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.
491 exercises
Triceps Clear filter
Diamond push-ups on your knees are a fantastic variation of the traditional push-up. This exercise primarily targets the triceps, but your chest muscles and the fronts of your shoulders also work hard. What makes this exercise unique is the hand position, which helps isolate the triceps further. Ex
Diamond push-ups with the elbows out are a variation of the traditional push-up that focuses on training the chest muscles, triceps, and anterior deltoids more intensely. This exercise offers a unique challenge through the position of the hands, activating the muscles in a different way. Execution
Dips between chairs is an effective exercise that you can do using everyday objects in your home. This exercise is unique because it allows you to train your upper body without having to go to the gym. It primarily targets your triceps, but your chest and shoulders also get a good workout. Executio
Introduction: Machine dips are a fantastic exercise for strengthening your upper body. This exercise primarily targets your triceps, but your chest and shoulders are also trained. Using a machine provides extra stability and allows you to adjust the resistance to your level. Execution: 1. Sit on t
Introduction: The Dolphin Push-Up is a dynamic exercise that strengthens both your upper body and core. This exercise combines elements of a push-up with the position of a dolphin pose from yoga, creating a unique challenge. Execution: Begin in a plank position with your hands under your shoulders
Double Bench Tricep Dips is a powerful exercise that targets the triceps while also challenging other parts of your upper body. This exercise uses two benches, giving you a greater range of movement and allowing you to train your muscles in a unique way. Execution Find two sturdy benches and pla
The drag curl with a resistance band is an effective exercise for strengthening and defining your biceps. This exercise stands out because of its unique movement, which provides constant tension on the muscles, leading to more effective muscle growth and strength development. Execution Stand wit
The Dumbbell Alternate Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. By using each arm alternately, you improve not only muscle strength but also coordination and balance. Execution Begin standing with your feet shoulder-width apart, holding a
The Dumbbell Alternate Side Press is a dynamic exercise that focuses on strengthening your shoulders and improving your stability. Through the unique lateral movement, you train not only your muscles but also improve your coordination and balance. Execution Start by standing in a stable position
The Dumbbell Alternating Press is a dynamic exercise that focuses on strengthening your upper body, with special emphasis on the shoulders and arms. By pressing alternately, you improve not only strength but also coordination and stability. Execution Begin standing or sitting with a straight bac
The Dumbbell Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotational movement, providing a unique challenge and stimulation for the shoulder muscles. Execution Begin seated or standing with a straight back. Hold a d
The bench press, or 'bench pressing,' 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 shoulders are engaged to pull the upper arm forward and inward. The triceps are engaged to exten
The Dumbbell Bicep Curl to Shoulder Press is an effective combination exercise that targets both your biceps and shoulders. This exercise offers a unique way to train two important muscle groups simultaneously, saving you time and increasing the efficiency of your workout. Execution Begin by sta
This exercise combines a biceps curl with an overhead extension while sitting on a stability ball. It is a fantastic way to train both your arms and core, with an extra focus on balance and stability. Execution Sit on a stability ball with your feet flat on the floor, approximately shoulder-widt
The Dumbbell Chest Press is a powerful exercise that targets your chest muscles, triceps, and shoulders. This exercise provides a unique opportunity to train each side of your body independently, leading to more balanced muscle development and improved muscle coordination. Execution Lie on you
The dumbbell chest press on the floor is an effective strength exercise that targets the chest muscles, triceps, and shoulders. This variation of the traditional bench press offers a way to train your chest muscles without using a bench, making it ideal for home workouts or when limited equipment is
The Dumbbell Chest Pullover is an effective exercise that targets the strengthening and development of the chest muscles, as well as the triceps and latissimus dorsi. This exercise is unique because it not only isolates the chest muscles but also contributes to shoulder flexibility and improved over
The Dumbbell Close-Grip Simultaneous Curl is an effective exercise for strengthening and toning your biceps. The close-grip technique places extra emphasis on the inner part of your biceps, promoting complete muscle development. Execution Stand upright with your feet shoulder-width apart and hol
Introduction: The Dumbbell Crush Press, also known as the Squeeze Press, is a powerful chest exercise that focuses on intensely squeezing the chest muscles. This exercise is unique because it not only activates the chest muscles but also engages the triceps and shoulders in a distinctive way through
Introduction The Dumbbell Decline Alternating Bench Press is a variation of the traditional bench press that focuses on strengthening your chest muscles, with an additional focus on the lower chest. By pressing alternately, you also improve muscle coordination and balance between both sides of your
Introduction The Dumbbell Decline Bench Press is a powerful exercise aimed at strengthening your chest muscles, with a unique focus on the lower chest. This variation of the traditional bench press offers a new challenge and stimulus for your muscles, which can lead to improved muscle definition and
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required mu
The Dumbbell Decline Hammer Press is a powerful exercise that targets the chest muscles, with a particular emphasis on the lower chest. This variation of the traditional bench press offers a new challenge and stimulus for your muscles, which can lead to improved muscle growth and strength. Executio
Introduction The Dumbbell Decline One-Arm Hammer Press is an effective exercise that targets the development of the chest muscles, with a unique emphasis on the lower chest. This exercise also provides the opportunity to address individual muscle imbalances, as you train each arm separately. Execut