Triceps exercises
The triceps responds to two kinds of work: extensions with the arm by the side (pushdowns, kickbacks) and extensions with the arm overhead, which stretch the long head more. Having both in a week covers the whole muscle.
Like the biceps, the triceps takes sets from every press in the week — bench, overhead, dips. The direct work at the end of a session is there to reach the target, not to do all the work.
80 exercises in the catalogue, across 11 types of equipment. In a new week, the default target for this group is 4 sets.
How the volume counts
Each set counts in full for the exercise’s primary muscle and for the secondary one where there is one. A set of bench press counts for chest and for triceps — the same rule the app’s weekly volume panel and the public calculator use, and the reason a muscle’s total can exceed the number of sets you actually performed.
By equipment
The names are the catalogue’s own, in English, exactly as the app shows them.
Cables (19)
- Bar Pushdown
- Bar Reverse Grip Pushdown
- Bar Rolling Pushdown
- Bar Skullcrusher
- Bent Over Single Arm Overhead Tricep Extension
- Cross Pushdown
- Leaning Single Arm Skullover
- Overhead Tricep Press
- Rope Overhead Tricep Extension
- Rope Pushdown
- Rope Rolling Pushdown
- Rope Skullcrusher
- Single Arm Cross Pushdown
- Single Arm Overhead Tricep Extension
- Single Arm Pushdown
- Single Arm Rolling Pushdown
- Single Arm Rope Pushdown
- Single Arm Skullcrusher
- Tricep Kickback
Dumbbells (18)
- Bench Braced Single Arm Overhead Tricep Extension
- Decline Skullcrusher
- Floor Press
- High Incline Skullover
- Incline Skullcrusher
- Incline Skullover
- Overhead Tricep Extension
- Rolling Tricep Extension
- Seated Overhead Tricep Extension
- Single Arm Incline Skullcrusher
- Single Arm Overhead Tricep Extension
- Single Arm Seated Overhead Tricep Extension
- Single Arm Skullcrusher
- Single Arm Tricep Guilotine Press
- Skullcrusher
- Tate Press
- Tricep Guillotine Press
- Tricep Kickback
Band (9)
- Floor Press
- Overhead Tricep Extension
- Pushdown
- Rapunzel Pushdown
- Single Arm Pushdown
- Single Arm Rapunzel Pushdown
- Single Arm Skullcrusher
- Skullcrusher
- Tricep Kickback
Barbell (8)
- Close Grip Bench Press
- Floor Press
- J M Press
- Landmine Lying Tricep Extension
- Laying Triceps Extensions
- Overhead Tricep Extension
- Skullcrusher
- Tricep Guillotine Press
Kettlebells (8)
- Decline Skull Crusher
- Floor Press
- Overhead Tricep Extension
- Single Arm Floor Press
- Single Arm Tricep Guilotine Press
- Skull Crusher
- Standing Tricep Extension
- Tate Press
Bodyweight (6)
- Bench Dips
- Box Assisted Dips
- Diamond Push Ups
- Knee Tricep Extension
- Ring Skullcrusher
- Tricep Extension
Plate (4)
- Curl To Overhead Press To Tricep Extension
- Overhead Press To Tricep Extension
- Overhead Tricep Extension
- Weighted Diamond Push Ups
Machine (3)
- Cable V Bar Push Downs
- Overhead Tricep Extension
- Tricep Pushdown
Smith-Machine (3)
- Bodyweight Skullcrusher
- Close Grip Bench Press
- Skullcrusher
TRX (1)
- Skullcrusher
Vitruvian (1)
- Bench Press
Keep reading
Weekly volume calculator: sets per muscle group
Pick the week’s exercises, set the sets and see how many sets each muscle receives — no account needed.
Read the guideHow many sets per muscle per week
The most cited range is 10 to 20 effective sets per muscle per week. Where to start, how to climb inside a block, and what actually counts as a set.