Muscle group
Triceps Exercises
Two-thirds of your upper arm. The long head crosses the shoulder as well as the elbow, so it only gets fully loaded when your arm is overhead — which is why pushdowns alone never quite finish the job.
Pair one overhead movement with one pushing or pushdown movement and you have covered all three heads. Pressing already gives you a good deal of triceps work, so count it. 10–18 sets a week is a reasonable target.
28 triceps exercises in Gym Journal
11 compound and 17 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Assisted Dipsalso Chest, Shoulders | Machine | compound | 10–15 |
| Band Triceps Pushdown | Other | isolation | 12–20 |
| Bench Dipalso Chest, Shoulders | Bodyweight | compound | 10–15 |
| Cable Incline Triceps Extension | Cable | isolation | 10–15 |
| Cable Lying Triceps Extension | Cable | isolation | 10–15 |
| Cable One Arm Tricep Extension | Cable | isolation | 10–15 |
| Cable Rope Overhead Triceps Extension | Cable | isolation | 10–15 |
| Close-Grip Dumbbell Pressalso Chest, Shoulders | Dumbbell | compound | 8–12 |
| Close-Grip EZ-Bar Pressalso Chest, Shoulders | Barbell | compound | 8–12 |
| Decline Close-Grip Bench To Skull Crusheralso Chest | Barbell | compound | 8–12 |
| Decline Dumbbell Triceps Extension | Dumbbell | isolation | 10–15 |
| Decline EZ Bar Triceps Extension | Barbell | isolation | 10–15 |
| Diamond Push-Upalso Chest, Shoulders | Bodyweight | compound | 8–15 |
| Dipsalso Chest, Shoulders | Bodyweight | compound | 8–12 |
| Dips - Tricepsalso Chest, Shoulders | Bodyweight | compound | 8–12 |
| Dumbbell Skull Crusher | Dumbbell | isolation | 10–15 |
| EZ Bar Skullcrusheralso Forearms | Barbell | isolation | 10–15 |
| French Press | Barbell | isolation | 10–15 |
| JM Pressalso Chest, Shoulders | Barbell | compound | 8–12 |
| Machine Triceps Extension | Machine | isolation | 10–15 |
| Seated Dip Machinealso Chest, Shoulders | Machine | compound | 10–15 |
| Seated Dumbbell Triceps Extension | Dumbbell | isolation | 10–15 |
| Skullcrushers | Barbell | isolation | 10–15 |
| Tate Pressalso Chest, Shoulders | Dumbbell | isolation | 10–15 |
| Tricep Kickback | Dumbbell | isolation | 10–15 |
| Triceps Extensions | Dumbbell | isolation | 10–15 |
| Triceps Pushdownalso Forearms | Cable | isolation | 10–15 |
| Weighted Dipsalso Chest, Shoulders | Barbell | compound | 8–12 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.