Assisted dips
Chest · Shoulders · Triceps
Machine
Exercises by muscle
Triceps exercises
Compare pushdowns, overhead extensions and pressing movements. Start with the role you need, then choose the upper-arm position and equipment that fit.
The map locates the triceps as a surface group. It does not distinguish the three heads or compare their growth.
Meet the triceps
The triceps straighten the elbow. The long head also crosses the shoulder, so upper-arm position changes its starting length. Presses combine shoulder and elbow movement; extensions focus on elbow movement. An overhead extension and a lying extension use different setups.
Choose your starting point
Use a cable pushdown
Keep the upper arms alongside the torso while straightening the elbows.
Put the upper arms overhead
Compare the free-weight and cable versions as separate movements.
Choose a bench movement
A lying extension and a close-grip press give the elbows different tasks.
Lying triceps extension
A lying triceps extension, or skull crusher, lowers a bar toward or behind the forehead on a bench. It is distinct from the standing French press.
Close-grip bench press
A barbell press with a closer hand position. The chest and shoulders also work; it is not an elbow-extension-only substitute.
How to choose
Preserve the job of the exercise
If you want a cable extension replacement, compare another extension before substituting a press. A press adds shoulder movement and involves other muscles.
Check the exact version
French press and skull crusher refer to different setups here. Open the illustration before choosing and keep the overhead and lying versions separate in your training history.
Explore the exercises
Guides: 32
Band triceps extension
Triceps
Resistance bands
Bar muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Barbell bench press
Chest · Shoulders · Triceps
BarbellBench
Barbell thruster
Shoulders · Triceps · Quads · Glutes
Barbell
Bench dip
Triceps
Bench
Cable triceps kickback
Triceps
CableClose-grip bench press
Triceps
BarbellBench
Diamond push-up
Chest · Triceps
Bodyweight
Dips
Chest · Shoulders · Triceps
BodyweightVariations
Dumbbell floor press
Chest · Triceps
Dumbbells
Dumbbell shoulder press
Shoulders · Triceps
Dumbbells
Handstand push-up
Shoulders · Triceps
Bodyweight
Handstand walk
Shoulders · Triceps
Bodyweight
JM press
Triceps
BarbellBench
Katana extensions
Triceps
CableMachine
Kettlebell clean and press
Shoulders · Triceps · Glutes
KettlebellsLying triceps extension
Triceps
BarbellDumbbells
Machine dip
Triceps
Machine
Overhead triceps extension
Triceps
BarbellVariations
Overhead press
Shoulders · Triceps
Barbell
Ring dip
Chest · Shoulders · Triceps
Bodyweight
Ring muscle-up
Chest · Back · Biceps · Triceps
Bodyweight
Single-arm tricep extension
Triceps
Cable
Suspension triceps extension
Triceps
BodyweightSuspension trainer
Tricep kickback
Triceps
DumbbellsBench
Triceps pushdown
Triceps
CableMachine
Wall walk
Shoulders · Triceps
Bodyweight
Wall-ball shot
Shoulders · Triceps · Quads · Glutes
Medicine ball
Keep exploring
How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
The complete guide to progressive overload
Master the fundamental principle behind muscle growth and strength gains with our comprehensive guide for anyone who wants real results.
Frequently asked questions
Are overhead and lying triceps extensions the same?
No. The overhead version keeps the upper arms beside the head; the lying version uses a bench with the arms in front of the torso. Both straighten the elbows.
Can I train triceps without cables?
Yes. Free-weight extensions, close-grip presses and diamond push-ups are options. They have different support and loading demands, so establish a working load for your choice.