Triceps exercises.
19 exercises that put triceps first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for triceps?
Swole.fit plans 6 hard sets a week as the point where triceps starts to grow, 10 to 16 sets as the sweet spot for most lifters, and 20 as the most you can usually recover from. About 4 sets a week to keep what you built. Sets where triceps only helps count as half a set.
Compound triceps exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
- Assisted DipMachine, with chest, shoulders
- Barbell Close-Grip Bench PressBarbell, with chest, shoulders
- Diamond Push-upsBodyweight, with shoulders
- DipsBodyweight, with shoulders
- Dumbbell Close-Grip PressDumbbell, with chest
- Machine DipMachine, with chest, shoulders
- Ring DipsBodyweight, with shoulders, abs
Isolation triceps exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
- Barbell Lying Tricep ExtensionBarbell
- Barbell Overhead Tricep ExtensionBarbell
- Cable Overhead Tricep ExtensionCable
- Cable Rope PushdownCable
- Cable Tricep KickbackCable
- Cable Tricep PushdownCable
- Dumbbell Overhead Tricep ExtensionDumbbell
- Dumbbell Single-Arm Overhead Tricep ExtensionDumbbell
- Dumbbell Skull CrusherDumbbell
- Dumbbell Tricep KickbackDumbbell
- EZ Bar Skull CrusherKettlebell, band and specialty bar
- Machine Tricep ExtensionMachine
Lifts where triceps helps
Each set of these counts as half a set toward your weekly total.
- Barbell Behind Neck Press
- Barbell Bench Press
- Barbell Decline Press
- Barbell Floor Press
- Barbell Incline Press
- Barbell Military Press
- Barbell Overhead Press
- Barbell Push Press
- Cable Chest Press
- Cable Shoulder Press
- Decline Push-ups
- Dumbbell Arnold Press
- Dumbbell Bench Press
- Dumbbell Decline Press
- Dumbbell Incline Press
- Dumbbell Pullover
- Dumbbell Shoulder Press
- Kettlebell Clean and Press
- L-Sit
- Landmine Press
- Machine Chest Press
- Machine Decline Chest Press
- Machine Incline Chest Press
- Machine Shoulder Press
- Pike Push-ups
- Push-ups
- Smith Machine Bench Press
- Smith Machine Incline Press
- Smith Machine Shoulder Press
Programs that bring up triceps
Free splits from the Swole.fit library with extra focus here.
- Arm Blaster3 days a week
- Pump & Circumstance3 days a week
- Push Power3 days a week
- Arm & Delt Destroyer4 days a week
- Arms Race4 days a week
- Bench Bro4 days a week
- Push Specialization4 days a week
- Shoulder Boulder4 days a week
- Arm & Boulder Shoulders5 days a week
- Chest Quest5 days a week
- Classic Physique5 days a week
- Peak Week5 days a week
- Push Domination5 days a week
- Shoulder Salvation5 days a week
- Upper Body Blast5 days a week
- Arnold Split Plus6 days a week
- Bench Maniac6 days a week
- Cardio Hater6 days a week
- Functional Athlete6 days a week
- Guns & Boulders6 days a week
- Minimalist Beast6 days a week
- Old School Cool6 days a week
- Push Annihilation6 days a week
- Upper Body Elite6 days a week
- Volume Psycho6 days a week
Let the app count your triceps sets.
Swole.fit tallies every set for triceps across the week, shows where you sit against these targets and adds volume as the cycle builds.