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Triceps Exercises

Pushdowns, extensions, dips, and close-grip presses for the triceps — two-thirds of your upper arm. 64 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Beginner

Beginner Triceps Exercises →
Crab WalkBodyweightCross Body Cable Triceps ExtensionCableBench DipBenchSeated Dip MachineMachineAssisted Triceps DipMachineFloor Triceps DipBodyweightReverse Grip Triceps PushdownCableSeated Triceps PressDumbbell · BenchDumbbell Single Arm Tricep ExtensionDumbbellCable Single Arm Triceps PushdownCableBarbell SkullcrusherBarbell · BenchDumbbell SkullcrusherDumbbell · BenchTate PressDumbbell · BenchBarbell Triceps ExtensionBarbellCable Triceps ExtensionCableDumbbell Triceps ExtensionDumbbellMachine Triceps ExtensionMachineCable Triceps KickbackCableDumbbell Triceps KickbackDumbbellStraight Bar Triceps PushdownCableV Bar Triceps PushdownCableTriceps Rope PushdownCable

Intermediate

Intermediate Triceps Exercises →
Close Grip Bench PressBarbell · BenchBoxingBodyweightSmith Machine Close Grip Bench PressSmith machine · BenchDipDip barsAssisted DipResistance band · Dip barsRing DipSuspension trainerStraight Bar DipPull-up barBarbell Floor PressBarbellFrog StandBodyweightJM PressBarbell · BenchPlank to Push UpBodyweightPush PressBarbellDumbbell Push PressDumbbellArcher Push UpBodyweightClose Grip Push UpBodyweightDiamond Push UpBodyweightDive Bomber Push UpBodyweightHindu Push UpBodyweightPike Push UpBodyweightElevated Pike Push UpBenchKettlebell Shoulder PressKettlebellSuspension Triceps ExtensionSuspension trainerWall Handstand HoldBodyweight

Advanced

Advanced Triceps Exercises →
Behind the Neck Push PressBarbellCrow PoseBodyweightKorean DipPull-up barPlanche DipDip barsHandstand HoldBodyweightHandstand Shoulder TapBodyweightHandstand WalkBodyweightAssisted Muscle UpResistance band · Pull-up barBar Muscle UpPull-up barNegative Muscle UpPull-up barRing Muscle UpSuspension trainerAdvanced Tuck PlancheBodyweightBarbell Press UnderBarbellHandstand Push UpBodyweightOne Arm Push UpBodyweightPlanche Push UpBodyweightPseudo Planche Push UpBodyweightRing Archer Push UpSuspension trainerTypewriter Push UpBodyweight

Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether triceps work is actually getting done.

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