Explore triceps exercises with cables, dumbbells, barbells, and body weight, plus practical guidance on setup, technique, and training safely.
Triceps exercises train the muscles on the back of the upper arm. This category includes movements using dumbbells, cables, barbells, body weight, and resistance machines.
The triceps extend the elbow and assist with pressing movements such as the chest press and overhead press. Common options include cable pushdowns, skull crushers, dips, and overhead triceps extensions. Each exercise places resistance through a different path, so setup, control, and load selection matter.
Keep the upper arms relatively steady during isolation work and move smoothly through the elbows. Select a load that allows a controlled, comfortable range of motion rather than forcing the final repetitions. Dips and overhead variations require attention to shoulder and wrist alignment; stop if you feel sharp pain and seek qualified coaching when technique is uncertain.
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The Alternate Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. By using one arm at a time, you improve not only muscle strength but also balance and stability. Execution Begin standing in a stable position, with your feet shoulder-width apart. H
The Alternating Dumbbell Bridge Press is a dynamic exercise that combines strength and stability. By performing a dumbbell press in a bridge position, you activate not only your chest muscles but also your glutes and core for a full-body workout. Execution Lie on your back on a fitness mat, with
The Archer Push-Up is an advanced variation of the traditional push-up that focuses on strengthening your chest, arms, and shoulders with a unique twist. By keeping one arm straight and bending the other, you simulate drawing a bow, which gives this exercise its name. This not only provides a more i
Arm Circles are a simple yet effective exercise to strengthen your shoulders and arms. This exercise requires no equipment, can be performed anywhere, and offers a great way to warm up or train your upper body. Instructions Stand upright with your feet shoulder-width apart. Extend your arms ou
This simple yet effective exercise is perfect for warming up your shoulders and improving mobility. Arm Circles Backwards helps strengthen the muscles around your shoulders and upper back while also promoting flexibility. Execution Begin by standing in a neutral position with your feet shoulder-
The Arm Crossover Chest Out is an effective exercise for strengthening your chest and shoulder muscles. This exercise not only helps build muscle mass but also improves your posture by strengthening the muscles around your ribcage. Execution Start with your feet shoulder-width apart and your arm
The arm ergometer is an excellent exercise for training your upper body, especially if you are recovering from an injury or looking for a low-impact workout. This exercise improves endurance and strength in your arms, shoulders, and back. Execution Make sure you adjust the arm ergometer to the
The arm ergometer is an excellent exercise for improving your endurance and strengthening your upper body. This machine, often found in rehabilitation centers and gyms, simulates the movement of rowing without the need for water. What makes this exercise unique is that it trains your cardiovascular
Arm Extension in Vertical Stretch is an effective exercise that targets strengthening and stretching your upper body. This exercise offers unique benefits for improving your posture and increasing your flexibility. Execution Begin in a standing position with your feet shoulder-width apart. Inh
The Arms Up And Down exercise is a simple yet effective way to train your shoulders and upper arms. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners and advanced exercisers who want to strengthen their upper body. Execution
About the Arnold press The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for lifting the upper arm. The Arnold press (or Arnie press) is a variation of the standard dumbbell shoulder press develo
The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, training not only your shoulders but also your upper back and arms. What makes this exercise unique is that it offers a greater range of motion than the traditi
The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, training not only your shoulders but also your upper back and arms. What makes this exercise unique is that it offers a greater range of motion than traditional
The Assisted Weighted Push-Up is an advanced variation of the classic push-up, designed to further develop your strength and muscular endurance. By adding extra weight, you increase the intensity of the exercise, while the assistance helps you perform the technique correctly and gradually add more w
Band Arm Abduction is an effective exercise for strengthening your shoulder blades and the muscles around your shoulders. This exercise is unique because it uses a resistance band to gradually increase the intensity, allowing you to build muscle strength safely. Execution Stand upright with your
The Barbell Behind Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise, which improves upper-body stability and strength, is unique because of the barbell's position behind the head, providing a more intensive focus on the rear delto
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for raising the upper arm. In the behind (the) neck press, the barbell is brought behind the head instead of in front of it. The pectoralis major assists i
The Barbell Behind Neck Push Press is a dynamic compound exercise that develops strength, explosiveness, and stability in your upper body. This exercise combines a traditional overhead press with a subtle knee bend to create momentum, allowing you to move heavier weights than with a standard shoulde
The Barbell Bench Press is a classic strength exercise that forms the basis of many fitness routines. This exercise is known for its effectiveness in building strength and mass in the upper-body muscles, with a special focus on the chest muscles. The unique advantage of the Barbell Bench Press is th
The barbell close-grip bench press is a modified version of the bench press. Bringing the elbows back alongside the body with the narrower grip places more emphasis on the triceps and less on the chest muscles. Barbell Close-Grip Bench Press ExecutionPlace the appropriate weight on a barb
The Barbell Close-Grip Bench Press is a powerful exercise aimed at strengthening your upper body, with a particular focus on the triceps and chest muscles. This variation of the traditional bench press places greater emphasis on the triceps through its narrow grip, making it an excellent choice for
The Barbell Close-Grip Press is a powerful exercise focused on strengthening your upper body, with particular emphasis on your triceps and chest muscles. This variation of the traditional bench press emphasizes the inner chest and triceps, making it an excellent choice for anyone looking to develop
The Barbell Floor Chest Press is a powerful exercise that targets your chest muscles while also giving your triceps and shoulders a good workout. The unique benefit of this exercise is that it offers a safe way to lift heavy weights without a spotter because the floor limits how far you can lower th
The barbell floor press is historically the predecessor of the bench press. Because of the positioning on the floor, the range of motion is smaller than with the bench press on a bench. This translates into greater emphasis on the triceps at the expense of the chest muscles. The exercise can de