Movement guide
Lateral head
The outer head contributes to forceful elbow extension.
These movements load all three triceps heads.
01
Cable pressdown
Isolation · Cable
Also works
Long and medial triceps heads
How to perform +
Stand tall with elbows at your sides. Extend the elbows to move the handle down, then return under control.
Keep the upper arms still and wrists neutral.
Example volume · 3 sets × 10–15 reps
02
Close-grip push-up
Compound · Bodyweight
Also works
Other triceps heads, pectoralis major, anterior deltoids
How to perform +
Place your hands slightly narrower than shoulder width. Lower your chest while keeping a straight body line, then press up.
Keep elbows angled back. Elevate your hands to reduce difficulty.
Example volume · 3 sets × 6–12 reps