The Best—and Worst—Exercises for Tricep Gains, According to a Trainer originally appeared on Men's Fitness.

For those who haven’t given their triceps the TLC they deserve for weeks (or even worse, months ), Exercise Scientist, Dr. Mike Israetel, is here to get you back on track with his five top tricep ...

Using the cable machine is like using resistance bands as opposed to free weights. With cables and bands, the resistance stays with you throughout the entire movement of the exercise.

The cable push-down isolates your triceps, so it’s often called a tricep push-down. With this exercise, you’ll hit all the long, medial, and lateral heads of your triceps muscle.

Why: Pressdowns are one of the most popular triceps exercises, for good reason. The move is all about isolating the muscle as it performs its main function (elbow extension), and using a cable ...

While this is primarily a back exercise, it works the triceps when executed with these notes. Use a full-length bar attached to a high cable on a lat pulldown machine. Grasp the bar directly above ...

The little v-shaped bar What it’s called: V-shaped pushdown handle, tricep pushdown handle Commonly used for: Tricep pushdowns, same idea as the rope handle. The two handles parallel to each other ...

I am a fan of the standard Olympic bar for lifting weights. Gyms wouldn’t be the same without them. Don’t get me wrong, machines are swell. But I prefer the feel of an old-fashioned barbell ...

To begin the cable triceps pull-apart, set up in a half-kneeling position in front of a dual cable machine (or, if need be, a pair of resistance bands mounted similarly).

The cable machine has been around for decades, which is a compliment and a criticism. The fact that almost every commercial fitness center offers a cable machine suggests one thing: Members use it.

There are 3 heads to the triceps: the medial, lateral, and long heads. During overhead tricep presses, the long head tends to be most active during the entire movement (2).