Triceps Exercises
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Bodyweight Tricep Pushdowns
This bodyweight triceps pushdown mimics the mechanics of a cable pushdown while adding core stability and full-body tension, making it a powerful triceps-focused bodyweight exercise.
Tricep Overhead Bench Leverage Extensions
This leverage-based triceps exercise combines the feel of an overhead extension with the stability of a pressing movement, creating intense triceps tension while remaining surprisingly elbow-friendly.
Bench Riding Leverage Push-Ups
This bench-leveraged bodyweight pushdown turns your bodyweight into resistance, creating intense triceps loading through a pushdown-style movement without needing a cable machine.
Incline Bench Chest-Supported Pushdowns
This chest-supported pushdown setup eliminates body English and momentum, allowing you to load the triceps heavily while keeping the movement strict and controlled.
Two Vertical Bar Explosive Tricep Extensions
This explosive bodyweight triceps extension develops the rapid elbow-extension power that can directly carry over to a stronger, more explosive bench press.
Horizontal Band Weighted Dips
This band-loaded dip variation adds continuous horizontal resistance, forcing the triceps to fight both upward and forward forces throughout every rep.
Band Redirect Pushdowns
This band pushdown variation adds horizontal resistance at lockout, creating a stronger peak contraction than a standard pushdown by changing the direction of force at the bottom.
Rotary Safety Squat Bar Presses
This safety squat bar leverage press creates an unusually strong triceps loading pattern, allowing you to drive hard through elbow extension while staying in a shoulder-friendly pressing path.
Incline Smith Machine JM Presses
This incline Smith machine JM Press is a triceps-dominant pressing exercise that builds serious lockout strength and carries over exceptionally well to a bigger bench press.
Playground Slide Presses
This slide press combines elements of a close-grip push-up, triceps extension, and handstand push-up to create an intense bodyweight exercise that absolutely hammers the triceps.
Plate Grip Pushdowns
This plate-grip pushdown variation changes the way force is applied through the hands, creating a unique triceps stimulus while adding a grip-strength component to a classic pushdown.
Close Neutral Grip Dumbbell Presses
This close-neutral-grip dumbbell press shifts more of the workload onto the triceps, allowing you to use heavy weights while staying surprisingly friendly on the shoulders.
Countdown Cluster Set for Triceps Mass
This countdown cluster set combines stretch-loaded extensions and heavy dips to attack the triceps through multiple strength curves while accumulating a tremendous amount of mechanical tension.
Tennis Ball Flared-Elbow Push-Up
This tennis-ball push-up variation overloads the triceps through a unique elbow path, making it an excellent bodyweight exercise for building the lockout strength that carries over to a bigger bench press.
Angled Bar Impossible Dip Progression
This angled-bar Impossible Dip progression is a powerful bodyweight triceps exercise that builds the strength needed for full Impossible Dips while being much more accessible to learn and load progressively.
Reverse Band Decline Close Grip Bench
Many lifters lose force in the bottom of pressing movements, limiting how much weight the triceps see. Reverse bands solve that problem by unloading the weakest position and overloading the strongest one.
Counterbalance Bodyweight Tricep Extensions
This counterbalance bodyweight triceps extension combines heavy long-head triceps loading with continuous stabilization demands, creating an incredibly effective mass-building exercise.
My Best Tricep Workout For Mass
If I could only pick three exercises to build bigger triceps, this would be the workout—combining stretch-loaded tension, heavy pressing overload, and peak-contraction work into one brutally effective routine.
Behind The Knees Cable Kickbacks
This behind-the-knees cable kickback transforms a traditionally light isolation exercise into a serious triceps mass builder by maintaining tension through nearly the entire range of motion.
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