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Exercises & Technique

Step-by-step guides for every tricep exercise — form cues, muscles worked, and programming tips.

Illustration highlighting the lateral head of the tricep with exercise positions

Lateral Head Tricep: Best Exercises to Build the Outer Sweep

The lateral head is the most visible of the three tricep heads and gives the arm its outer sweep. Targeting it requires exercises with the arms at or below shoulder level using an overhand or neutral grip.

Illustration highlighting the medial head of the tricep with exercise positions

Exercises & Technique7 min read

Medial Head Tricep Exercises for Complete Development

The medial head is the smallest and deepest of the three tricep heads, but it plays a critical role in elbow stability and joint health. It works hardest during light to moderate loads and through the final degrees of elbow extension.

Illustration showing bodyweight tricep exercises progression from beginner to advanced

Exercises & Technique9 min read

Triceps Calisthenics: Best Bodyweight Exercises

You do not need weights to build strong triceps. Calisthenics exercises like diamond push-ups, dips, and bodyweight extensions can build impressive arm size and pressing strength using only your body weight.

Person performing tricep exercises on a pull-up bar

Exercises & Technique7 min read

Tricep Exercises with a Pull Up Bar: Complete Guide

A pull-up bar is not just for pulling movements. With the right technique, you can use it to perform highly effective tricep exercises that build size and pressing strength.

Person performing various kettlebell tricep exercises with proper form

Exercises & Technique10 min read

Kettlebell Tricep Workouts: 8 Best Exercises

Kettlebells are one of the most versatile tools for tricep training. Their offset center of mass creates unique stability demands that build functional pressing strength alongside muscle size.

Person performing resistance band tricep exercises showing proper form and band positions

Exercises & Technique9 min read

Resistance Band Tricep Exercises: Full Workout Guide

Resistance bands provide smooth, joint-friendly tension that is ideal for tricep training. They are portable, affordable, and effective for building both muscle size and tendon health.

Split illustration showing close-grip bench press and lockout position

Exercises & Technique8 min read

Tricep Exercises for a Stronger Bench Press

If your bench press stalls at lockout, weak triceps are the most likely cause. Strengthening the triceps with targeted exercises can add meaningful weight to your press.

Side-by-side comparison of skull crusher and overhead tricep extension form

Exercises & Technique8 min read

Skull Crushers vs Tricep Extension: Differences and When to Use Each

Skull crushers and overhead tricep extensions are both elbow extension exercises, but they load the triceps differently. Skull crushers emphasize the lateral head, while overhead extensions target the long head.

Diagram showing push vs pull exercise classification with tricep extension highlighted

Exercises & Technique6 min read

Is Tricep Extension Push or Pull? The Answer Explained

A tricep extension is a push exercise. The triceps extend (straighten) the elbow, which is a pushing movement. Understanding this classification helps you program training splits correctly.

Person performing a single arm cable tricep pushdown with muscles highlighted

Exercises & Technique7 min read

Single Arm Tricep Pushdown: Muscles Worked and Proper Form

The single arm tricep pushdown is an isolation exercise that targets all three heads of the triceps brachii, with particular emphasis on the lateral head. It also corrects strength imbalances between arms.

Step-by-step illustration of a bicep curl flowing into an overhead tricep extension

Exercises & Technique7 min read

Bicep Curl to Tricep Extension: How to Do This Combo Move

The bicep curl to tricep extension combines two exercises into one flowing movement — curling the weight up, transitioning overhead, and extending behind the head. It is a time-efficient way to train both major arm muscles.

Illustration comparing a strong and underdeveloped tricep with training cues

Exercises & Technique7 min read

Why Are My Triceps So Weak? Causes and Solutions

Weak triceps are almost always a training problem, not a genetic one. The most common causes are insufficient direct volume, over-reliance on compound pressing, poor mind-muscle connection, and neglecting the long head.

Person performing tricep pulses with small controlled arm movements highlighted

Exercises & Technique6 min read

Tricep Pulses: How to Do Them and Why They Work

Tricep pulses are short-range, rapid contractions performed at the end of an exercise's range of motion. They create metabolic stress and a deep burn that complements traditional full-range training.

Step-by-step illustration showing 7 different tricep stretches with proper form

Exercises & Technique8 min read

Tricep Stretches: 7 Best Stretches for Flexibility and Recovery

Regular tricep stretching improves flexibility, speeds recovery, and reduces the risk of strains and tendonitis. These 7 stretches cover all three heads and can be done anywhere with no equipment.

Top 10 tricep exercises illustrated with proper form in a clean numbered grid

Exercises & Technique11 min read

Best Tricep Exercises: Top 10 for Mass and Strength

The best tricep exercises combine compound pressing for strength with targeted isolation for each of the three heads. This ranked list covers the 10 most effective movements with form guides and programming.

Person performing an overhead dumbbell tricep extension with form cues highlighted

Exercises & Technique9 min read

Overhead Tricep Extension: Form, Variations, and Common Mistakes

The overhead tricep extension is the single best exercise for the long head of the triceps because the overhead arm position stretches it across the shoulder joint, maximizing activation and growth stimulus.

Person performing tricep dips on parallel bars with form cues highlighted

Exercises & Technique10 min read

Tricep Dips: Proper Form, Benefits, and Variations

Tricep dips are a compound bodyweight exercise that builds significant arm mass and pressing strength. Proper form — upright torso, controlled descent, full lockout — is essential for targeting the triceps over the chest.

Person performing a cable triceps pushdown with proper form and muscle activation highlighted

Exercises & Technique9 min read

Triceps Pushdown: Complete Form and Technique Guide

The triceps pushdown is the most popular tricep isolation exercise and one of the most effective for targeting the lateral head. Performed correctly with proper elbow position and full lockout, it builds definition and size.

Grid showing 8 different tricep extension variations with proper form

Exercises & Technique11 min read

Tricep Extension: Every Variation Explained

The tricep extension is a family of isolation exercises that extend the elbow against resistance. Different variations — overhead, lying, cable, dumbbell — target different heads and serve different training goals.

Person performing a lying tricep press with dumbbells with muscles highlighted

Exercises & Technique7 min read

Tricep Press: How to Do It and Muscles Worked

The tricep press refers to any pressing movement with a narrow grip or arm path that emphasizes the triceps. It most commonly describes the close-grip bench press, lying tricep press, or machine tricep press.