Tricep Exercises: 55 Exercises for Arm Size

The triceps brachii makes up roughly two-thirds of your upper arm mass. With three heads (long, lateral, medial), building impressive triceps requires exercises that target each one. The long head responds to overhead movements, while the lateral and medial heads are hit by pressing and pushdown variations. Our library includes compound movements like close-grip bench press and dips, plus isolation exercises like skull crushers, cable pushdowns, and kickbacks. Whether you're training for aesthetics or to improve your bench press lockout, we've got the exercises you need. From beginner-friendly pushdowns to advanced JM presses, there's something for every level. MySetPlan integrates tricep work with your pressing days, ensuring adequate volume without interfering with recovery.