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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Staggered push-ups are a dynamic variation of the classic push-up. This exercise challenges you with an uneven hand position, training your muscles in a unique way. It is an excellent way to improve upper-body and core stability. Execution Begin in a standard push-up position with your hands sli
The standard push-up is a classic exercise that has been used for decades to build strength and endurance. It is a versatile exercise that you can do almost anywhere and that trains multiple muscle groups simultaneously. Execution Begin in a plank position with your hands on the floor slightly w
The Standing Arnold Press is a dynamic shoulder exercise that promotes strength and stability in your upper body. Named after Arnold Schwarzenegger, this exercise combines a shoulder press with a rotational movement, providing a unique challenge and additional benefits compared with traditional shou
The standing Arnold Press with a cable resistance band combines resistance training with the dynamic movement of the Arnold Press. This exercise trains your shoulders in a unique way, with an emphasis on stability and strength. Execution Stand with your feet shoulder-width apart and place the re
The Standing Barbell Military Press is an effective compound exercise that focuses on strengthening your upper body, particularly the shoulders and arms. This exercise is unique because it not only strengthens your muscles but also contributes to better posture and shoulder stability. Execution
The Standing Bottoms-Up One-Arm Kettlebell Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders while also improving core stability and grip strength. This unique variation of the kettlebell press challenges you to hold the kettlebell in an inverted position, adding an e
Introduction: The Standing Cable Chest Press is an effective strength exercise that targets the chest muscles while also engaging the shoulders and triceps. This exercise offers a unique variation compared with the traditional bench press because you perform it standing, which requires greater core
The Standing Dumbbell Alternate Shoulder Press is a dynamic exercise that targets shoulder strength while also challenging core stability and balance. By using each arm alternately, you improve not only muscular strength but also coordination. Execution Stand with your feet shoulder-width apart
The Standing Dumbbell Overhead Triceps Extension is an effective exercise for strengthening your triceps. This exercise offers a unique way to isolate and focus on the triceps, contributing to better arm definition and strength. Execution Stand upright with your feet shoulder-width apart. Hold
The Standing Dumbbell Press is an effective exercise for strengthening your upper body, particularly your shoulders and arms. This exercise not only helps build muscle mass but also improves your stability and coordination because you perform it standing. Execution Stand with your feet shoulde
The Standing Dumbbell Shoulder Press is an effective exercise for strengthening your upper body. This exercise targets the shoulders, but also benefits the triceps and upper back. The unique benefit of this exercise is that it helps build symmetrical shoulder strength and core stability because you
The Standing Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise not only helps build muscle mass but also improves your posture and stability. Execution Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and
The triceps kickback is an isolation exercise for the triceps. Since the triceps are involved in every pressing movement for the chest, this is an effective exercise for focusing purely on the triceps. Stand to the right of a weight bench with a dumbbell in your right hand and your palm facing inwar
The Standing Dumbbell Wrist Curl is an effective exercise focused on strengthening the forearms. This exercise is unique because it specifically targets the wrist flexors, which can lead to improved grip strength and wrist stability. Execution Stand upright with a dumbbell in each hand, with you
If you're looking for an effective exercise to strengthen and shape your triceps, standing EZ-bar overhead extensions are an excellent choice. This exercise offers a unique way to isolate and train the triceps, helping you become stronger and improve the appearance of your arms. Execution Begi
Introduction: The Standing Overhead Push Press is a dynamic strength exercise that challenges both your upper and lower body. This exercise not only improves your strength but also your explosiveness and stability. Execution: Begin by placing a barbell at shoulder height. Grip the bar slightly wide
The Standing Shoulder Press with a barbell is a powerful exercise that targets the upper body, particularly the shoulders. This exercise offers unique benefits for building muscle mass and strength in the shoulders, while also contributing to better posture and upper-body stability. Execution Be
The Standing Triceps Extension is an effective exercise for strengthening and defining your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to define your arms. Execution Stand upright with your feet
The Standing Triceps Extension is an effective exercise for strengthening and toning your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to tone your arms. Execution Begin with your feet shoulder-wid
The Supine Push-Up is an effective exercise that targets upper-body strength, with a particular focus on the chest muscles, triceps, and shoulders. This exercise is unique because you perform it lying down, creating different dynamics from the traditional push-up. Execution Lie on your back on a
The Svend Press on a flat bench is an effective exercise that targets the chest muscles, with a unique emphasis on the inner chest. This exercise is perfect for refining the chest muscles and adding variety to your routine. Execution Lie on your back on a flat bench and hold a plate or small wei
The Svend Press on an incline bench is an effective exercise that targets the chest muscles with a unique twist. Unlike traditional chest exercises, this variation places more emphasis on the upper and inner chest, helping you achieve complete chest development. Execution Begin by setting the in
The Swiss Ball Push-Up is a dynamic exercise that takes the traditional push-up to the next level by adding an unstable surface. This not only provides a more intense workout for the chest muscles, but also improves your balance and coordination. Execution Begin by placing your hands on a Swiss
The T Push-Up is a dynamic variation of the classic push-up that trains not only your chest muscles but also provides an extra challenge for your shoulders and core. The rotational movement also works on your balance and coordination, making this exercise an excellent choice for a full-body workout.