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 Overhand Clap is a dynamic exercise that helps improve your coordination and speed. What makes this exercise unique is that it not only trains your muscles but also sharpens your reaction ability and timing. Execution Begin in a standing position with your feet shoulder-width apart. Extend
Introduction: The Overhead Cable Extension is an effective exercise for strengthening your triceps. This exercise helps build muscle mass at the back of your upper arms and is ideal for defining your triceps. Execution: Follow these steps to perform the Overhead Cable Extension correctly: Set th
If you're looking for an effective way to strengthen and define your triceps, the Overhead Cable Triceps Extension is an excellent choice. This exercise uniquely isolates the triceps by using a cable machine, providing constant resistance throughout the entire movement. Execution Set the cable m
The barbell shoulder press, also sometimes called overhead press or 'military 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 arm
The Overhead Shoulder Press is a powerful exercise that focuses on strengthening your shoulders, arms, and upper body. This compound movement is essential for building a strong upper body and improving your overall functional strength. Execution Begin by positioning the dumbbells at shoulder hei
The Overhead Single-Arm Triceps Stretch is an effective exercise for stretching and strengthening the triceps. This exercise not only helps improve the flexibility of your arm but also contributes to better posture and reduced risk of injury. Execution Stand upright with your feet shoulder-width
The Overhead Triceps Stretch with Side Angle is an excellent exercise for improving the flexibility and strength of your triceps. This stretch helps relieve tension in the shoulders and upper arms, contributing to better posture and a reduced risk of injury. Instructions Stand upright with your
The bench press, or “bench pressing,” is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and front shoulder muscles are
The pike press, also called a Pike push up, falls somewhere between a shoulder press and a push up in terms of exercise. In other words, between a handstand push up and a normal push up. A handstand push up is, after all, a shoulder press using body weight as resistance. The adjusted angle therefore
The pike push-up, also called Pike press, falls somewhere between a shoulder press and a push-up. In other words, between a handstand push-up and a regular push-up. After all, a handstand push-up is a shoulder press using body weight as resistance. The altered angle therefore places more emphasis on
The Pike Push-Up is a challenging variation of the traditional push-up that targets the shoulders, upper back, and triceps. This exercise is unique because it emphasizes the shoulders and is ideal for building strength and stability in the upper-body muscles. Execution Begin in a high plank posi
The Pike Push-up is an excellent exercise that targets the shoulders, upper back, and triceps. It is a variation of the traditional push-up that places extra emphasis on the shoulders, making it an excellent choice for anyone looking to improve their shoulder strength and shape. Execution Begin
The Plank High to Low is a dynamic variation of the traditional plank that not only improves your core stability but also increases strength in your arms, shoulders, and back. This exercise adds a movement element to the standard plank, activating more muscles and improving your endurance. Executio
The Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it challenges both your core stability and cardiovascular system, making it an excellent addition to any workout routine. Execution Start in a plank position with your ha
The Porne Press Band exercise is an innovative way to train your chest muscles using resistance bands. This exercise offers a unique combination of strength and flexibility training, challenging your muscles in a different way than traditional weight exercises. Execution Find a stable point to a
Introduction: The pseudo push-up is a variation of the classic push-up that targets the upper chest muscles and shoulders. This exercise is ideal if you want to increase the intensity of your workout without using additional weights. Execution: Begin in a standard push-up position with your hands s
The push press is a dynamic compound exercise that develops strength and explosiveness in your upper body, with a focus on the shoulders. The unique benefit of the push press is that it not only strengthens your muscles but also improves your ability to generate force quickly, which is useful in man
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 mainly have a stabilizing function, as th
The push-up is a classic bodyweight exercise that you can do anywhere. It is an effective way to strengthen your upper body and core without having to go to the gym. Execution: Start in a plank position with your hands on the floor slightly wider than shoulder-width apart. Ensure that your bod
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 mainly have a stabilizing function, as th
The Push-Up Plus is a variation of the traditional push-up that targets your shoulders, chest, and core. This exercise adds an extra movement at the end of the push-up, which further activates your serratus anterior, a muscle on the side of your rib cage. This makes it an excellent exercise for impr
Push-ups are a classic and effective exercise that you can do anywhere. They require no equipment and provide an excellent way to train multiple muscle groups at once, making them an efficient choice for both beginners and advanced athletes. Execution Begin in a plank position with your hands on
Push-ups are a classic and effective way to strengthen your upper body and core without needing weights or expensive equipment. This exercise offers a unique combination of muscle building and endurance, making it an essential part of any fitness routine. Execution Begin in a plank position with
The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises, alongside the squat and deadlift. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder m