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
References
openstax.orgCommunity draft · awaiting expert review