The 16 Best Triceps Exercises

Exercise guides built from Momentum's training database. Browse movement-specific setup, form cues, mistakes, and practical programming guidance.

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Top 10

Chest Dip Form: Muscles Worked, Mistakes, Progressions

Chest dips train your chest and triceps. Get step-by-step form cues, depth rules, common mistakes, and progressions from assisted reps to weighted dips.

Bodyweight / Chest, Triceps

Burpee Form: Muscles Worked, Scaling, Pacing Tips

Learn burpee form with a tight plank, clean footwork, and soft landings. Includes muscles worked, common mistakes, beginner scales, and interval progressions.

No equipment / Quadriceps, Glutes, Chest

Ab Wheel Rollout Form: Muscles Worked, Tips, Progressions

Learn how to do ab wheel rollouts with strong trunk positioning and better shoulder control. Includes muscles worked, mistakes, regressions, and a practical 4-week progression.

Other / Abdominals, Lats, Front Delts

Bench Dip: Form, Muscles Worked, Mistakes, and Progressions

Learn bench dip form with safe range-of-motion cues, muscles worked, common mistakes, and progressions. Includes alternatives if bench dips irritate your shoulders.

Other / Triceps

Burpee Over the Bar: Form, Standards, Pacing Tips

Learn burpee over the bar form: tight plank, full stand, low lateral hop, quiet landing. Includes muscles worked, common mistakes, pacing tips, and scaling options.

No equipment / Quadriceps, Glutes, Chest

Machine Air Bike Form: Intervals, Pace, and Mistakes

Learn how to use the machine air bike with better seat setup, breathing, and pacing. Includes muscles worked, interval templates, common errors, and weekly progression guidance.

Machine / Cardio, Quadriceps, Glutes

Barbell Bench Press: Form, Muscles Worked, Sets and Reps

Barbell bench press form made simple: setup, bar path, muscles worked, common mistakes, and how to pick weight, sets, and reps for strength or size.

Barbell / Chest, Triceps, Front Delts

Cable Bench Press: Form, Muscles Worked, Sets and Reps

Learn cable bench press form: how to set the pulleys, where to lower the handles, muscles worked, common mistakes, and programming for strength or size.

Cable / Chest, Triceps, Front Delts

Close-Grip Barbell Bench Press: Form, Muscles, Sets

Close-grip barbell bench press form explained: grip width, touch point, elbow path, muscles worked, common mistakes, and how to pick weight, sets, and reps for strength or hypertrophy.

Barbell / Triceps, Chest, Front Delts

Dumbbell Arnold Press Form: Muscles, Weight, Mistakes

Learn proper dumbbell Arnold press form with clear rotation cues, shoulder-safe setup, load guidelines, and practical progression for size and pressing strength.

Dumbbell / Side Delts, Front Delts, Triceps

11 – 16

Dumbbell Bench Press: Form, Muscles Worked, Sets and Reps

Learn dumbbell bench press form: how to set up, where to lower the weights, muscles worked, common mistakes, and how to choose weight, sets, and reps.

Dumbbell / Chest, Triceps, Front Delts

Smith Machine Bench Press: Form, Muscles Worked, Sets and Reps

Learn smith machine bench press form: how to position the bench, where to touch, muscles worked, common mistakes, and weight, set, and rep guidelines.

Smith Machine / Chest, Triceps, Front Delts

Wide-Grip Barbell Bench Press: Form, Muscles, Sets

Wide-grip barbell bench press form explained: grip width, touch point, elbow path, muscles worked (chest + delts), common mistakes, and how to choose weight, sets, and reps for strength or size.

Barbell / Chest, Front Delts, Triceps

Machine Chest Dip: Form, Muscles Worked, Programming

Learn machine chest dip form with step-by-step cues, muscles worked, and common mistakes. Includes how to choose assistance/weight and a progression plan.

Machine / Chest, Triceps

Machine Chest Press: Proper Setup, Form, Muscles

How to do the machine chest press with good form: dial in seat height, press path, and shoulder position, plus muscles worked, common mistakes, and weight guidance.

Machine / Chest, Triceps, Front Delts

Plate Chest Dip (Weighted Dip): Form, Weight to Use, Mistakes

Learn plate chest dip form with dip belt setup, weight to use, depth cues, and common mistakes. Includes sets/reps and a 4-week progression.

Plate / Chest, Triceps

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