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Triceps Muscle | Triceps Exercises

The triceps muscle is composed of three heads: an outer head or lateral head, an inner head, and a long head. When all three triceps heads are fully developed, the from a shoehorn shape, which is commonly known as the triceps “shoehorn”. The outer head is on the lateral side of the arm and is one of the more “show” muscles. The long triceps head is the longest head and goes along the back of the arm. The inner triceps head is a short head that can be seen on the inside of the arm.

Exercises For Your Triceps Muscle

How To Perform Triceps Exercises

Close Grip Bench

• Reverse Grip Bench
• Triceps Pushups

Lying Triceps Extensions | Skull Crushers

• Straight Bar Lying Triceps Extensions
• EZ Curl Bar Lying Triceps Extensions
• Dumbbell Lying Triceps Extensions
• Cable (straight bar, curved bar, rope)

Upright Triceps Presses | French Curls | Upright Triceps Extensions

• Straight Bar French Press
• EZ Curl Bar French Press
• Dumbbell (Single Arm) French Press
• Cable (straight bar, curved bar, rope)
• Machine Bar French Press

Triceps Kickbacks

• Dumbbell Triceps Kickbacks
• Cable Triceps Kickbacks

Cable Triceps Pushdowns

• Straight Bar Pushdown
• Curved Bar Pushdown
• Rope Pushdown
• Reverse Grip Pushdown
• Single Am Pushdown

Lying Triceps Extension

Start

Lie down on the bench or floor. Take a bar, EZ curl bar, or two dumbbells in your hands, bring the weight up over your chest.

Lying Extensions Exercise

Keeping your upper arms in the same place, bring the weight down to your skull, then back up. If you are using dumbbells, bring the dumbbells to the sides of your ears, then back up.

Pointers

Make sure your upper arms stay immobile. You can also angle them slightly backward, but still stay in the same place. Also known as Skull Crushers.

French Curls Extension

How To Perform French Curls Properly

Start

Sit or stand. Take a barbell, EZ curl bar, or two dumbbells in your hands palms facing each other. Place the weight overhead.

French Curls Exercise

Bring the weight down behind your head, then back up, making sure to keep your upper arms close to your body, your going in.

Pointers

Keep your chest held high, your upper arms in the same place.

Dumbbell Upright Tricep Extension

How To Perform Dumbbell French Curls

Start

Sit or stand. Take a dumbbell in your hands, palms facing each other, clasping your fingers. Place the dumbbell overhead.

Dumbbell Upright Tricep Extension Exercise

Bring the dumbbell down behind your head, then back up, making sure to keep your upper arms close to your body, your going in.

Pointers

Keep your chest held high, your upper arms in the same place.

Tricep Kickbacks

How To Perform Tricep Kickbacks Properly

Start

Take one or two dumbbells in your hands, palms facing each other. Bend over with your thighs supporting your body weight. If you are using one dumbbell, you can support your torso with the opposing hand. Bring your upper arms parallel to the floor, and remain there throughout the entire exercise. Have a ninety degree angle in your elbows so your forearms are perpendicular to the floor.

Tricep Kickbacks Exercise

Keeping your torso and upper arms in same position, flex your triceps backwards then come back.

Pointers

No momentum. This is the most common error in this exercise. Plus make sure your upper arms stay even to the floor.

Compound Exercises And Isolation Exercises Per Body Part

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exercises to achieve different results.