The ONLY Tricep Exercises that you'll ever need

This list was carefully crafted so that you ONLY need to hit these exact exercises in order to build muscle effectively.

For your convenience, each exercise below has in-depth directions.

Your triceps comprise three primary heads: the long head, lateral head, and medial head. The lateral head contributes to the horseshoe shape of the triceps, while the long head adds mass to the back of the arm. The medial head completes the trio, enhancing overall triceps definition. Here’s how to workout your triceps:

1. Tricep Pressdown: 4 sets for 8-12 reps

2. Overhead Low Rope Tricep Extension: 4 sets for 8-12 reps

3. Skullcrushers: 3 sets for 8-12 reps

4. Single Arm Cable Tricep Extensions: 3 sets for 8-12 reps

Explanations on each Tricep Exercise

Tricep Pressdown: 4 sets for 8-12 reps 

DIRECTIONS: Begin by attaching a straight or EZ-bar attachment to a cable machine and setting the weight to a manageable level. Stand facing the cable machine with feet shoulder-width apart, and grab the bar with an overhand grip. Lean forward slightly, aligning the triceps range of motion with the cable's movement. Keep your elbows close to your torso and extend your arms downward, fully straightening them. Focus on squeezing your triceps at the bottom of the movement, then slowly return to the starting position with controlled resistance.

Overhead Low Rope Tricep Extension: 4 sets for 8-12 reps 

DIRECTIONS: Begin by securing a rope to the low pulley of a cable machine. Grasp the rope in each hand and face away from the pulley. Once you're in position, stagger your feet for stability. Proceed to tuck your elbows and extend your arms upward, creating separation in the rope at the peak of the movement. When lowering the weight, maintain control and let both ends of the rope move closer together.

Skullcrushers: 3 sets for 8-12 reps 

DIRECTIONS: Start by lying on a flat bench, gripping an EZ bar with your hands positioned slightly narrower than shoulder-width apart, and fully extend your arms above your chest. Lower the barbell by bending your elbows, bringing it towards your forehead or just above it. Keep your upper arms stationary and focus on moving only your forearms. Extend your arms back to the starting position, squeezing your triceps at the top. Ensure a controlled movement throughout to avoid undue stress on your elbows.

Single arm cable tricep extensions: 3 sets for 8-12 reps 

DIRECTIONS: Begin by setting the cable machine to the highest setting and removing all attachments from the cable. Some people prefer to squeeze a handle rather than the cable stopper, so pick whichever feels most natural to you. After grabbing your handle of choice, take a step back from the machine and keeping your arm close to your body, fully extend your arm, squeezing at the bottom of the movement before controlling the weight on your way up. Make sure to align your arm movement to the cable movement by preventing your shoulder from moving, with the only movement extending from your elbow joint. Keep the weight low for this exercise and focus on a full range of motion with constant tension.