Exercises · Muscle group · Updated
Triceps exercises
Triceps exercises train the triceps brachii, which straightens the elbow. It is the largest muscle of the upper arm, about two thirds of its muscle mass, so bigger arms come above all from the triceps. The muscle has three heads, and arm position decides which of them works the most.
- Exercises
- 25 exercise pages
- Most common equipment
- Cable, Dumbbell, Bodyweight
- Most logged exercise
- Cable Pushdown
Triceps: three heads and what they do
- Long head (triceps brachii, caput longum)
- The only head that attaches to the shoulder blade, so it crosses the shoulder joint. It stretches when your arm is overhead, which is why it grows well from overhead cable or dumbbell extensions. The long head is the largest part of the triceps.
- Lateral head (triceps brachii, caput laterale)
- The head on the outside of the upper arm forms the horseshoe shape of a developed triceps. It works hard in heavy exercises such as close-grip bench presses and dips, as well as in cable pushdowns.
- Medial head (triceps brachii, caput mediale)
- The deepest head, under the other two. It works in every elbow extension regardless of grip and position, especially at the end of the movement when the arm straightens fully.
Most-logged triceps exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train your triceps
Every week, do at least one exercise with your arm overhead and one with your upper arm by your side. The first loads the long head in a stretched position, the second the lateral and medial heads. A heavy press such as a close-grip bench press or dip adds load to the whole muscle.
Keep your upper arms still and let the movement happen at the elbow. If your elbows drift forward in a pushdown, your chest and shoulders start to help. Lower the weight under control and straighten the arm fully, but do not snap the elbow into lockout.
How many weekly sets for the triceps
These are the numbers SisuLift starts your weekly volume from before you have any training history. As your logs build up, the app moves the target based on how your strength develops. Only hard sets count: a direct exercise counts as one set, and an exercise where the muscle assists counts as half a set.
| Experience | Minimum | Target | Upper limit |
|---|---|---|---|
| Beginner | 5 sets | 9 sets | 14 sets |
| Intermediate | 7 sets | 12 sets | 17 sets |
| Advanced | 8 sets | 14 sets | 20 sets |
Minimum is the amount that usually still drives progress. Upper limit is the amount beyond which recovery usually starts to suffer. Split the weekly sets across two or three workouts.
Example workout from the most-logged exercises
The most-logged exercises from different exercise families, compound movements first. Sets, reps and rest are the same ones SisuLift uses for a muscle growth goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Close Grip Bench Press | 3–4 | 8–12 | 2 min |
| Cable Pushdown | 3 | 10–15 | 1.5 min |
| Cable Overhead Extension (Straight) | 3 | 10–15 | 1.5 min |
| EZ Bar Skull Crushers | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 24–26 sets per week. The rep ranges are those for a muscle growth goal.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All triceps exercises (25)
Every exercise with a guide page in the exercise library, grouped by equipment. The equipment heading takes you to all exercises for that equipment.
Cable11 exercises
- Cable Pushdown
- Cable Rope Pushdown
- Cable Pushdown (with rope attachment)
- Cable Overhead Extension (Straight)
- Cable Overhead Triceps Extension (rope attachment)
- Cable Overhead Triceps Extension Straight Bar
- Cable V-Bar Pushdown
- Cable Triceps Kickback
- Cable Reverse grip Pushdown
- Cable Rope High Pulley Overhead Triceps Extension
- Cable Jack Hammer Pushdown
Dumbbell5 exercises
Machine1 exercise
Other equipment1 exercise
Frequently asked
What is the best triceps exercise?
The most-logged triceps exercise among SisuLift users is Cable Pushdown. The best combination is one heavy press (close-grip bench press or dip), one overhead extension and one cable pushdown. That way each of the three heads is loaded in both a stretched and a shortened position.
How do you train the long head of the triceps?
The long head crosses the shoulder joint, so it stretches most when your arm is overhead. Overhead cable extensions with a rope or straight bar and dumbbell French presses load it in a stretched position. In a study, overhead extensions built more triceps than cable pushdowns alone.
How many sets for the triceps per week?
At intermediate level SisuLift starts the triceps at 12 sets per week, with a minimum of 7. For beginners the target is 9. Presses where the triceps assist count as half sets, so you need fewer direct triceps sets than the numbers might suggest.
How do you train triceps at home?
Diamond push-ups, bench dips off a chair and overhead extensions with a dumbbell or band are plenty. When 15–20 reps feel easy, slow down the lowering, raise your feet or add weight in a backpack. Band and bodyweight exercises have their own pages.
Why do my elbows hurt during triceps exercises?
Usually the cause is a weight that is too heavy, lowering too fast or an exercise that does not suit your elbows, such as straight-bar skull crushers. Try a rope or EZ bar, lighten the weight and do more reps. If the pain continues even at rest, take a break and see a physiotherapist.