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 Landmine Chest Press is a dynamic exercise that targets the chest muscles using a landmine setup. This exercise offers a unique variation on the traditional bench press by using a different angle and resistance pattern, providing a new stimulus for muscle growth and strength. Execution Place
The Lateral Arm Rotation is a simple yet effective exercise that focuses on improving the mobility and flexibility of your shoulders. This exercise helps strengthen the muscles around your shoulder joint, which is essential for daily activities and other sports. Execution Begin by standing in a
The Lateral Raise to Shoulder Press with a resistance band is a dynamic exercise that trains your shoulders and arms in a unique way. This combination exercise not only increases your muscular strength but also improves your coordination and stability through the use of a resistance band. Execution
The jammer press, also known as the landmine press called, is a ballistic exercise best compared to the movement used in shot putting. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore be regarded as a ‘f
Introduction: The Leverage Chest Press is a powerful exercise for building muscle mass and strength in the chest muscles. This exercise provides a stable and controlled movement that helps maximize muscle activation while minimizing stress on the shoulders. Execution: Begin by setting the machine w
The Low-to-High Resistance Band Chest Fly is an effective exercise for training your chest muscles in a unique way. The upward movement from a low position loads your muscles differently than traditional chest exercises. Execution Find a fixed point to attach your resistance band low to the grou
Lying Chest Squeezes is an effective exercise for strengthening and defining your chest muscles. This exercise also helps improve muscle coordination between your chest and arms. Execution Lie on your back on a flat bench or on the floor with a dumbbell in each hand. Hold the dumbbells abo
Introduction: The Lying Chest Squeezes is an effective exercise for strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder stability and arm strength. Execution: Start by taking a mat and lying on your back. Hold a dumbbell in each hand and exten
If you are looking for an effective exercise to strengthen and shape your triceps, the Lying Dumbbell Triceps Extension is an excellent choice. This exercise specifically targets the triceps brachii, the large muscle at the back of your upper arm, and offers a unique way to combine isolation and int
The Lying Overhead Reach is an effective exercise that focuses on improving your flexibility and strengthening your shoulders and upper back. This exercise is ideal for anyone who wants to improve their posture or add variety to their upper-body routine. Execution Lie on your back on a comfortab
The bench press, or 'bench pressing', 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 front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to ex
The Machine Chest Press is an effective exercise for strengthening your chest muscles. This exercise provides a stable environment that is ideal for beginners or those recovering from an injury. Execution Adjust the machine seat so that the handles are at chest height when you are seated.
The Machine Pec Deck Fly is an effective exercise for isolating and strengthening your chest muscles. This exercise is ideal for defining the muscles and improving symmetry between the left and right sides of your chest. Execution Adjust the machine seat so that the handles are at chest height
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arms. In particular, the fibers that run from the clavicle to the upper arm,
The medicine ball chest press is a floor-based pressing exercise. Both hands move the ball above the chest to train the chest, shoulders and triceps.
The barbell shoulder press, sometimes called a 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same degree). This is the deltoid muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. Especially the fibers that run
The Military Press Bodyweight exercise is a powerful way to train your upper body, particularly your shoulders, arms, and upper back. This exercise requires no weights and uses your own body weight as resistance, making it an accessible and effective training option for many people. Execution Be
The Modified Hindu Push-Up is a dynamic exercise that combines strength, flexibility, and endurance. This variation of the traditional Hindu push-up is more accessible for beginners while still offering unique benefits for the whole body. Execution Begin in a high plank position with your hands
Introduction: The modified push-up is an adapted version of the classic push-up, designed to make it easier for beginners or people with less upper-body strength. This exercise helps you gradually build up to a full push-up by reducing the pressure on your arms and shoulders. Execution: Start on
The muscle-up is an advanced strength exercise in which you pull yourself up and press yourself above the bar or rings. It combines a pull-up with a dip, making it a full upper-body exercise that requires both strength and technique. Execution: Begin hanging from a pull-up bar or rings with a fa
The Neutral-Grip Triceps Pushdown is an effective exercise for strengthening and shaping your triceps. This variation of the traditional triceps pushdown emphasizes a neutral grip, providing unique stimulation of the triceps muscles. Execution Stand upright in front of the cable machine with a d
As the name suggests, the main movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head. In this variation, both arms perform
The one-arm dumbbell triceps extension is an effective exercise for isolating and strengthening your triceps. This exercise offers the unique benefit of allowing you to train each arm separately, which helps correct muscle imbalances. Execution Begin by choosing a suitable dumbbell and sit on a
The One-Arm Triceps Pushdown is an effective exercise for isolating and strengthening your triceps. Using one arm at a time allows you to focus on the muscle contraction and correct any imbalance between the arms. Execution Stand upright in front of a cable machine with the pulley set to a high