Triceps Exercises139

Three heads extend the elbow, and the long head — the biggest — only fully works when the arm is overhead. Pair pressing with pushdowns, then add overhead extensions for the piece pressing misses.

Close-grip pressing at 6–10 reps, extensions at 8–15. Triceps take a beating from every press, so 6–12 direct weekly sets rounds them out without wrecking your elbows.

Train triceps inside a proven plan — see the free program library.