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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Introduction: T-push-ups are a dynamic variation of the classic push-up, involving a rotational movement that challenges your torso and arms. This exercise not only strengthens your chest and arms but also improves your balance and coordination. Execution: Begin in a standard push-up position with
The Tate Press is an effective exercise for strengthening your triceps. This exercise is unique because it specifically targets the triceps without placing much stress on the shoulders, making it a good choice for people with shoulder problems. Execution Lie on a flat bench with a dumbbell in
The Tricep Cable Pulldown is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to target the backs of your upper arms using a cable machine for constant resistance. Execution Set the cable machine to a high position and attach a straight bar or ro
Tricep dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise requires little equipment and can be performed almost anywhere, making it a convenient option for your fitness routine. Execution Find a stable bench or chair and stand in front of i
If you're looking for an effective way to strengthen and define your triceps, the Triceps Cable Kickback on Crossover Machine is an excellent choice. This exercise is unique because it allows you to train each arm separately, promoting balanced muscle development and enabling you to target specific
The Triceps Dip Machine is an effective exercise for strengthening and defining your triceps. This machine provides a controlled movement that helps target the triceps without unnecessary strain on your shoulders and elbows. Execution Adjust the machine to your height and sit with your back agai
Triceps dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise can be performed almost anywhere, such as on a park bench or with a chair at home. Execution Find a stable surface such as a bench or a sturdy chair. Place your hands on the surfa
Triceps dips on a bench are an effective exercise for strengthening and toning your triceps. This exercise can be performed almost anywhere and requires minimal equipment. Execution Find a stable bench or sturdy surface. Sit on the edge of the bench and place your hands beside your hips. Sli
Triceps dips on a box are an effective exercise that targets strengthening your triceps while also giving your shoulders and chest muscles a good workout. This exercise is ideal for anyone looking for a simple yet powerful way to train their upper body without needing much equipment. Execution F
The Triceps Dumbbell Kickback is an effective exercise to strengthen and define your triceps. This exercise specifically targets the back of your upper arms, an area that is often difficult to train. Execution Hold a dumbbell in one hand and place your other hand and the knee of the same leg o
The Triceps Extension Machine is a fantastic way to isolate and strengthen your triceps. This exercise provides a controlled movement that helps target the backs of your upper arms, allowing you to build strong and defined muscles. Execution Sit on the machine with your back against the backrest
The Triceps Kickback is an effective exercise for strengthening the back of your upper arms. This exercise is unique because it specifically targets the triceps, helping you develop firmer and stronger arms. Execution Begin with a dumbbell in each hand. Bend forward from your hips, keep your bac
The Triceps Light Stretch is a simple yet effective exercise to improve the flexibility and strength of your triceps. This stretch helps prevent injuries and can be a great addition to your cool-down routine after an intense workout. Instructions Stand upright with your feet shoulder-width apart
The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout. Execution Find a stable bench and stand facing it.
The Triceps Pushdown is a popular exercise that targets the triceps, the muscles at the back of your upper arms. This exercise is ideal for strengthening and defining your arms, and offers an effective way to isolate and train your triceps. Execution Stand upright in front of the cable machine w
Introduction: The Triceps Pushdown is a popular exercise for strengthening the triceps. This exercise not only helps develop strong and defined arms, but also improves the stability of your shoulders and elbows. Execution: To perform the Triceps Pushdown correctly, follow these steps: Stand upri
Als je op zoek bent naar een effectieve manier om je triceps te versterken en te definiëren, dan is de triceps rope extension op de crossovermachine een uitstekende keuze. Deze oefening is uniek omdat je elke arm afzonderlijk kunt trainen, wat zorgt voor een gebalanceerde spierontwikkeling en de mog
The Triceps Stretch is an effective exercise for increasing the flexibility and range of motion of your triceps. This stretch helps prevent injuries and may improve upper-body performance. Execution Stand upright with your feet shoulder-width apart. Raise your right arm and bend it so that you
Looking to add an effective exercise to your fitness routine that strengthens both your arms and upper body? Try the overhead extension with a resistance band. This exercise is unique because it allows you to train both arms at the same time while easily adjusting the resistance to your own level.
Introduction: The Uneven Push-Up is a variation of the classic push-up that increases the intensity and focus on your muscles. By placing one hand on an elevated surface, you create an uneven load that challenges your core stability and muscle balance. Execution: Begin in a standard push-up positio
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
Introduction: The V-Bar Press-Down is an effective exercise for strengthening your triceps. This exercise uses a V-shaped bar that helps you place intense focus on the triceps, leading to better muscle definition and strength. Execution: Begin by setting up the cable machine with the V-bar attachme
The V-Up is a combination of the Sit Up and Lying Leg Raise. It is a relatively difficult variation that should be avoided by beginners and/or people with lower back problems. The rectus abdominis (the basis of a ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdo
This exercise is a fantastic way to improve your strength and stability. What makes this exercise unique is that it engages multiple muscle groups simultaneously, allowing you to perform an efficient and effective workout. Execution Begin in a standing position with your feet shoulder-width apar