{"id":350412,"date":"2022-04-01T17:58:40","date_gmt":"2022-04-01T15:58:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350412"},"modified":"2026-04-17T10:34:43","modified_gmt":"2026-04-17T08:34:43","slug":"list-of-exercises-triceps-and-forearm-muscles","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/","title":{"rendered":"10 Best Triceps Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#10_Most_Effective_Triceps_Exercises\" title=\"10 Most Effective Triceps Exercises\">10 Most Effective Triceps Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#1_Cable_Rope_Triceps_Pushdown\" title=\"1. Cable Rope Triceps Pushdown\">1. Cable Rope Triceps Pushdown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#2_One_Arm_Dumbbell_Triceps_Kickback\" title=\"2. One Arm Dumbbell Triceps Kickback\">2. One Arm Dumbbell Triceps Kickback<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#3_Dumbbell_Lying_Triceps_Extension\" title=\"3. Dumbbell Lying Triceps Extension\">3. Dumbbell Lying Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#4_Lying_Barbell_French_Press\" title=\"4. Lying Barbell French Press\">4. Lying Barbell French Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#5_Seated_Dumbbell_Triceps_Extension\" title=\"5. Seated Dumbbell Triceps Extension\">5. Seated Dumbbell Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#6_Triceps_Bench_Dips\" title=\"6. Triceps Bench Dips\">6. Triceps Bench Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#7_Parallel_Bars_Triceps_Dips\" title=\"7. Parallel Bars Triceps Dips\">7. Parallel Bars Triceps Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#8_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\" title=\"8. Standing One Arm Overhead Dumbbell Triceps Extensions\">8. Standing One Arm Overhead Dumbbell Triceps Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#9_Close-Grip_Bench_Press\" title=\"9. Close-Grip Bench Press\">9. Close-Grip Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#10_Seated_Overhead_Triceps_Extension_with_EZ_Bar\" title=\"10. Seated Overhead Triceps Extension with EZ Bar\">10. Seated Overhead Triceps Extension with EZ Bar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#Are_you_looking_for_some_other_tips\" title=\"Are you looking for some other tips?\">Are you looking for some other tips?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-triceps-and-forearm-muscles\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>Among the <strong>10 <\/strong>best triceps exercises are <strong>Cable Rope Triceps Pushdowns<\/strong>, <strong>Dumbbell Lying Triceps Extension,<\/strong> <strong>One Arm Dumbbell Triceps Kickbacks,<\/strong> <strong>Parallel Bars Triceps Dips,<\/strong> and the <strong>Close Grip Bench Press.<\/strong> A comprehensive triceps training targets all three heads of the triceps muscle (<em>m. triceps brachii<\/em>): the long head (<em>caput longum<\/em>), the lateral head (<em>caput laterale<\/em>), and the medial head (<em>caput mediale<\/em>). The triceps is also engaged during pushing exercises, such as the bench press or dips, which is why its training naturally complements chest training. The exercises are suitable for <strong>both beginners and advanced<\/strong> individuals. Performing them only requires dumbbells, a shorter or EZ curl bar, cables, an adjustable bench, and parallel bars. <\/p>\n\n\n\n<p><br>Beginners should choose <strong>2\u20133<\/strong> exercises performed in <strong>3<\/strong> working sets of <strong>8\u201312<\/strong> repetitions at a load of <strong>60\u201375 % of 1RM<\/strong> (one-repetition max); advanced athletes can increase the difficulty by adding weight or choosing more challenging exercise variations. Include the training <strong>2\u20133 times a week<\/strong>, either on its own or combined with another muscle group, with muscle recovery taking <strong>24\u201372 hours<\/strong> on average. The triceps makes up about <strong>2\/3<\/strong> of the upper arm mass, and its regular training leads to the firming and muscle growth in the upper limbs.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">The triceps makes up approximately 2\/3 of the arm mass. It thus plays a more crucial role in the volume of the upper limbs than the biceps. However, many people give much more attention to the biceps during their training. <\/span><strong><span data-preserver-spaces=\"true\">Many of them forget about engaging the triceps sufficiently. This way, they deprive themselves of better results in the muscle development of this body part.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;In this article, we will focus on effective exercises that will help you firm up, strengthen, and develop your arm muscles.