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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If you are looking for an effective way to strengthen your upper body, the Barbell Incline Bench Press is an excellent choice. This exercise targets the upper chest muscles and offers unique benefits compared with the traditional bench press by using a different angle. Execution Set the bench to
The Barbell Lying Close-Grip Press is a powerful exercise that targets the triceps, chest, and shoulders. This exercise is unique because it allows you to work with a relatively heavy load, leading to significant strength and muscle development, especially in the triceps. Execution Lie on your b
Skull crushers, also known as the lying triceps extension, are isolation exercises. This does not make them any less effective, and they are certainly suitable for finishing your triceps workout. The EZ bar is recommended over the straight barbell for skull crushers. If neither is available, you can
If you are looking for an effective exercise to strengthen your triceps, the Barbell Lying Triceps Extension is an excellent choice. This exercise offers a unique way to isolate and train the triceps, resulting in strong and well-defined arms. Execution Lie on your back on a flat bench and hold
If you are looking for an effective exercise to strengthen and shape your triceps, the Barbell Lying Triceps Skull Crusher is an excellent choice. This exercise specifically targets the triceps brachii and offers a unique way to isolate and develop these muscles. Execution Lie on your back on a
The Barbell Overhead Press is a powerful exercise that focuses on strengthening your upper body, particularly your shoulders, arms, and chest. This exercise offers unique benefits for building muscle mass and improving your overall strength and stability. Execution Begin by positioning the barbe
The Barbell Pullover to Press is a dynamic compound exercise that engages both your upper body and core strength. This exercise combines the benefits of a pullover with those of an overhead press, allowing you to train multiple muscle groups in one fluid movement. Execution Lie on your back on a
The Barbell Reverse Close-Grip Bench Press is a variation of the traditional bench press that targets the triceps and upper chest muscles. This exercise offers a unique way to work your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with
The Barbell Reverse-Grip Bench Press is a variation of the traditional bench press that targets upper-body strength in a unique way. The reverse grip activates your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with your feet firmly on
The Barbell Seated Behind-Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise offers a unique approach to shoulder training by emphasizing the rear deltoids and trapezius muscles, which may contribute to better posture and a stronger
Introduction The Barbell Seated Military Press Front of Rack is a powerful exercise that targets strengthening your shoulders and upper body. This exercise offers unique benefits for building muscle mass and improving your posture by isolating the shoulder muscles. Execution Sit upright on a ben
The Barbell Seated Overhead Press 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 upper body while also improving your stability and core strength. Execution Find a bench and sit upr
The Barbell Seated Overhead Triceps Extension, also known as the French Press, is a fitness exercise for training the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the Barbell Seated Overhead Triceps Extension is performed seated. As a
The Barbell Seated Overhead Triceps Press is an effective exercise for strengthening and shaping your triceps. This exercise provides a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Sit on a bench with your back straight and grasp
If you're looking for an effective way to strengthen your forearms, the Barbell Standing Back Wrist Curl is an excellent choice. This exercise specifically targets the wrist flexors and offers a unique way to develop grip strength and forearm mass. Execution Begin by placing a barbell behind you
The Barbell Standing Military Press is a powerful compound exercise that targets the upper body, particularly the shoulders. This exercise not only offers the opportunity to build impressive shoulder strength, but also improves your posture and stability. Execution Begin by placing the barbell a
If you are looking for an effective way to strengthen your triceps, the Barbell Standing Overhead Triceps Extension is an excellent choice. This exercise targets not only the triceps but also improves your stability and coordination through the use of a barbell overhead. Execution Begin by placi
The Barbell Standing Wide-Grip Military Press is a powerful exercise that targets the upper body, particularly the shoulders. This variation of the military press offers unique benefits through the wide grip, challenging your shoulders differently than the traditional press. Execution Begin by p
The Barbell Wide-Grip Bench Press is a variation of the traditional bench press that focuses on making your chest muscles wider. By holding the bar with a wider grip, you place more emphasis on the outer chest and less on the triceps. Execution Lie on a flat bench with your feet firmly on the fl
If you're looking for an effective way to strengthen your forearms, the Barbell Wrist Extension On Knees is an excellent choice. This exercise specifically targets the extensor muscles in your forearm, which can lead to improved grip strength and wrist stability. Execution Begin by sitting on yo
The Behind Neck Press on a Smith Machine is an effective exercise for strengthening your shoulders and upper back. This exercise provides a stable movement that helps target specific muscle groups. Execution Set the Smith Machine to the correct height so that the bar is just above your shoulde
The behind-the-neck press with a resistance band is an exercise for strengthening the shoulders and upper back. This variation provides resistance that differs from free weights, challenging the muscles in a different way. Execution Stand with your feet shoulder-width apart and place the resista
The Bench Dip with bent knees is an effective exercise for improving upper-body strength and tone, particularly in the triceps, shoulders, and chest muscles. This variation is ideal for beginners or those who want to reduce the intensity of the traditional bench dip. Execution Find a stable benc
The Bench Dip Hold is a powerful exercise that targets your triceps, shoulders, and chest. This exercise is unique because holding the position at the end of the dip improves your stability and endurance. Execution Find a stable bench or platform where you can place your hands. Sit on the edge