Triceps exercises — at home and in the gym
The muscle at the back of your upper arm — it straightens your elbow and helps you push.
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✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Water Bottle Overhead Extension
Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.
Chair Dip (Knees Bent)
Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
Close-grip Push-up
A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.
Band Pushdown
Pushing a band that is anchored up high down by straightening your elbows. The same movement as the gym cable machine, at home.
Seated Dumbbell Overhead Extension
Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.
Cable Pushdown
Pushing a cable machine's bar or rope down by straightening your elbows. The easiest triceps exercise in the gym.
Close-grip Bench Press
A bench press with a shoulder-width grip and elbows close to your body. The heaviest triceps exercise — always with a spotter.