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The Best Exercises to Build Triceps Size

The triceps brachii are composed of three separate heads of the muscle: lateral, medial, and long. The primary function of the triceps is to extend (straighten) the elbow. During most triceps exercises the medial and lateral heads will be highly active. While the long head is also active during most triceps exercises, it's role is much greater when performing movements where the hands are above the head.

For this reason alone it is important to use a wide variety of exercises in order to stimulate each head of the triceps for complete development. In addition to this, recent research has shown the many of the muscle fibers of the triceps are not fully active unless heavy loading is present. This means that compound exercises such as dips and close grip bench presses should be a staple in your triceps workouts.

So, spice up your tricep training with the exercise videos and tips on this page. Click the links below for videos and tips on each exercise. New exercises will be added often, so make sure to bookmark this page as a reference!

Triceps Pressing Exercises

1. JM Press

2. California Press

3. Close Grip Bench Press

4. Parallel Bar Dips


Triceps Extensions and Pushdowns

1. Triceps Skullcrushers

2. Triceps Pushdowns

3. Rolling Dumbbell Triceps Extensions

4. Overhead Dumbbell Triceps Extensions

5. Band Triceps Pushdowns

6. Triceps Kickbacks

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