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.
491 exercises
Triceps Clear filter
The incline dumbbell fly opens and closes the arms over an inclined bench to train the chest while the elbows remain slightly bent.
The Incline Dumbbell Fly is an effective exercise for training your chest muscles, with a focus on the upper chest. This exercise also helps strengthen your shoulders and triceps. Execution Set the bench at an angle of approximately 30 to 45 degrees. Lie on your back on the bench and hold a du
The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus
The incline dumbbell press is an effective exercise for building strength and mass in the upper chest muscles. The incline angle also engages your shoulders and triceps in a unique way, making this exercise a must-have in your chest-training routine. Execution Set an adjustable bench to an angle
Want to train your triceps effectively with an exercise that also improves your posture and core strength? Try the incline dumbbell triceps kickback. This variation of the classic triceps kickback provides a more intense focus on the triceps due to the incline position. Execution Find a bench
The Incline Machine Chest Press is an effective exercise for strengthening your upper body, with a focus on the upper chest muscles. This exercise provides a stabilized movement that helps target specific muscle groups, making it an excellent choice for both beginners and advanced athletes. Executi
The push-up is a well-known compound exercise for the upper body and core muscles. Due to the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as they d
If you're looking for an effective way to strengthen your upper body without going to the gym, incline push-ups are an excellent choice. This variation of the classic push-up uses an elevated surface to adjust the exercise's intensity, making it a great option for both beginners and advanced exercis
If you are looking for an effective way to strengthen your upper body without having to go to the gym, incline push-ups on a chair are an excellent choice. This variation of the traditional push-up uses an elevated surface to adjust the intensity, making it an accessible exercise for both beginners
Introduction: The inverted push-up, also known as the handstand push-up, is an advanced bodyweight exercise that combines strength and balance. This exercise targets the upper-body muscles and improves your proprioception. Execution: Begin with your hands on the floor, slightly wider than shoulder-
The Jumping Jack Dumbbell Press is a dynamic exercise that combines cardio with strength training. This exercise is unique because it helps improve your endurance while strengthening your muscles, all in one movement. Execution: Begin standing with your feet together and a dumbbell in each hand
The Kettlebell Kneeling One-Arm Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders while also promoting stability in your core and hips. This exercise combines strength with balance, making it an excellent choice for anyone who wants to train their upper body and core.
The Kettlebell Press-Up with Hip Bridge is a dynamic exercise that combines strength and stability. This exercise targets not only your upper body but also integrates your core and lower body, making it an excellent choice for a full-body workout. Key Muscles This exercise primarily works the chest
The Kettlebell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of strength training and shoulder muscle stabilization, contributing to better posture and functional strength. Execution Begin by standing in a sta
The Kettlebell Single-Arm Overhead Press is a powerful exercise that focuses on strengthening your shoulders, arms, and upper body. This exercise offers a unique combination of strength training and stabilization, making it an excellent choice for anyone who wants to strengthen and shape their upper
The Kettlebell Sit-Up Press is a dynamic exercise that combines strength, stability, and coordination. By combining a sit-up with an overhead press, you train not only your abdominal muscles but also your shoulders, arms, and core in one fluid movement. Execution Lie on your back with your knees
The Kettlebell Standing Bottoms-Up One-Arm Shoulder Press is a dynamic exercise that targets the strengthening of your shoulders, arms, and core. By holding the kettlebell in a bottoms-up position, you challenge not only your muscles but also your balance and coordination, resulting in a unique trai
The Kettlebell Strict Press is a powerful exercise that targets the upper body, particularly the shoulders, arms, and upper back. This exercise offers a unique combination of strength, stability, and coordination, making it an excellent choice for anyone looking to strengthen their upper body. Exec
The Kettlebell Triceps Extension is an effective exercise for strengthening and toning your triceps. This exercise not only helps build strong arms, but also improves overall arm stability and functional strength. Execution Begin by holding a kettlebell with both hands behind your head. Positi
The Knee Push-Up is a fantastic exercise for beginners or those working on building their strength for a full push-up. This variation makes the traditional push-up more accessible by reducing the pressure on your upper body while still effectively training your chest, shoulders, and triceps. Execut
The Kneeling 2-Hand Landmine Press is a dynamic exercise that focuses on strengthening your upper body, with an emphasis on the shoulders and chest. This exercise offers a unique variation on traditional pressing exercises by using a landmine setup, which creates a natural arc movement that places l
The Kneeling Landmine Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. What makes this exercise unique is that it uses a landmine setup, which creates a natural arcing motion that is gentler on your shoulders than traditional pressing movements. Execution
The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as
Introduction: The Kneeling Push-Up to Child’s Pose is a combination exercise that promotes both strength and flexibility. This exercise combines a modified push-up with a relaxing yoga pose, allowing you to train your muscles while also giving your body a chance to recover. Execution: Begin on your