Use the Bodyweight filter in the exercise list above.
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Does training triceps and chest on the same day work?
It works very well. The triceps are already activated in every chest press movement, so training them together takes advantage of that pre-warm-up. Suggested order: chest first (heavier compound lifts), triceps after (2 to 3 isolation moves).
-
How many times a week should I train triceps?
Twice a week is enough for most people, since triceps get extra stimulus on any pushing day (chest or shoulders). Someone who trains those muscle groups frequently might get away with just 1 dedicated triceps session a week.
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What's the best exercise for the long head of the triceps?
Exercises with the arm positioned overhead, like overhead extensions or high-pulley cable extensions, recruit the long head of the triceps more, since it's the only one of the three heads that crosses the shoulder joint — putting it under greater stretch during these movements.
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How do I know I'm training triceps the right way?
You should feel the back of your upper arm working, not your elbow or shoulder. If your elbow hurts, check whether you're hyperextending at the top of the movement or using too much load through the full range of motion. Film a set and compare it to the execution video on Befit.
