WorkoutX

Tricep Exercises

141 exercises — The triceps make up roughly two-thirds of your upper-arm mass, so training them well is the fastest route to bigger arms. The muscle has three heads, and hitting all of them means combining pressing movements like close-grip bench presses and dips with overhead and pushdown extensions that stretch and isolate the long head. This page collects every tricep exercise in the WorkoutX library, each with a looping animated GIF so you can lock in your elbow position and avoid flaring or cheating the weight. Cable pushdowns deliver constant tension, skull crushers overload the long head, and bodyweight dips build raw pressing strength. Open any exercise for the muscles worked, equipment, and step-by-step instructions. Developers can fetch the same tricep data and GIF URLs directly from the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Assisted Standing Triceps Extension (with Towel) animated GIF

Assisted Standing Triceps Extension (with Towel)

Assisted Triceps Dip (kneeling) animated GIF

Assisted Triceps Dip (kneeling)

Band Close-grip Push-up animated GIF

Band Close-grip Push-up

Band Side Triceps Extension animated GIF

Band Side Triceps Extension

Barbell Close-grip Bench Press animated GIF

Barbell Close-grip Bench Press

Barbell Decline Close Grip To Skull Press animated GIF

Barbell Decline Close Grip To Skull Press

Barbell Incline Close Grip Bench Press animated GIF

Barbell Incline Close Grip Bench Press

Barbell Incline Reverse-grip Press animated GIF

Barbell Incline Reverse-grip Press

Barbell Jm Bench Press animated GIF

Barbell Jm Bench Press

Barbell Lying Back Of The Head Tricep Extension animated GIF

Barbell Lying Back Of The Head Tricep Extension

Barbell Lying Close-grip Press animated GIF

Barbell Lying Close-grip Press

Barbell Lying Close-grip Triceps Extension animated GIF

Barbell Lying Close-grip Triceps Extension

Barbell Lying Extension animated GIF

Barbell Lying Extension

Barbell Lying Triceps Extension animated GIF

Barbell Lying Triceps Extension

Barbell Lying Triceps Extension Skull Crusher animated GIF

Barbell Lying Triceps Extension Skull Crusher

Barbell One Arm Floor Press animated GIF

Barbell One Arm Floor Press

Barbell Pin Presses animated GIF

Barbell Pin Presses

Barbell Reverse Close-grip Bench Press animated GIF

Barbell Reverse Close-grip Bench Press

Barbell Reverse Grip Skullcrusher animated GIF

Barbell Reverse Grip Skullcrusher

Barbell Seated Close Grip Behind Neck Triceps Extension animated GIF

Barbell Seated Close Grip Behind Neck Triceps Extension

Barbell Seated Overhead Triceps Extension animated GIF

Barbell Seated Overhead Triceps Extension

Barbell Standing Overhead Triceps Extension animated GIF

Barbell Standing Overhead Triceps Extension

Bench Dip (knees Bent) animated GIF

Bench Dip (knees Bent)

Bench Dip On Floor animated GIF

Bench Dip On Floor

Body-up animated GIF

Body-up

Bodyweight Kneeling Triceps Extension animated GIF

Bodyweight Kneeling Triceps Extension

Cable Alternate Triceps Extension animated GIF

Cable Alternate Triceps Extension

Cable Concentration Extension (on Knee) animated GIF

Cable Concentration Extension (on Knee)

Cable High Pulley Overhead Tricep Extension animated GIF

Cable High Pulley Overhead Tricep Extension

Cable Incline Triceps Extension animated GIF

Cable Incline Triceps Extension

Cable Kickback animated GIF

Cable Kickback

Cable Kneeling Triceps Extension animated GIF

Cable Kneeling Triceps Extension

Cable Lying Triceps Extension V. 2 animated GIF

Cable Lying Triceps Extension V. 2

Cable One Arm Tricep Pushdown animated GIF

Cable One Arm Tricep Pushdown

Cable Overhead Triceps Extension (rope Attachment) animated GIF

Cable Overhead Triceps Extension (rope Attachment)

Cable Pushdown animated GIF

Cable Pushdown

Cable Pushdown (with Rope Attachment) animated GIF

Cable Pushdown (with Rope Attachment)

Cable Rear Drive animated GIF

Cable Rear Drive

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster) animated GIF

Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)

Cable Reverse-grip Pushdown animated GIF

Cable Reverse-grip Pushdown

Cable Rope High Pulley Overhead Tricep Extension animated GIF

Cable Rope High Pulley Overhead Tricep Extension

Cable Rope Incline Tricep Extension animated GIF

Cable Rope Incline Tricep Extension

Cable Rope Lying On Floor Tricep Extension animated GIF

Cable Rope Lying On Floor Tricep Extension

Cable Standing One Arm Triceps Extension animated GIF

Cable Standing One Arm Triceps Extension

Cable Standing Reverse Grip One Arm Overhead Tricep Extension animated GIF

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

Cable Triceps Pushdown (v-bar) animated GIF

Cable Triceps Pushdown (v-bar)

