Triceps
9 exercises that train the triceps directly, compound lifts first. Pick one or two that suit your gym and train them hard and consistently. Steady progress on a few lifts beats rotating through all of them.
Surpass gives every set a target based on last time, so you know when to add weight.
The assisted dip machine uses a counterweight to support part of your bodyweight while you lower and press yourself between parallel handles. It builds the triceps, lower chest, and front delts, and suits anyone working toward bodyweight dips or wanting dips without the full load.
A barbell bench press with a grip about shoulder width, narrower than a standard bench. It shifts more of the work to the triceps while still allowing heavy loads. Good for lifters building triceps strength or improving their bench press lockout.
A bodyweight press on parallel bars where you lower your body by bending the elbows and push back up. It builds the triceps, lower chest, and front delts. Suits lifters who can do several clean reps and have healthy shoulders.
A triceps extension done facing away from a cable with the arms overhead, usually with a rope. Working from a full stretch makes it one of the best isolation lifts for the long head. Suits anyone who can get their arms overhead comfortably.
A one-arm triceps extension done bent over at a low cable, finishing with the arm straight back. The cable keeps tension on the triceps at full lockout, where a dumbbell kickback goes slack. Good as a light finisher for anyone chasing triceps size.
The machine tricep extension fixes your upper arms on a pad while you straighten your elbows against a guided lever. It isolates the triceps with a stable, repeatable path and suits anyone wanting direct arm work, especially if free-weight extensions bother the elbows.
A triceps extension with a dumbbell held overhead, lowered behind the head and pressed back up. It trains the triceps in a deep stretch, especially the long head. Good for anyone wanting fuller upper arms who has decent shoulder mobility.
A lying triceps extension where you lower an EZ bar toward your forehead or just behind your head, then extend back up. It is a heavy-hitting triceps builder for intermediate lifters. Best for those whose elbows tolerate loaded extension work.
An elbow extension done standing at a high cable pulley, pushing a bar or rope down to your thighs. It is a simple, joint-friendly way to add triceps volume. Suits beginners learning to feel the triceps and advanced lifters adding volume.
These exercises work the triceps as a secondary muscle, which counts toward your weekly work but not as much as a direct set.
Direct weekly sets for the triceps in each free program. Secondary work is not counted.