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">The same rules apply to triceps training as for other body parts. Before the actual workout, don&#8217;t forget to warm up your muscles. This will help prepare them for the load. It will also protect you from injury. After all, coming to the gym and trying to make your personal record on a narrow bench press or French press is not the healthiest approach. Equally, the exercise itself has its sequence of progress. <\/span><strong><span data-preserver-spaces=\"true\">Therefore, first, learn the correct technique and only then increase the load.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">That is the only way to get the best results.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">You can easily create triceps training in the gym from the exercises below. To start, choose about 2\u20133 exercises, which you will perform in 3 sets, ranging from 8 to 12 reps per set. In this case, the load should fall to about 60\u201375 % 1 RM (maximum power per 1 repetition).&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">You will then include triceps training either alone or in combination with another muscle group, ideally 2\u20133 times a week.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;But keep in mind that general muscle regeneration after strength training will, on average, take place 24\u201372 hours. Due to the time needed for regeneration, plan your workout and the number of units per week for a specific muscle part. <span style=\"color: #ff6600;\">[1\u20133]<\/span><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg\" alt=\"What are the best triceps exercises?\" class=\"wp-image-349042\" style=\"width:843px;height:563px\" title=\"What are the best triceps exercises?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/2d2e4fbba976129c6af313f7293f9cb9.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Most_Effective_Triceps_Exercises\"><\/span>10 Most Effective Triceps Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">The triceps&nbsp;<\/span><em><span data-preserver-spaces=\"true\">(triceps brachii)<\/span><\/em><span data-preserver-spaces=\"true\">&nbsp;consists of a long head&nbsp;<\/span><em><span data-preserver-spaces=\"true\">(caput longum)<\/span><\/em><span data-preserver-spaces=\"true\">, a lateral head&nbsp;<\/span><em><span data-preserver-spaces=\"true\">(caput laterale)<\/span><\/em><span data-preserver-spaces=\"true\">&nbsp;and a medial head&nbsp;<\/span><em><span data-preserver-spaces=\"true\">(caput mediale)<\/span><\/em><span data-preserver-spaces=\"true\">.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">It is necessary to include various exercises in the training that will help with the complex development of the triceps to engage all these parts.&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">You will only need standard gym equipment, such as an adjustable bench, shorter or EZ bar, dumbbells, pulleys, and parallel bars. Then it is up to you which of them you decide to add to the training and how much load you choose. You can select the basic variation or try the modification in some exercises. <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Cable_Rope_Triceps_Pushdown\"><\/span>1. Cable Rope Triceps Pushdown<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Stand with your feet hip-width apart, facing the upper pulley. Slightly bend your knees and lean forward and keep your back straight. Grab both sides of the rope attached to a pulley (overhand grip). Keep the upper arm alongside the body and bend the elbows 90 degrees.<\/li>\n\n\n\n<li><strong>Performance:&nbsp;<\/strong>Pull the pulley down until the arms are straight (full range of motion) by contracting the triceps while exhaling. Spread your hands in the lower position. Then carefully return to the starting position while inhaling and move on to the next rep. The elbows remain in the same place throughout the whole exercise.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Common mistakes:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Excessive movement in the upper arms, elbows pointing away from the body, bent back, excessive involvement of the shoulders and pectoral muscles, uncontrolled movement, a small range of motion, inappropriately chosen weight.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/08-Stahovani-horni-kladky-lana-na-triceps-s-logom.gif\" alt=\"How to perform Cable Rope Triceps Pushdown?\" class=\"wp-image-349127\" title=\"How to perform Cable Rope Triceps Pushdown?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other exercise variations:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Cable Triceps Pushdown with Straight Bar or EZ bar <\/h4>\n\n\n\n<p>If you do not have a rope, you can similarly attach a straight or EZ bar to the pulley. Then exercise in the same way as with a rope.