TRICEPS

There are three major muscle groups in the arms: the biceps brachii, triceps brachii, and the forearms. The triceps is a three-headed muscle that works opposite the biceps. It originates beneath the deltoid and inserts below the elbow. The most effective way to train the triceps is through extension movements.

Triceps – Overall Size

Close-Grip Barbell Press
Weighted Dips
Dips Behind the Back (using two benches)
Two-Handed Dumbbell Press Behind the Head

For Mass and Upper Triceps

Cable Pressdowns
One-Arm Cable Pressdowns
Reverse-Grip Cable Pressdowns
Reverse-Grip One-Arm Cable Pressdowns
Kickbacks

For Mass and Lower Triceps

Weighted Dips
Dips Behind the Back (using two benches)

Outer Triceps

Lying Dumbbell Extensions

Full Length of the Triceps

Seated Triceps Press
Standing Triceps Press
Lying Triceps Extensions (Skull Crushers)
One-Arm Triceps Extensions