Cable Triceps Pushdown (v-bar) (with Arm Blaster) animated GIF

Cable Triceps Pushdown (v-bar) (with Arm Blaster)

Cable Two Arm Tricep Kickback animated GIF

Cable Two Arm Tricep Kickback

Close-grip Push-up animated GIF

Close-grip Push-up

Close-grip Push-up (on Knees) animated GIF

Close-grip Push-up (on Knees)

Diamond Push-up animated GIF

Diamond Push-up

Dumbbell Close Grip Press animated GIF

Dumbbell Close Grip Press

Dumbbell Close-grip Press animated GIF

Dumbbell Close-grip Press

Dumbbell Decline One Arm Hammer Press animated GIF

Dumbbell Decline One Arm Hammer Press

Dumbbell Decline Triceps Extension animated GIF

Dumbbell Decline Triceps Extension

Dumbbell Forward Lunge Triceps Extension animated GIF

Dumbbell Forward Lunge Triceps Extension

Dumbbell Incline Hammer Press On Exercise Ball animated GIF

Dumbbell Incline Hammer Press On Exercise Ball

Dumbbell Incline One Arm Hammer Press animated GIF

Dumbbell Incline One Arm Hammer Press

Dumbbell Incline One Arm Hammer Press On Exercise Ball animated GIF

Dumbbell Incline One Arm Hammer Press On Exercise Ball

Dumbbell Incline Triceps Extension animated GIF

Dumbbell Incline Triceps Extension

Dumbbell Incline Two Arm Extension animated GIF

Dumbbell Incline Two Arm Extension

Dumbbell Kickback animated GIF

Dumbbell Kickback

Dumbbell Kickbacks On Exercise Ball animated GIF

Dumbbell Kickbacks On Exercise Ball

Dumbbell Lying Alternate Extension animated GIF

Dumbbell Lying Alternate Extension

Dumbbell Lying Elbow Press animated GIF

Dumbbell Lying Elbow Press

Dumbbell Lying Extension (across Face) animated GIF

Dumbbell Lying Extension (across Face)

Dumbbell Lying One Arm Pronated Triceps Extension animated GIF

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Supinated Triceps Extension animated GIF

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Single Extension animated GIF

Dumbbell Lying Single Extension

Dumbbell Lying Triceps Extension animated GIF

Dumbbell Lying Triceps Extension

Dumbbell Neutral Grip Bench Press animated GIF

Dumbbell Neutral Grip Bench Press

Dumbbell One Arm French Press On Exercise Ball animated GIF

Dumbbell One Arm French Press On Exercise Ball

Dumbbell One Arm Hammer Press On Exercise Ball animated GIF

Dumbbell One Arm Hammer Press On Exercise Ball

Dumbbell One Arm Kickback animated GIF

Dumbbell One Arm Kickback

Dumbbell One Arm Triceps Extension (on Bench) animated GIF

Dumbbell One Arm Triceps Extension (on Bench)

Dumbbell Palms In Incline Bench Press animated GIF

Dumbbell Palms In Incline Bench Press

Dumbbell Pronate-grip Triceps Extension animated GIF

Dumbbell Pronate-grip Triceps Extension

Dumbbell Seated Bench Extension animated GIF

Dumbbell Seated Bench Extension

Dumbbell Seated Bent Over Alternate Kickback animated GIF

Dumbbell Seated Bent Over Alternate Kickback

Dumbbell Seated Bent Over Triceps Extension animated GIF

Dumbbell Seated Bent Over Triceps Extension

Dumbbell Seated Kickback animated GIF

Dumbbell Seated Kickback

Dumbbell Seated One Arm Kickback animated GIF

Dumbbell Seated One Arm Kickback

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension animated GIF

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Dumbbell Seated Triceps Extension animated GIF