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Cable One Arm Triceps Pushdown <\/h4>\n\n\n\n<p>You can also connect a single handle (D adapter) to the pulley, which allows you to perform exercise on each arm separately. This way you&#8217;ll to focus more on the correct technique and muscle engagement.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Cable Underhand Triceps Pushdown<\/h4>\n\n\n\n<p>When grabbing a straight or EZ bar with an underhand grip, you will engage the inside of the triceps more. Otherwise, exercise in the same way as stated above.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49360,28683,28794,51652,256,29667,1593,7185,55609,258,3734\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_One_Arm_Dumbbell_Triceps_Kickback\"><\/span>2. One Arm Dumbbell Triceps Kickback<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Place with your right knee on the horizontal bench, lean forward and lean with your left hand. Grab the dumbbell with your right hand. Hold your upper arms alongside your body, bend your elbows about 90 degrees and turn your palm in. Keep your back straight.<\/span><\/li>\n\n\n\n<li><strong>Performance: <\/strong>Straighten the right arm until it is parallel to the ground by contracting the triceps while exhaling. Then carefully return to the starting position while inhaling and move on to the next rep. Try to keep your upper arms in the same place throughout the whole exercise. First do one set one with one arm, then with the other.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Common mistakes:<\/span><\/strong><span data-preserver-spaces=\"true\"> Excessive movement in the upper arm, bent back, uncontrolled movement, a small range of motion, improperly selected weight.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/02-Kick-back-s-jednoruckou.gif\" alt=\"How to Perform One Arm Dumbbell Triceps Kickback?\" class=\"wp-image-349057\" title=\"How to Perform One Arm Dumbbell Triceps Kickback?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Dumbbell_Lying_Triceps_Extension\"><\/span>3. Dumbbell Lying Triceps Extension<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Place your back on a horizontal exercise bench. Keep your knees bent and your feet on the ground. Grab the dumbbells with both hands and raise your arms forward. The elbows are outstretched.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Performance:<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;Bend your elbows and carefully bring the dumbbells closer to the ears while inhaling up to the position where you almost touch the biceps with your forearms. Then straighten the arms again by activating the triceps while exhaling and move on to the next rep. The upper arm remains in a stable position throughout the whole exercise.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Common mistakes:<\/span><\/strong><span data-preserver-spaces=\"true\"> Excessive movement in the upper arm, uncontrolled movement, a small range of motion, improperly selected load.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/03-Tricepsove-tlaky-s-jedoruckami-v-lehu-na-lavici.gif\" alt=\"How to Perform Dumbbell Lying Triceps Extension?\" class=\"wp-image-349071\" title=\"How to Perform Dumbbell Lying Triceps Extension?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lying_Barbell_French_Press\"><\/span>4. Lying Barbell French Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:&nbsp;<\/strong>Grab the shorter or EZ bar with an overhand grip with your arms shoulder-width apart. Lie on your back on a horizontal exercise bench. Bend your legs and touch the floor with your whole feet. The arms are outstretched.<\/li>\n\n\n\n<li><strong>Performance:<\/strong> Carefully bend your elbows and bring the bar closer to the forehead while inhaling. Then push the bar back to the starting position by contracting your triceps while exhaling and move on to the next rep. The upper arm remains in the same place throughout the whole exercise.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Excessive movement in the upper arm, elbows pointing to the sides (away from the body), uncontrolled movement, a small range of motion, improperly chosen load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/04-Tricpesove-tlaky-francouzske-extenze-s-mensi-cinkou-EZ.gif\" alt=\"How to Perform Lying Barbell French Press?\" class=\"wp-image-349085\" title=\"How to Perform Lying Barbell French Press?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Seated_Dumbbell_Triceps_Extension\"><\/span>5. Seated Dumbbell Triceps Extension<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:&nbsp;<\/span><\/strong><span data-preserver-spaces=\"true\">Sit on the edge of a horizontal bench, bend your knees and leave your feet on the floor. Grab the dumbbell by the inside of the upper disc with both hands, straighten your body and raise your arms forward. Activate your core.