The triceps can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.
Isolation movements include cable push-downs, lying triceps extensions and arm extensions behind the back. Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press (flat, incline or decline), military press and dips. A closer grip targets the triceps more than wider grip movements.
Static contraction movements include pullovers, straight-arm pulldowns and bent-over lateral raises, which are also used to build the deltoids and latissimus dorsi.
It is important to work the triceps muscle through its full range of contraction. Given that this is a two-joint muscle (with attachments that cross both the elbow and shoulder) the most comprehensive training approach will have you train the triceps with exercises that fully straighten the elbow with the arm behind the body (to fully shorten the triceps long head).
Ruptures of the triceps muscle are rare, and typically only occur in anabolic steroid users.
The Best Tricep Exercises
- Bench Dip
- Cable Rope Tricep Pushdown
- Close-Grip Bench Press
- Diamond Push-Ups
- Dumbbell Tricep Extensions
- Lying Triceps Extension
- One-Arm Overhead Extension
- Push-Up
- Standing Overhead Cable Triceps Extension
- Tricep Dips
- 45-Degree Incline Dumbbell Press