Dumbbell Seated Triceps Extension

Dumbbell Standing Alternating Tricep Kickback animated GIF

Dumbbell Standing Alternating Tricep Kickback

Dumbbell Standing Bent Over One Arm Triceps Extension animated GIF

Dumbbell Standing Bent Over One Arm Triceps Extension

Dumbbell Standing Bent Over Two Arm Triceps Extension animated GIF

Dumbbell Standing Bent Over Two Arm Triceps Extension

Dumbbell Standing Kickback animated GIF

Dumbbell Standing Kickback

Dumbbell Standing One Arm Extension animated GIF

Dumbbell Standing One Arm Extension

Dumbbell Standing Triceps Extension animated GIF

Dumbbell Standing Triceps Extension

Dumbbell Tate Press animated GIF

Dumbbell Tate Press

Dumbbell Tricep Kickback With Stork Stance animated GIF

Dumbbell Tricep Kickback With Stork Stance

Dumbbell Twisting Bench Press animated GIF

Dumbbell Twisting Bench Press

Dumbbells Seated Triceps Extension animated GIF

Dumbbells Seated Triceps Extension

Elbow Dips animated GIF

Elbow Dips

Exercise Ball Dip animated GIF

Exercise Ball Dip

Exercise Ball Seated Triceps Stretch animated GIF

Exercise Ball Seated Triceps Stretch

Exercise Ball Supine Triceps Extension animated GIF

Exercise Ball Supine Triceps Extension

Ez Bar French Press On Exercise Ball animated GIF

Ez Bar French Press On Exercise Ball

Ez Bar Lying Close Grip Triceps Extension Behind Head animated GIF

Ez Bar Lying Close Grip Triceps Extension Behind Head

Ez Bar Standing French Press animated GIF

Ez Bar Standing French Press

Ez Barbell Decline Close Grip Face Press animated GIF

Ez Barbell Decline Close Grip Face Press

Ez Barbell Decline Triceps Extension animated GIF

Ez Barbell Decline Triceps Extension

Ez Barbell Incline Triceps Extension animated GIF

Ez Barbell Incline Triceps Extension

Ez Barbell Jm Bench Press animated GIF

Ez Barbell Jm Bench Press

Ez Barbell Seated Triceps Extension animated GIF

Ez Barbell Seated Triceps Extension

Ez-bar Close-grip Bench Press animated GIF

Ez-bar Close-grip Bench Press

Handstand animated GIF

Handstand

Handstand Push-up animated GIF

Handstand Push-up

Impossible Dips animated GIF

Impossible Dips

Incline Close-grip Push-up animated GIF

Incline Close-grip Push-up

Lever Overhand Triceps Dip animated GIF

Lever Overhand Triceps Dip

Lever Seated Dip animated GIF

Lever Seated Dip

Lever Triceps Extension animated GIF

Lever Triceps Extension

Medicine Ball Close Grip Push Up animated GIF

Medicine Ball Close Grip Push Up

Medicine Ball Supine Chest Throw animated GIF

Medicine Ball Supine Chest Throw

Narrow Push-up On Exercise Ball animated GIF

Narrow Push-up On Exercise Ball

Olympic Barbell Triceps Extension animated GIF

Olympic Barbell Triceps Extension

One Arm Dip animated GIF

One Arm Dip

Overhead Triceps Stretch animated GIF

Overhead Triceps Stretch

Push-up Close-grip Off Dumbbell animated GIF

Push-up Close-grip Off Dumbbell

Push-up On Lower Arms animated GIF

Push-up On Lower Arms

Reverse Dip animated GIF

Reverse Dip

Ring Dips animated GIF

Ring Dips

Side Push-up animated GIF

Side Push-up

Ski Ergometer animated GIF

Ski Ergometer

Smith Close-grip Bench Press animated GIF

Smith Close-grip Bench Press

Smith Machine Decline Close Grip Bench Press animated GIF

Smith Machine Decline Close Grip Bench Press

Smith Machine Incline Tricep Extension animated GIF

Smith Machine Incline Tricep Extension

Stalder Press animated GIF

Stalder Press

Three Bench Dip animated GIF

Three Bench Dip

Triceps Dip animated GIF

Triceps Dip

Triceps Dip (bench Leg) animated GIF

Triceps Dip (bench Leg)

Triceps Dip (between Benches) animated GIF

Triceps Dip (between Benches)

Triceps Dips Floor animated GIF

Triceps Dips Floor

Triceps Press animated GIF

Triceps Press

Triceps Stretch animated GIF

Triceps Stretch

Weighted Bench Dip animated GIF

Weighted Bench Dip

Weighted Three Bench Dips animated GIF

Weighted Three Bench Dips

Weighted Tricep Dips animated GIF

Weighted Tricep Dips

Weighted Triceps Dip On High Parallel Bars animated GIF

Weighted Triceps Dip On High Parallel Bars

Frequently Asked Questions

What are the best tricep exercises for mass?

Close-grip bench presses and weighted dips let you move the most weight and build overall tricep size. Add skull crushers and overhead extensions to target the long head.

How do I hit the long head of the triceps?

Overhead movements — overhead cable or dumbbell extensions and skull crushers — put the long head on stretch, which most effectively trains it. Pushdowns emphasize the lateral head.

Are dips good for triceps?

Yes. Bench dips and parallel-bar dips are excellent compound tricep builders. Keep your torso upright to bias the triceps over the chest.

Do these tricep exercises come with GIFs?

Every tricep exercise here includes a hosted GIF animation and written step-by-step instructions on its detail page.

Building a fitness app?

Get all 141 tricep exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →