Exercises that train the Triceps

The fastest way to train the Triceps is Skullcrusher, which covers 95% of a session on its own.

The triceps straighten the elbow and make up roughly two thirds of the upper arm. Every press trains them, with close-grip and overhead variations training them hardest. Like the chest, they are difficult to load past a point without equipment.

Equipment that can take Triceps all the way to a session target on its own: Barbell, Bodyweight, Cable machine, Dumbbells, Kettlebells, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Skullcrusher 95% BarbellBenchIntermediate
• Triceps Pushdown 90% Cable machine
• Overhead Triceps Extension 90% Dumbbells
• TRX Triceps Extension 90% Suspension trainer
• Close-Grip Bench Press 90% BarbellBenchIntermediate
• Bench Dips 85% BodyweightBench
• Triceps Kickback 85% Dumbbells
• Diamond Push-Ups 80% BodyweightIntermediate
• Handstand Push-Ups 70% BodyweightProfessional
• Chest Dips 65% Dip stationIntermediate
• Close-Grip Dumbbell Press 65% DumbbellsBenchIntermediate
• Pike Push-Ups 65% Bodyweight
• Kettlebell Overhead Press 60% KettlebellsIntermediate
• Seated Barbell Press 60% BarbellBench
• Barbell Push Press 60% BarbellProfessional
• Dumbbell Floor Press 55% Dumbbells
• Kettlebell Floor Press 55% Kettlebells
• Standing Dumbbell Press 55% DumbbellsIntermediate
• One-Arm Kettlebell Press 55% KettlebellsIntermediate
• Dumbbell Push Press 55% DumbbellsIntermediate
• Double Kettlebell Push Press 55% KettlebellsIntermediate
• Barbell Thruster 55% BarbellIntermediate
• Barbell Bench Press 50% BarbellBenchIntermediate
• Push-Ups 50% Bodyweight
• Decline Push-Ups 50% BodyweightIntermediate
• Smith Machine Bench Press 50% Smith machineBench
• TRX Chest Press 50% Suspension trainer
• Overhead Barbell Press 50% BarbellIntermediate
• Dumbbell Bench Press 45% DumbbellsBench
• Incline Dumbbell Press 45% DumbbellsBench
• Machine Chest Press 45% Machines
• Incline Barbell Press 45% BarbellBenchIntermediate
• Cable Chest Press 45% Cable machine
• Incline Push-Ups 45% BodyweightBench
• Smith Machine Incline Press 45% Smith machineBench
• Seated Dumbbell Press 45% DumbbellsBench
• Landmine Press 45% BarbellIntermediate
• Smith Machine Shoulder Press 45% Smith machine
• Turkish Get-Up 45% KettlebellsProfessional
• Knee Push-Ups 40% Bodyweight
• Arnold Press 40% DumbbellsBenchIntermediate
• Machine Shoulder Press 40% Machines
• One-Arm Machine Press 40% Machines
• Barbell Pullover 40% BarbellBenchIntermediate
• Floor Kettlebell Pullover 35% Kettlebells
• Straight-Arm Dumbbell Pullover 30% DumbbellsBench
• Straight-Arm Pulldown 20% Cable machine
• Kettlebell Svend Press 20% Kettlebells