Triceps Exercise: Cable Pushdown

Triceps Push Down

Type Resistance
Target (primary) Triceps Target (secondary)
Equipment Cable Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Bilateral

Main targeted muscle group: Triceps brachii.

How is it performed?

  • Stay close to the cable and grap a high pulley with a shoulder width or slightly narrower pronated grip.
  • Keep your upper arms and elbows still by your side as you exhale and lower the bar by contracting your triceps until it touches the front of your thighs.
  • Slowly return to starting position.

If you’re lifting heavy, you can position one foot in front of the other and bend slightly at the hip.

See the full triceps workout here

[end]What’s your favorite triceps exercise? [/end]

Triceps Exercise: Reverse Cable Pushdown

Reverse Triceps Pushdown

Main targeted muscle group: Triceps brachii.

Type Resistance
Target (primary) Triceps Target (secondary)
Equipment Cable
Mechanics Isolation Force Push
Plane of motion Sagittal plane
Other Bilateral

How is it performed?

  • Stay close to the cable and grap a high pulley with a shoulder width or slightly narrower supinated grip.
  • Keep your upper arms and elbows still by your side as you exhale and lower the bar by contracting your triceps.
  • Slowly return to starting position.

If you’re lifting heavy, you can position one foot in front of the other and bend slightly at the hip.

See the full triceps workout here

[end]What’s your favorite triceps exercise? [/end]

Tricep Exercise: Close Grip Bench Press

Close Grip Bench Press

Type Resistance
Target (primary) Triceps Target (secondary) Anterior deltoidChest (pectoralis major)
Equipment Barbell Mechanics Compound
Force Push
Plane of motion Sagittal plane Other Bilateral

How is it performed?

  • Lie on a bench and grap a barbell with a shoulder width grip.
  • Lift the bar from the rack and slowly lower it as you inhale; to keep the fully triceps engaged in the movement, hold your elbows close to your body.
  • For full range of movement, lower the barbell all the way down to your chest before you push it back up.

See the full tricep workout here.

[end]What’s your favorite triceps exercise? [/end]

Tricep Exercise: Dumbbell One Arm Triceps Extension

Seated Overhead Triceps Extension

Type Resistance Target (primary) Triceps Target (secondary)
Equipment Dumbbells Mechanics Isolation Force Push
Plane of motion Sagittal plane Coronal plane
Other Unilateral

Main targeted muscle group: Triceps Brachii.

How is it performed?

  • Hold a dumbbell overhead with your arm straight and perpendicular to the floor.
  • The other hand can be used to support the arm holding the dumbbell.
  • Lower the dumbbell down behind your neck without moving your upper arm as you inhale.
  • Exhale as you return to starting position by flexing your triceps.

The exercise can be performed both seated and standing, but preferably on a bench with back support.

See the full tricep workout here.

[end]What’s your favorite triceps exercise? [/end]

Tricep Exercise: Bench Dip

Bench Dips

Type Resistance
Target (primary) Triceps Target (secondary) Chest (pectoralis major), Anterior deltoid
Equipment Bench Mechanics Compound
Force Push 
Plane of motion Sagittal plane
Other Bilateral 

How is it performed?

  • Place two benches parallel to each other.
  • Hold on to the bench behind you, hands placed shoulder width apart and arms straight. Place your heels on the other bench.
  • While inhaling, lower your body by bending at your elbows until the angle between your upper arm and forearm is 90 degrees or just below.
  • Now lift your body back up using your triceps as you exhale to complete the repetition.

You can make the exercise less challenging by placing your heels at the floor.

You can make the exercise more challenging by placing weight on thighs (preferably by a partner)

See the full arm workout here.

[end]What’s your favorite triceps exercise? [/end]