Triceps

MachineCompound

Smith machine JM press

Options: Smith machine, or a barbell (shown)

6–10 reps recommended

• Set a flat bench under a Smith machine and grip the bar at shoulder width.
• Lower the bar towards your chin by bending your elbows, letting them drift forward.
• Press back up. It's a mix of a close-grip bench press and a skullcrusher.

BodyweightCompound

Triceps dip

Options: Add weight with a dip belt once 10 reps is easy.

6–10 reps recommended

• Keep your torso upright on the bars.
• Lower until your elbows are at about 90°.
• Use the assisted machine if needed, or add weight once 10 is easy.

CableIsolation

Overhead cable extension

6–10 reps recommended

• Face away from the pulley holding a rope behind your head.
• Extend your arms forward and up until they're straight.
• Keep your elbows pointing forward; don't let them flare.

CableIsolation

Triceps pushdown

Options: Rope or straight bar

6–10 reps recommended

• Attach a rope to a high pulley.
• Push down and split the rope apart at the bottom.
• Keep your elbows pinned to your sides.

CableIsolation

Single-arm cable pushdown

6–10 reps recommended

• Hold a single handle on a high pulley, palm up or palm down.
• Push down until your arm is straight, keeping your elbow at your side.
• Do all reps on one arm, then switch.