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Performance:<\/span><\/strong><span data-preserver-spaces=\"true\"> Bend your elbows and carefully bring the dumbbell closer to the shoulder blades while inhaling up to the position where you almost touch the biceps with your forearms. Then straighten the arms again by activating the triceps while inhaling and move on to the next rep. The upper arm remains in the same place throughout the whole exercise.<\/span><\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Elbows pointing to the sides, bent lower back, uncontrolled movement, a small range of motion, improperly chosen weight.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/05-Tricepsove-tlaky-za-hlavu-s-jednoruckou-v-sede-na-lavicce.gif\" alt=\"How to Perform Seated Dumbbell Triceps Extension?\" class=\"wp-image-349099\" title=\"How to Perform Seated Dumbbell Triceps Extension?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other exercise variations:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Seated Kettlebell Triceps Extension<\/h4>\n\n\n\n<p>You can also replace a dumbbell with a kettlebell in this exercise. Grab the handle on the sides and exercise the same way as with a barbell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Seated Plate Triceps Extension<\/h4>\n\n\n\n<p>Instead of a dumbbell, you can also use a plate. Grab it by the sides and continue to exercise the same way as stated above.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Triceps_Bench_Dips\"><\/span>6. Triceps Bench Dips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:<\/span><\/strong><span data-preserver-spaces=\"true\"> Sit on the ground with your back to the horizontal bench. Place your hands behind you on the edge of the bench, and bend your elbows 90 degrees. Use the bench as support and lift the pelvis off the ground. Keep your legs outstretched, your knees slightly bent, and your heels rested on the mat. Pull your shoulders back and down and engage your core.<\/span><\/li>\n\n\n\n<li><strong>Performance:<\/strong> Straighten your elbows by contracting the triceps while exhaling. Then carefully return to the starting position while inhaling and repeat the exercise. Make sure that the movement comes from the arms and the elbows point backwards and not to the sides.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Pulling shoulders to the ears, bent back, uncontrolled movement, a small range of motion.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/06-Tricepsove-kliky-na-lavici_side.gif\" alt=\"How to Perform Triceps Bench Dips?\" class=\"wp-image-349113\" title=\"How to Perform Triceps Bench Dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other exercise variations:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Weighted Triceps Bench Dips<\/h4>\n\n\n\n<p>If you want this exercise to be more demanding, bend your knees and place a load on your thighs. You can use a <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\">plate<\/a>, <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\">kettlebell<\/a> or <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" class=\"ek-link\">dumbbell<\/a> and exercise the same way as without weights.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Triceps Bench Dip with Raised Legs <\/h4>\n\n\n\n<p>You can also make triceps dips more demanding by raising your legs to a higher position. You can place them on the second (lower) bench or a <a href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\">plyobox<\/a>. In this position, it is more difficult to lift your body weight. If you put a load on your thighs, the exercise will become even more challenging.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Parallel_Bars_Triceps_Dips\"><\/span>7. Parallel Bars Triceps Dips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:<\/span><\/strong><span data-preserver-spaces=\"true\"> Do a plank on the parallel bars, stretch the elbows. You can bend your legs slightly. Keep your elbows point outwards and the back straight.<\/span><\/li>\n\n\n\n<li><strong>Performance:<\/strong> Bend your elbows and carefully lower yourself until your shoulders reach are below your elbows while inhaling. Return to the starting position by activating the pectoral and arm muscles while exhaling. Then move on to the next rep.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Pushing elbows to the body, uncontrolled movement, bent back, a small range of motion.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/09-Dipy.gif\" alt=\"How to Perform Parallel Bar Triceps Dips?\" class=\"wp-image-341974\" title=\"How to Perform Parallel Bar Triceps Dips?