Tricep Workout Exercises Anatomy

This is a complete list/menu of Tricep exercises for men or women. If you need to discuss how to perform these Tricep exercises please post them in our Exercise Forum under the heading of the exercise.

Tricep Workout Exercise Links Muscle Menu

Tricep Isolation Exercises
Tricep Compound Exercises
Dumbbell Tricep Exercises
Barbell Tricep Exercises
Cable Tricep Exercises
Ball Tricep Exercises
Calisthenics Tricep Exercises
Machine Tricep Exercises
Tricep Exercises / Muscle Forum Discussions
Tricep Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Chair Bench Press (Elastic Band)- Tricep Exercise: Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Compound, Elastic Band, Upper Body, Exercise Band,

Machine Bench Press(Vertical Press)- Tricep Exercise: Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Machine, Compound, Upper Body,

Smith Machine Incline Press- Tricep Exercise: Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...

Chest, Pectoralis Major, Triceps, Anterior Deltoids, Arms, Smith Machine, Machine, Compound, Upper Body,

Decline Press- Tricep Exercise:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...

Chest, Pectoralis Major, Triceps, Dumbbell, Compound, Upper Body,

Ball Incline Dumbbell Press- Tricep Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...

Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulder, Shoulders, Dumbbell, Upper Body,

Wall Push Up- Tricep Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dumbbell Flat Bench Chest Press- Tricep Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...

Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,

Exercise Ball Pushups- Tricep Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Double Medicine Ball Pushups- Tricep Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulder, Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Tricep Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Tricep Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dips- Tricep Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body,

Incline Dumbbell Press- Tricep Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,

Bench Press- Tricep Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Push Ups Between Benches (Push Up)- Tricep Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight, Home,

Close Grip Bench Press- Tricep Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Clean and Jerk- Tricep Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Arnold Press- Tricep Exercise: The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...

Shoulder, Shoulders, Anterior Deltoid, Triceps, Medial Deltoid, Compound, Dumbbell, Arms, Upper Body,

Seated Shoulder Press (Elastic band)- Tricep Exercise: Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Arms, Compound, Upper Body, Elastic, Exercise Band,

Machine Military or Shoulder Press- Tricep Exercise: Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Machine, Compound, Upper Body,

Push Press - Tricep Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Machine Military Press (Shoulder Press)- Tricep Exercise: Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...

Shoulder, Shoulders, Anterior Deltoids, Triceps, Arms, Machine, Compound, Upper Body,

Dumbbell Press or Shoulder Press- Tricep Exercise: This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr...

Shoulder, Shoulders, Deltiods, Triceps, Anterior Deltiod, Front Shoulder, Lateral Shoulder, Lateral Deltiod, Medial Deltiod, Dumbbell, Bench, Seated, Upper Body, Freeweights, Compound,

Lying Dumbbell Skullcrushers- Tricep Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...

Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers,

One Arm Dumbbell Tricep Extension on a Ball- Tricep Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...

Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body,

Dumbbell Stability Ball Seated Tricep Extension- Tricep Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...

Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body,

One Arm Reverse Pulldowns- Tricep Exercise: Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri...

Triceps, Arms, Isolation, Cable, D-Handle, Upper Body,

Tricep Pulldowns- Tricep Exercise: Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh...

Triceps, Arms, Isolation, Cable, Upper Body,

Angled Cable Triceps Extension- Tricep Exercise:
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ...

Triceps, Arms, Isolation, Cable, Upper Body,

Tricep Kickbacks- Tricep Exercise: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Overhead Tricep Extentions- Tricep Exercise: Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Lying Triceps Extension (Skull Crushers)- Tricep Exercise: To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ...

Triceps, Isolation, Barbell, EZ-Curl Bar, Upper Body,

Cable Incline Pulldowns- Tricep Exercise: Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex...

Triceps, Isolation, Cable, Arms, Upper Body,

Overhead Cable Extensions- Tricep Exercise:
Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B...

Triceps, Isolation, Cable, Rope, Upper Body,

Incline Cable Triceps Extensions- Tricep Exercise:
Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your...

Triceps, Isolation, Cable, Rope, Upper Body,

Bench Dips- Tricep Exercise:
Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t...

Triceps, Isolation, Calisthenics, Freeweight, Upper Body,

Triceps or Tricep Muscle Anatomy and Overview

Arms, Triceps, horseshoe, Tricep, Upper Body anatomy picture

Three muscles (long head, lateral head and the medial head) make up the tricep.

Tricep Function

The function of the tricep is for elbow extension, shoulder extension and adduction.

Tricep Origin

The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).

Tricep Insertion

The triceps insert onto the olecranon process of the ulna.

Tricep Training

Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.

Tricep Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Tricep' are: Arms, Triceps, horseshoe, Tricep, Upper Body

What if I have fatty Tricep? What exercises can I do to reduce fat on my Tricep muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Tricep. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Tricep. In other words, specifically exercising your Tricep will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Tricep Pain?

Tricep pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Tricep muscle.

Note: If pain in your Tricep muscle persists please consult a doctor immediately.

Tricep Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Swimming	Chest, Back, Triceps, Biceps, Deltoids, Rectus Femoris, Biceps Femoris, Gastrocnemius (Shoulder, Quadriceps, Hamstrings, Calf, Arms)

Tricep
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with your hands and then clap your hands together in the middle of your body and qui...	Chest, Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid (Arms, Shoulder)
	Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can a...	Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder)

Tricep Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Back / Rhomboid Stretch: To complete this exercise complete the following: - Cross one arm in front of your body. - Use the opposite arm to squeeze into your body and above or below elbow joint...	Rhomboid, Tricep , Posterior Deltoid, Rear Deltoid, Latissimus Dorsi (Back, Shoulder, Arms)
	Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhead. - Gently pull behind your elbow to slide palm down the middle of your...	Triceps, Rear Deltoid, Latissimus Dorsi , Rhomboid (Arms, Shoulder, Back)

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