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 Bench Dip on Floor is an effective exercise that engages your triceps, shoulders, and chest muscles. The great thing about this exercise is that you do not need any special equipment, just your own body weight. This makes it a perfect exercise to do at home. Execution Sit on the floor with y
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 anterior shoulder muscles
The bench press is a classic strength exercise that focuses on strengthening your upper body. It is an effective way to build muscle mass and increase strength in the chest, shoulders, and triceps. Execution Lie on your back on a flat bench and place your feet firmly on the floor. Grip the bar
The Bench Triceps Dip Leg Curl is a unique combination exercise that targets the triceps and hamstrings. This exercise offers an efficient way to work multiple muscle groups at the same time, saving you time during your workout. Execution Find a stable bench or platform where you can place your
The bench triceps dip with straight legs is a challenging exercise that targets the triceps while also engaging other muscle groups. This variation of the triceps dip helps build strength and definition in your arms and upper body while also improving core stability. Execution Find a stable benc
Want to train your triceps effectively? Try Bent-Over Dumbbell Kickbacks. This exercise is ideal for strengthening and defining your triceps, while also lightly engaging your shoulders and upper back. Execution Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend you
The Biceps Push-Up is a variation of the classic push-up that focuses more on the biceps. This exercise is ideal if you want to strengthen your upper arms while also working your chest and shoulders. Execution Begin in a standard push-up position with your hands slightly wider than shoulder-widt
The Body-Up is a dynamic exercise that combines strength, stability, and coordination. This exercise is unique because it challenges your entire body while also strengthening your core muscles. Execution: Begin in a standard push-up position with your hands shoulder-width apart. Push yourself
The Bodyweight Front Plank to Downward Dog is a dynamic exercise that promotes both strength and flexibility in your core and shoulders. This exercise combines the stability of the plank with the stretch of the downward dog, providing a comprehensive workout for multiple muscle groups. Execution
The Bodyweight Full Squat With Overhead Press is a dynamic exercise that combines strength and flexibility. This exercise integrates the benefits of a deep squat with the powerful movement of an overhead press, providing a full-body workout without using weights. Execution Begin standing with yo
Introduction The Bodyweight Full Squat With Overhead Press is a dynamic exercise that combines strength, flexibility, and coordination. By using your own body weight as resistance, it works not only your lower body but also your shoulders and arms. This exercise offers a unique combination of streng
The Bodyweight Kneeling to Hand Tap is a dynamic exercise that helps improve core stability, balance, and coordination. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for home workouts or as part of a warm-up routine. Instructions Begin on your
The Bodyweight Muscle-Up is an impressive exercise that combines strength, coordination, and agility. It is an advanced movement that helps you transition from a hanging position to a supported position above the bar, using your own body weight. This exercise offers a unique challenge because it int
Want to train your triceps effectively without using weights or machines? The Bodyweight Overhead Triceps Extension is an excellent choice. This exercise uses your own body weight to isolate and strengthen the triceps, offering a unique way to build muscle definition and strength. Execution Fi
Looking to add an effective shoulder exercise to your routine without using weights? The Bodyweight Standing Military Press Wall Supported is an excellent choice. This exercise uses your own body weight and the resistance of a wall to train your shoulders and upper body, making it an accessible opti
The Bodyweight Standing Triangle Fly is an effective exercise that targets strengthening your upper body without using weights. This exercise is unique because it allows you to train your chest muscles, shoulders, and arms using nothing but your own body weight, making it an excellent choice for hom
If you're looking for an effective way to train your chest muscles without using weights, the Bodyweight Svend Press is an excellent choice. This exercise uses the resistance of your own body weight to strengthen your chest muscles, shoulders, and triceps. What makes this exercise unique is that you
Do you want to develop strong triceps without using weights or machines? Then the Bodyweight Triceps Extension is the perfect exercise for you. This exercise uses your own body weight to train the triceps effectively while also improving your core stability. Execution Find a stable surface such
The combination of boxing and a front kick is a dynamic and powerful exercise that challenges both your endurance and strength. This exercise combines the explosive power of your arms with the flexibility and strength of your legs, making it an excellent full-body workout. Execution Begin in a s
The Boxing Jab is a fundamental boxing technique that not only improves your punching power but also your coordination, speed, and overall fitness. This exercise simulates a direct forward punch focused on speed and precision, offering unique benefits for both your physical and mental well-being. E
The Boxing Right Uppercut is a dynamic boxing movement that not only improves your strength and speed, but also your coordination and overall fitness. This exercise simulates an upward punch with the right fist, targeting both your upper and lower body. Execution Start in a bent-over position wi
Breaststroke is a classic swimming stroke known for its smooth, wave-like movements. This style is unique because it provides a full-body workout while also having low impact on your joints. It is ideal for all ages and levels. Execution Begin in the water with your body extended and your arms i
The Bridge Dumbbell Press combines the benefits of a bridge exercise with those of a dumbbell press. This exercise is ideal for strengthening your core, glutes, and chest muscles while also working on your stability and balance. Execution Lie on your back on a fitness mat with your knees bent an
Introduction: The 'Burn' exercise is an intensive workout focused on burning calories and strengthening your muscles. This exercise combines cardio with strength training, allowing you to see a lot of results in a short time. Execution: Start with a 5-minute warm-up to warm up your muscles. Then co