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other exercise variations:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Dips with Resistance Bands<\/h4>\n\n\n\n<p>If the dips on the parallel bars are too demanding for you, you can make the exercise easier with a long resistance band. Attach one end of the band to the bar and insert the other under your arm. Grab a handle with each hand and place one knee (or both knees) on the band. Start making dips by engaging your pectoral muscles. The bigger the resistance of the band, the easier the exercise will be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Weighted Parallel Bar Dips<\/h4>\n\n\n\n<p>If bodyweight dips are too easy for you, add load. Use a <a href=\"https:\/\/gymbeam.com\/dip-belt-gymbeam.html\">belt<\/a> on which you can hang a <a href=\"https:\/\/gymbeam.com\/olympic-bumper-plate-iron-51-mm-gymbeam.html\">plate<\/a> or a <a href=\"https:\/\/gymbeam.com\/adjustable-kettlebell-4-5-18-kg-gymbeam.html\" class=\"ek-link\">kettlebell<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Ring Dips<\/h4>\n\n\n\n<p>If you do not have parallel bars available or want to diversify your training, you can try dips on <a href=\"https:\/\/gymbeam.com\/crossfit-gymnastic-rings-gymbeam.html\">rings<\/a>. This exercise is a bit more demanding, especially regarding stability. You can make it easier again by using a resistance band.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Standing_One_Arm_Overhead_Dumbbell_Triceps_Extensions\"><\/span>8. Standing One Arm Overhead Dumbbell Triceps Extensions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Stand with your feet hip-width apart. Grab the dumbbell with one hand, raise your arm, and rotate the palm forward. Keep your other arm alongside your body. Engage your core.<\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Performance:<\/span><\/strong><span data-preserver-spaces=\"true\"> Bend the elbow while inhaling and carefully lower the dumbbell to the lowest position possible (the forearm may touch the biceps). Then straighten the arm by contracting the triceps while exhaling and move on to the next rep. The upper arm remains in a stable position throughout the whole exercise. Do one set on one arm first and then on the other.<\/span><\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Excessive movement in the upper arm, uncontrolled movement, bent lower back, a small range of motion, improperly selected load.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/09-Tricepsove-tlaky-jednoruc-za-hlavou.gif\" alt=\"How to Perform Standing One Arm Overhead Dumbbell Triceps Extensions?\" class=\"wp-image-349141\" title=\"How to Perform Standing One Arm Overhead Dumbbell Triceps Extensions?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Other exercises variations:<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Seated One Arm Overhead Dumbbell Triceps Extensions<\/h4>\n\n\n\n<p>Sitting on a bench makes this exercise a little easier. You won&#8217;t have to focus so much on posture and stability. Sit on the bench with the backrest raised vertically, lean back and then exercise the same way as when standing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Kettlebell Overhead Extensions<\/h4>\n\n\n\n<p>You can replace the dumbbell with a kettlebell. Grab it by the top of the handle and then exercise the same way as with a dumbbell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Close-Grip_Bench_Press\"><\/span>9. Close-Grip Bench Press<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span data-preserver-spaces=\"true\">Starting position:<\/span><\/strong><span data-preserver-spaces=\"true\"> Lie on your back on a horizontal bench. Keep the shoulder blades together and grab the bar. Keep your wrists and elbows straight below the bar. The grip width is less than your shoulder width. The feet rest on the ground, and the knees are bent 90 degrees. You can slightly bend your back during the exercise. The shoulders and butt remain on the mat. The core and the glutes are active during the exercise.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Performance:<\/span><\/strong><span data-preserver-spaces=\"true\"> Raise the barbell to the starting position above the chest. Then slowly lower it to your chest. The bar lightly touches the chest in the lower position (about in the middle of the sternum). Then push the barbell upwards until your elbows are almost straight by contracting pectoral muscles while exhaling. The path of the bar on the way up should create a slight arc. After returning to the starting position, move on to the next rep.<\/span><\/li>\n\n\n\n<li><strong><span data-preserver-spaces=\"true\">Common mistakes:<\/span><\/strong><span data-preserver-spaces=\"true\"> Uncontrolled movement, improperly chosen weight, excessively bent back, poor core and glute activation, a small range of motion.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/10-Bench-press-na-uzko.gif\" alt=\"How to Perform Close-Grip Bench Press?