Your triceps are about two-thirds of your upper arm, so if you want your sleeves to fill out they matter more than your biceps. The catch is that a lot of tricep work drags your shoulders into it, and if your shoulders are beat up that turns a simple isolation exercise into a problem.
It comes down to anatomy. The long head of the triceps crosses your shoulder joint, so anything overhead loads it on a stretch and brings the shoulder along for the ride. The rest of the exercises here keep your shoulder parked and let your elbow do the work, which is exactly what you want if you’re after the triceps and nothing else. I’ll call out which ones keep the shoulder out of it as we go.
These are the 8 tricep isolation exercises I actually program, ordered roughly from the most isolated to the least. A true isolation exercise only bends one joint, your elbow, so the list is short by design. The last couple lean compound, but they still hammer the triceps and earn a spot.
For each one you get how to perform it, a demo video, and how to fit it into your training week.
Table of Contents
- 1 The 8 Most Effective Tricep Isolation Exercises
- 2 Tips for Isolating the Triceps
- 3 How to Train Triceps
- 4 Tricep Anatomy
- 5 Tricep Isolation Exercises FAQs
- 6 Key Takeaways
- 7 Other Alternative Exercises
- 7.1 The 10 Best Leg Extension Alternatives
- 7.2 The 10 Best Hack Squat Alternatives
- 7.3 The 10 Best Glute Bridge Alternatives
- 7.4 The 8 Best Tricep Dip Alternatives
- 7.5 The 8 Best Decline Bench Press Alternatives
- 7.6 The 8 Best Ab Rollout Alternatives
- 7.7 The 12 Best Pull-Up Alternatives
- 7.8 The 9 Best Seated Cable Row Alternatives (2023)
- 7.9 The 7 Best Deadlift Alternatives
- 7.10 The 10 Best Dumbbell Pullover Alternatives
- 7.11 The 10 Best Bulgarian Split Squat Alternatives
- 7.12 The 10 Best Box Jump Alternatives
- 7.13 The 10 Best Lat Pulldown Alternatives
- 7.14 The 10 Best Plank Alternatives
- 7.15 The 8 Best Incline Bench Press Alternative
The 8 Most Effective Tricep Isolation Exercises
- Tricep pushdown
- Tricep extension
- Tricep kickback
- Skull crusher
- Tate press
- Tricep dip machine
- Dips
- Push up
Tricep pushdown
Benefits of tricep pushdowns
The triceps pushdown is one of the best cable tricep exercises there is, and it’s the one I hand anyone who wants to train triceps without bothering their shoulders. Your upper arms stay pinned to your sides and your shoulder barely moves, so the elbow does all the work. It also carries over to your lockout strength on the bench.
How to perform tricep pushdowns
- Hook a rope or bar attachment to a high pulley on a cable machine. Select a weight that will challenge you without sacrificing form.
- If you’re using a rope attachment, grasp each end with a neutral grip. For a straight bar, use an overhand grip.
- Lean forward slightly and ensure your feet are hip-width apart. Keep your elbows close to your body and forearms pointed up, towards the pulley.
- Push the attachment down until your arms are fully extended. Keep your upper arm still and only move your forearms from your elbow.
- Briefly pause the bottom of the movement, then slowly return to the starting position with control.
- Perform the target number of reps and sets.
The pushdown looks foolproof, but small things like letting your elbows drift forward quietly turn it into a chest and shoulder exercise. This video covers the mistakes to avoid:
How to program tricep pushdowns
Start light to moderate, around 70-80% of your max, for 3-4 sets of 8-12 reps. I’d run it twice a week in your upper body or arm-focused sessions.
Tricep extension
Benefits of tricep extensions
The overhead triceps extension, standing or seated, is the one exercise here that puts the long head on a deep stretch by taking your arm overhead. That stretch is great for growing the long head, but it’s also the most shoulder-dependent option on the list, so skip it if overhead positions bug your shoulder. If they don’t, it’s one of the best long-head builders going and it helps stabilize the elbow.
How to perform tricep extensions
- Attach a rope to a high pulley on the cable machine and set the desired weight.
