Triceps

Tricep Pushdowns

Tricep pushdowns are a cable exercise that targets all three heads of the triceps. Stand facing the cable machine with a straight bar or rope attachment at shoulder height. Grip the handle with palms facing down, elbows tucked close to your sides. Push the handle down until your arms are fully extended, then slowly return to the starting position. Keep your upper arms still and focus on squeezing your triceps at the bottom.

3 sets of 12

Overhead Dumbbell Extension

The overhead dumbbell extension targets the long head of the triceps. Hold one dumbbell with both hands and lift it overhead, arms fully extended. Keep your elbows close to your head as you lower the dumbbell behind your neck in a controlled motion. Press the weight back up to the starting position, fully extending your arms. Maintain a tight core and avoid flaring your elbows.

3 sets of 10

Bench Dips

Bench dips target the triceps using your bodyweight. Sit on the edge of a bench with hands next to your hips and feet extended forward. Slide your hips off the bench, supporting yourself with your arms. Lower your body by bending your elbows until they’re at about 90°, then press back up by straightening your arms. Keep your back close to the bench and movements controlled.

3 sets of 10