Triceps Exercises

The triceps straightens the elbow, and its long head also runs past the shoulder joint. That is the practical difference between exercises: overhead extensions put the long head in a deep stretch, while pushdowns and close-grip presses work the lateral and medial heads with the arm at your side. Dips and close-grip bench let you use real load; extensions and pushdowns keep tension where the muscle is longest.

Aim for 8–15 sets a week, split between one pressing-style movement and one or two isolation exercises, with at least one done overhead. Reps of 8–15 suit extensions, while heavier work belongs on the presses. Keep the upper arm still so the elbow is the only joint moving, and finish each rep at a locked-out elbow — those last few degrees are where the triceps does the most work. If skull crushers irritate your elbows, move to a rope or cable and keep the load lighter.