About triceps
The triceps brachii is the three-headed muscle on the back of the upper arm. It straightens the elbow, so it finishes every press and push-up and does the work in pushdowns, extensions and dips.
Choosing between these exercises
Pushdowns and kickbacks keep the upper arm still and isolate the elbow joint. Overhead extensions raise the arm so the long head works through a stretch. Close-grip presses, dips and diamond push-ups add the chest and shoulders, so you can use more load. Cable and machine pushdowns are the usual starting point.
At a glance
| Guides | 14 |
|---|---|
| Equipment | cables (6), machines (3), barbell lifts (2), bodyweight moves (2), dumbbells (1) |
| Levels | 6 beginner, 8 intermediate |
| Movement patterns | Elbow extension (12), Horizontal push (2) |
| Most common supporting muscles | front deltoids (6), chest (3), forearm extensors (1), rear deltoids (1) |
Where to start
These guides are rated beginner level: Rope triceps pushdown, Dumbbell overhead triceps extension, Overhead cable triceps extension, Machine overhead tricep extension, Machine tricep dips and Machine triceps pushdown.
All 14 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Elbow extension (12)
- Dumbbell overhead triceps extension — Dumbbell, beginner; also works front deltoids
- Machine overhead tricep extension — Machines, beginner
- Machine tricep dips — Machines, beginner
- Machine triceps pushdown — Machines, beginner
- Overhead cable triceps extension — Cable, beginner; also works front deltoids
- Rope triceps pushdown — Cable, beginner; also works front deltoids
- Barbell skull crusher — Barbell, intermediate
- Bench dips — Bodyweight / calisthenics, intermediate; also works front deltoids and chest
- Cable reverse grip triceps pushdown — Cable, intermediate
- Cable single-arm triceps pushdown — Cable, intermediate; also works forearm extensors
- Cable triceps kickback — Cable, intermediate; also works rear deltoids
- V/Y-bar cable triceps pushdown — Cable, intermediate
Horizontal push (2)
- Close-grip barbell bench press — Barbell, intermediate; also works chest and front deltoids
- Diamond push-up — Bodyweight / calisthenics, intermediate; also works chest and front deltoids
Common questions
How many triceps exercises does One Fitness Hub explain?
14 guides in the Workout Explorer train triceps as their main muscle, each with numbered steps, form cues and common mistakes. They cover cables, machines, barbell lifts, bodyweight moves and dumbbells.
Which triceps exercises are best for beginners?
6 of the 14 guides are rated beginner level, including Rope triceps pushdown, Dumbbell overhead triceps extension, Overhead cable triceps extension and Machine overhead tricep extension. Read the steps and cues first, and start gently.
What equipment do I need for triceps exercises?
The guides use cables, machines, barbell lifts, bodyweight moves and dumbbells. 2 of them are bodyweight movements.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.