\" class=\"wp-image-349155\" title=\"How to Perform Close-Grip Bench Press?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Seated_Overhead_Triceps_Extension_with_EZ_Bar\"><\/span>10. Seated Overhead Triceps Extension with EZ Bar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Starting position:<\/strong> Sit on the exercise bench with the backrest raised to a vertical position. Bend your legs and keep your feet on the floor. Grab the EZ bar with both your hands closer to each other and lift it. Rest your back against the backrest.<\/li>\n\n\n\n<li><strong>Performance:<\/strong> Bend your elbows and carefully lower the bar behind the head while inhaling. Then straighten the arms by contracting the triceps while exhaling and move on to the next rep. The upper arm remains in the same position throughout the whole exercise.<\/li>\n\n\n\n<li><strong>Common mistakes:<\/strong> Elbows pointing away from the body, uncontrolled movement, a small range of motion, improperly chosen weight.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"480\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/03\/11-Tricepsove-tlaky-na-lavicce-s-mensi-osou-EZ_2.gif\" alt=\"How to Perform Seated Overhead Triceps Extension with EZ Bar?\" class=\"wp-image-349169\" title=\"How to Perform Seated Overhead Triceps Extension with EZ Bar?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_you_looking_for_some_other_tips\"><\/span>Are you looking for some other tips?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you are also looking for effective chest muscle development exercises, you will find them in the article <strong><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-chest-muscles\/\">7 Best Chest Exercises<\/a>.<\/strong><\/li>\n\n\n\n<li>Are you interested in how to plan your training correctly? Then you should not miss our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-to-design-a-quality-workout-plan-tips-trainings-most-common-mistakes\/\"><strong>How to Design a Quality Workout Plan &#8211; Tips, Trainings, Most Common Mistakes.<\/strong><\/a><\/li>\n\n\n\n<li>To learn more about the ideal number of exercise reps according to your goal, read our article&nbsp;<a href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\"><strong>How Many Reps Should You Do to Lose Weight or Gain Muscle?<\/strong><\/a><\/li>\n\n\n\n<li>If your goal is to grow muscle mass, be sure to check our article <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\"><strong>What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><\/li>\n\n\n\n<li><span data-preserver-spaces=\"true\">Are you trying to gain muscle and still can&#8217;t? Then read our article&nbsp;<\/span><a href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\"><strong><span data-preserver-spaces=\"true\">10 Tips for Healthy Weight Gain.<\/span><\/strong><\/a><\/li>\n\n\n\n<li>Do you want to calculate your calorie and macronutrient intake according to your goal? Then our&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\">Online Energy Intake and Macronutrient Calculator<\/a>&nbsp;<\/strong>will come in handy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Whether your goal is to achieve the largest possible arm circumference or you want to strengthen your arms, you should not underestimate the triceps exercises. Among the most effective are the French press, parallel bars dips, dumbbell kickbacks and others mentioned above.&nbsp;<\/span><strong><span data-preserver-spaces=\"true\">They will help you with the complex strengthening and growth of all three parts of the triceps.<\/span><\/strong><span data-preserver-spaces=\"true\">&nbsp;For best results, however, do not forget to pay attention to the correct technique and increase the load gradually. Try to include triceps training 2\u20133 times a week. Plan it to give your body enough time to recover.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Was this article helpful to you? If so, send it to your friends and share this inspiration for triceps training.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to effectively tone your triceps? Try these 10 effective exercises and their variations with different tools for complex development of the triceps, a base of muscular arms.<\/p>\n","protected":false},"author":129,"featured_media":349029,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[6401,7181,7253,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-350412","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-exercises","9":"tag-muscle-mass-growth","10":"tag-strength-workout","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Best Triceps Exercises - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"We offer you the best exercises for the firm, developed, massive, and strong triceps. 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