- Grab the rope attachment with both hands using a neutral grip. Face away from the machine with the attachment still in hand. Your hands should be at shoulder height with your elbows close to your ears.
- Lean slightly forward from the hips.
- Keep your torso, upper arms, and elbows still, then fully extend your arms forward and above your head.
- Inhale while slowly returning to the starting position, allowing your forearms to move back behind your head.
- Do the desired number of reps and sets.
Form makes or breaks this one. Keep your upper arms locked next to your ears so only your forearms move:
How to program tricep extensions
Go light to moderate and chase a full stretch at the bottom of every rep. 3-4 sets of 10-15 reps twice a week is plenty, with a day or two of rest between sessions.
Tricep kickback
Benefits of tricep kickbacks
The kickback is a low-shoulder, joint-friendly way to load the triceps. Your shoulder stays locked behind you and doesn’t move, so the elbow does everything, and the peak contraction at the top is where you really feel it. One dumbbell and a bench is all it takes, and working one arm at a time makes it my go-to for evening out a weaker side.
How to perform tricep kickbacks
- Get a dumbbell of a light to moderate weight. You’ll also need a bench or stable surface.
- Place your preferred knee and hand on the same side on the bench. Place your opposite foot on the ground.
- Grab the dumbbell with a neutral grip.
- Keep your back flat and your core engaged. Bring your right elbow up so that your upper arm is parallel to the floor and close to your body.
- Extend your right arm back in a smooth arc and focus on moving only your forearm.
- Briefly pause at the top of the movement when your arm is fully extended and your triceps muscle contracted. Slowly return the dumbbell to the starting position by bending your elbow.
- Complete the target amount of sets and reps.
Kickbacks reward precision, since a little body english steals the tension off your triceps. This video breaks the movement down so you keep it strict:
How to program tricep kickbacks
Keep the weight light to moderate and the reps strict so form stays clean. Do 3-4 sets of 10-15 reps twice a week, starting with your weaker arm and matching the reps on the stronger side.
Skull crusher
Benefits of skull crushers
Skull crushers, or lying tricep extensions, are my favorite way to load the triceps heavy without going overhead. They hit all three heads and let you add weight with a barbell or EZ bar while your shoulders stay put the whole set. If you want a bigger upper arm, this is the mass builder of the bunch.
How to perform skull crushers
- Grab an EZ bar and load an appropriate amount of weight on it.
- Lie on a flat bench with your feet planted on the ground and hold the EZ bar with both hands. Hold the EZ curl bar above your chest with an overhand grip, hands shoulder-width apart. Extend your arms up fully.
- Slowly lower the bar toward your forehead by bending at the elbows. Keep your upper arms stationary.
- Lower the bar until it’s just above your forehead or until your forearms are just beyond parallel to the floor.
- Extend your elbows, raising the bar back to the starting position.
- Repeat for however many reps and sets you’re aiming for.
Skull crushers sound scary and they take some getting used to, but they’re one of the best tricep builders around. Watch this video to learn how to add them to your routine safely:
Be sure to check out our look at how skull crushers compare to tricep extensions.
How to program skull crushers
Moderate loads keep the work on your triceps instead of your shoulders. Do 3-4 sets of 8-12 reps once or twice a week as part of an arm-focused routine.
Tate press
Benefits of Tate presses
The Tate press goes after the medial and lateral heads, and it’s a solid pick when your shoulders are cranky since they barely move through the set. It adds thickness to the back of the arm and builds up the muscle around your elbow.
How to perform Tate presses
- Grab a pair of dumbbells or a single dumbbell/kettlebell if doing the single-handed variation (which is great for creating an extra stretch in the muscle). You’ll also need a flat bench.
- Lie on the bench with your feet planted on the ground. The dumbbells should be held with your palms facing the direction of your feet.
- Lower the dumbbells towards your chest by bending at the elbows. It’s similar to the bottom portion of a bench press, except the ends of the dumbells are facing your chest and the ceiling respectively. Instead of pressing the dumbbells straight up, you press them in a semi-circular motion until your arms are fully extended above your chest.
