Durata/Exercises/Triceps Exercises
Muscle group

Triceps exercises

26 exercises train the triceps directly. Another 28 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for triceps All 26 Indirect work
Front
Back
Most triceps volume

Programs that train triceps hardest

Ranked by how many working sets aim at the triceps over one full cycle.

Working sets per cycle020406080100120
  1. 1Bullmastiff108
  2. 2The Rippler101
  3. 35/3/1 For Beginners60
  4. 4Physique Peak60
  5. 5Juggernaut Method 2.048
  6. 6Metallicadpa PPL: 5/3/148

Recurring programs repeat that cycle indefinitely.

The exercises

All triceps exercises

Bench DipTriceps · Other Bench Press - Close Grip (Barbell)Triceps · 8 programs Diamond Push UpTriceps · Bodyweight Floor Triceps DipTriceps · Bodyweight JM Press (Barbell)Triceps · 1 program Pike PushupTriceps · Bodyweight Ring DipsTriceps · Bodyweight Seated Dip MachineTriceps · Machine Seated Triceps PressTriceps · Machine Single Arm Tricep Extension (Dumbbell)Triceps · Dumbbell Single Arm Triceps Pushdown (Cable)Triceps · Machine Skullcrusher (Barbell)Triceps · 7 programs Skullcrusher (Dumbbell)Triceps · 2 programs Triceps DipTriceps · 5 programs Triceps Dip (Assisted)Triceps · Machine Triceps Dip (Weighted)Triceps · 3 programs Triceps Extension (Barbell)Triceps · Barbell Triceps Extension (Cable)Triceps · 2 programs Triceps Extension (Dumbbell)Triceps · 8 programs Triceps Extension (Machine)Triceps · Machine Triceps Extension (Suspension)Triceps · Suspension Triceps Kickback (Cable)Triceps · 1 program Triceps Kickback (Dumbbell)Triceps · 1 program Triceps PressdownTriceps · Machine Triceps PushdownTriceps · 21 programs Triceps Rope PushdownTriceps · 4 programs
Indirect work

Also works the triceps

These target another muscle, but the triceps still does its share.

Bench Press - Wide Grip (Barbell)Chest · Barbell Bench Press (Barbell)Chest · 38 programs Bench Press (Cable)Chest · Machine Bench Press (Dumbbell)Chest · 5 programs Bench Press (Smith Machine)Chest · Machine Chest DipChest · 2 programs Chest Dip (Weighted)Chest · 2 programs Clap Push UpsChest · Bodyweight Decline Bench Press (Barbell)Chest · Barbell Decline Bench Press (Dumbbell)Chest · Dumbbell Decline Bench Press (Machine)Chest · Machine Decline Bench Press (Smith Machine)Chest · Machine Decline Push UpChest · Other Hex Press (Dumbbell)Chest · Dumbbell Incline Bench Press (Barbell)Chest · 12 programs Incline Bench Press (Dumbbell)Chest · 23 programs Incline Bench Press (Smith Machine)Chest · Machine Incline Chest Press (Machine)Chest · Machine Kneeling Push UpChest · Bodyweight Overhead Press (Barbell)Shoulders · 30 programs Overhead Press (Dumbbell)Shoulders · 15 programs Overhead Press (Smith Machine)Shoulders · Machine Push UpChest · 2 programs Push Up - Close GripChest · Bodyweight Push Up (Weighted)Chest · Bodyweight Seated Overhead Press (Barbell)Shoulders · Barbell Seated Overhead Press (Dumbbell)Shoulders · 2 programs Seated Shoulder Press (Machine)Shoulders · Machine