- After reaching full extension, lower the dumbbells back to the starting position.
- Hit the target number of reps and sets.
The Tate press flies under the radar. In the video below, Mountain Dog walks through a modified version that’s easy on the shoulders and great for the triceps:
How to program Tate presses
Use moderate loads, squeeze hard at the top, and lower under control. 3 sets of 10-12 reps fits well into your weekly tricep or push workout.
Tricep dip machine
Benefits of machine tricep dips
The tricep dip machine lets you isolate the triceps while keeping your chest and shoulders mostly out of it, which is why it’s a great starting point for beginners. The fixed path keeps your form honest and makes it a lot safer than something like a close grip bench press.
How to perform machine tricep dips
- Sit securely in the dip machine. Adjust the seat and handles as needed.
- Select an appropriate weight from the stack.
- Firmly grab the handles on either side. Keep your elbows tucked in close to your body and ensure they’re bent at a 90-degree angle.
- Extend your arms downwards, contracting your triceps. Push down until your arms are fully extended.
- Slowly allow your arms to return to the starting position.
- Perform the recommended amount of reps and sets.
Set it up right and the dip machine is one of the easiest ways to load the triceps. This clip covers setup through execution:
How to program machine tricep dips
Start with a moderate load you can move through a full range of motion, then build up as you get stronger. 3-4 sets of 10-12 reps are enough, once or twice a week depending on your overall upper body volume.
Dips
Benefits of dips
Dips isolate the triceps and then some. They’re really a compound exercise that brings in your chest and shoulders, so they build pressing strength on top of bigger arms. The trade-off is that they ask a lot of your shoulders, so if dips light up the front of your shoulder, one of our tricep dip alternatives will get you the same triceps work with less joint stress.
How to perform dips
- Go to the dip station and grab the bars. Jump up and straighten your arms. Make sure your legs are straight or crossed at the ankles for added stability.
- Bring your body down slowly by bending your elbows until they’re at 90 degrees. Keep your elbows close to your body and maintain an upright position to maximize engagement of the triceps muscle.
- Push through your palms, extending your elbows to lift your body back to the starting position. Focus on using your chest and triceps to drive the movement.
- Do the target number of sets and reps.
Dips do a lot for your triceps and your whole upper body. Check out this video for tips on form and a few variations to keep your training fresh:
How to program dips
All you need is your bodyweight, and once that gets easy you can hang a plate from a dip belt to keep progressing. Do 3-4 sets to failure or near failure, weekly, as part of an upper body strength or hypertrophy program.
Push up
Benefits of push-ups
Push-ups are the most accessible exercise here, no equipment and you can do them anywhere. They’re a compound exercise built around your chest, shoulders, and triceps, so they aren’t pure isolation, but bring your hands in close and tuck your elbows and the triceps take over most of the work. They’re the best at-home option on this list.
How to perform push-ups
- Get on all fours and position your hands slightly wider than shoulder width.
- Extend your legs back so that you’re balancing on your hands and toes with your feet hip-width apart. Your body should form a straight line from your head to your heels.
- Tighten your core for stability.
- Bend at your elbows, lowering your body to the floor. Aim to keep your elbows at a 90-degree angle when you reach the bottom of the movement. Avoid arching or sagging your back.
- Contract your chest muscles and triceps to push back up through your hands to the starting position.
- Repeat for the desired number of reps and sets.
A bodyweight session isn’t complete without push-ups. The video below covers how to bias them toward your triceps:
How to program push-ups
Start with bodyweight, then add load or switch to decline and weighted variations to make them harder. Do 3-4 sets of 10-20 reps or to failure, 2-3 times a week in a full-body or upper body routine.
Tips for Isolating the Triceps
Getting the most out of tricep work comes down to keeping the tension on the muscle instead of letting bigger players take over. These cues help.
- Limit momentum: Avoid using body momentum to lift the weights, especially in movements like kickbacks or pushdowns. Keep the movement controlled to ensure your triceps are doing most of the work.
- Prioritize form: Pay attention to your form. Make sure your elbows are positioned correctly, usually close to your body, to maximize tricep engagement.
- Vary your exercises: Incorporate a mix of movements that target the different heads of the triceps.
- Adjust your grip: Experiment with different grips (overhand, underhand, narrow, wide) during your triceps workouts to engage the muscles from different angles.
- Control the eccentric phase: Slow down during the lowering phase of your exercises. This increases time under tension, a key factor for stimulating muscle growth. For example, take 3-4 seconds to lower in tricep pushdowns or extensions.
- Build the mind-muscle connection: Actively think about the tricep muscles working as you do each rep. That focus improves muscle activation and leads to better isolation.
- Isolation before compound: Start your triceps workout with isolation exercises when you’re fresh, then move on to compound movements. This pre-exhausts the triceps so they get a thorough workout.
How to Train Triceps
Like most muscles, the triceps grow best when you hit them from a few angles, which means pairing isolation work with heavy pressing. The isolation exercises above let you zero in on the triceps and make sure all three heads get worked.
From there, add compound tricep exercises like close grip bench presses and dips to load the triceps alongside your chest and shoulders. The heavy pressing builds strength that isolation work can’t on its own.
Keep your form clean to stay healthy, then add weight or reps over time while leaving your triceps enough recovery between sessions.
Tricep Anatomy
Knowing how the triceps are built makes it easier to train them, especially if you’re chasing the horseshoe look or working around a tweaky elbow. The triceps brachii has three heads, and each one responds to slightly different work.
Long head
The long head runs down the back of your arm and crosses the shoulder joint, which is why overhead work pulls it onto a stretch and why it helps with shoulder and elbow stability. It’s the head that gives you that horseshoe shape, and there are plenty of ways to target the long head of the triceps.
Lateral head
You’ll find the lateral head on the outer side of the arm, where it gives the triceps their width. When it’s developed, it fills out the horseshoe from the side. Elbow-extension exercises like tricep pushdowns and overhead extensions hit it hard, and there are plenty of ways to train the lateral head of the triceps.
Medial head
The medial head sits beneath the long and lateral heads, so you see it less, but it drives elbow extension and stability and works on nearly every tricep exercise. It fires most on controlled work that demands fine motor control, like kickbacks. Learn how to train it with our guide on the top medial head exercises.
Tricep Isolation Exercises FAQs
What are the best tricep isolation exercises with no shoulder involvement?
Go with the ones that keep your upper arm pinned and your shoulder still. The cable pushdown is the cleanest, since your shoulder sits low and barely moves while the elbow does all the work. Kickbacks, skull crushers, the Tate press, and the dip machine are right behind it. Skip overhead extensions and standard dips if keeping the shoulder out of it is the goal, because both load the shoulder hard.
How often should you train your triceps?
The triceps can be trained 2-3 times per week. That’s enough stimulation while still leaving time to recover between sessions. Spread the workload across your training week so you don’t overtrain or beat up your elbows.
At what intensity should triceps be trained?
Train them at a mix of intensities. Around half your tricep work can be heavier, using loads of 70-85% of your one-rep max (1RM) for lower rep ranges of 5-10 reps. The other half should be moderate, with loads of 50-70% of your 1RM for higher rep ranges of 10-20 reps.
What rep range should be used for training triceps?
The rep range depends on your goal:
- For strength, focus on lower rep ranges (5-10 reps) with heavier loads.
- For muscle growth, mix in sets of 10-20 reps with moderate loads.
What types of exercises train triceps?
The triceps grow best on a mix of isolation and compound work. Isolation exercises like tricep pushdowns, kickbacks, and overhead extensions target the triceps directly. Compound movements like close-grip bench presses, dips, and push-ups load the triceps alongside other muscle groups.
Key Takeaways
Pick by what’s holding you back. If your shoulders are the problem, the cable pushdown is the call, since it keeps the joint quiet and still loads the triceps hard, with kickbacks and the dip machine close behind. For raw size, skull crushers let you add the most weight without going overhead. Training at home with nothing? Push-ups with a close hand position have you covered. Choose two or three that fit your equipment and your shoulders, then rotate them.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
