Arm
Triceps exercises
Elbow extension and pressing support.
95
Exercises
83
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Arnold Press
Press with rotation - start palms facing you, rotate as you press. Hits all three shoulder heads.
Band Push Press
Stand on a looped resistance band holding the handles at shoulder height. Dip with soft knees, then extend the legs quickly to drive the handles overhead.
Band Shoulder Press
Press a band overhead while standing on it. Builds basic shoulder pressing strength.
Band Triceps Pressdown
Push a resistance band down to straighten elbows. Good triceps exercise that's easy on the elbow joint.
Barbell Triceps Kickback, Bent Over and Two-Handed
You hinge forward at the hips holding a barbell overhand with both hands and your upper arms tight beside you. You straighten both elbows to push the barbell back, then bend them to return.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Bench Press - With Bands
You lie on a bench holding a band handle in each hand, with the band anchored under the bench leg. You lower the handles until your elbows reach about 90 degrees, then press them back up. You may feel a squeeze across your chest.
Bosu Platform Tilt Push Up
Set a balance trainer dome-side down with the flat platform facing up and grip its outer edges. Extend into a push-up plank. Lower into a push-up and press back up, keeping the platform level.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Bulgarian Bag Front-Rack Military Press
You stand with feet shoulder-width apart, holding a crescent-shaped Bulgarian bag at the front of your shoulders. You press the bag straight overhead, then lower it back.
Burpee
Squat and place your hands on the floor, then kick your legs back into a plank. Lower your chest, bring your feet back in, and finish with a vertical jump. You may feel your whole body working and your breathing speed up.
Cable Chest Press
You sit with your back against a pad between two cable pulleys at chest height. You hold a handle in each hand with your elbows bent to about 90 degrees. You press the handles forward, then return slowly.
Cable Shoulder Press
You stand between two cable towers holding one handle in each hand at shoulder height, palms facing forward. You press both handles straight overhead, then lower them back to your shoulders.
Cable Tricep Kickback
You hinge forward at the hips and hold a low-pulley handle in one hand with your upper arm parallel to the floor. You straighten your elbow by pulling the hand back, then return. You repeat on the other side.
Chest Press With the Consecutive-Loop Elastic Band
You stand with each hand in a loop at the end of an elastic band that runs behind your upper back. You keep your hands at chest level, push them straight forward, hold briefly, and return under control.
Clock Push-Up
Start in a standard push-up plank. Lower your chest under control, then press up explosively so your hands leave the floor and shift about thirty degrees. Land softly and continue around the full circle.
Close Grip Push-Up
Push-up with hands close together to emphasize triceps. Good functional elbow exercise with bodyweight.
Control Push Ups Back on the Pilates Reformer
You stand facing the footbar of a Pilates reformer with one or two heavy springs on. Your hands are on the shoulder blocks and the balls of your feet are on the footbar. You press the carriage out and in from your upper back without rounding your shoulders or dipping your hips.
Counter Push-Up
Push-up performed against a counter or elevated surface. Intermediate step between wall and floor push-ups.
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
Cuban Press
Three-part movement: upright row, external rotation, then press. Advanced rotator cuff exercise.
Dead Ball Thruster
Hold a dead ball at the chest, squat deep, then drive up and press the ball overhead in one smooth motion.
Dip Machine
You sit in a dip machine with your back against the pad and choose a weight on the stack. You grip the moving handles with your elbows bent. You press the handles down by straightening your elbows, then return slowly.
Double Kettlebell Push Press
You stand with two kettlebells resting at your shoulders. You bend your knees slightly, then drive up through your legs and press both kettlebells overhead. You lower them back to your shoulders.
Dumbbell Thruster
Hold a dumbbell at each shoulder and squat until your thighs are level. Drive up and press both dumbbells overhead in one movement. You may feel your thighs, buttocks, shoulders, arms and stomach working hard.
Floor Press
Chest press while lying on floor. Limits range of motion which is easier on shoulders.
Front Squat
Barbell squat with bar in front rack position. Emphasizes quadriceps and requires upright torso.
Full Push-Up
Standard push-up from toes. Fundamental exercise for upper body pushing strength and elbow stability.
Hand Ergometer
Cycling motion with hands on ergometer machine. Builds wrist and forearm endurance. Often used in clinics.
Hand-Release Push-Up
A bodyweight push-up on the floor. At the bottom, lift both hands briefly off the floor, put them back under the shoulders, and push up to the top.
Incline Dumbbell Press
Chest press on incline bench. Hits upper chest and front shoulders more.
Incline Push-Up
Push-up with hands on raised surface like bench or counter. Easier than floor push-up.
Incline Push-Up Depth Jump
Place the feet on a box and the hands on the floor between two steps. Lower, then push off the floor so the hands land on the steps, and repeat back down.
Kettlebell Arnold Press
You stand with a kettlebell at your right shoulder, elbow bent and palm facing in. You press the kettlebell up while your wrist rotates. Then you finish with your arm straight overhead.
Kettlebell Overhead Triceps Extension
You stand holding one kettlebell by its horns with both hands, pressed overhead. Your upper arms stay upright and still near your head. You bend your elbows to lower the kettlebell behind your head, then straighten them again.
Kettlebell Thruster
You hold a kettlebell by its horns at chest level with elbows tucked in. You squat down until your thighs are level, then stand and press the bell overhead.
Kettlebell Triceps Kickback
You bend forward at the waist with a slight knee bend, holding a kettlebell in one hand with the upper arm raised. You straighten the elbow to extend the arm back, then bend it again.
Knee Push-Up
Push-up from knees instead of toes. Good stepping stone to full push-ups.
Landmine Floor Press
Lie on your back beside an anchored landmine bar. Grip its end in one hand and press to full extension, then lower until the elbow touches the floor.
Landmine Press
Press a barbell anchored in a corner. The angle is easier on shoulders than straight overhead.
Landmine Shoulder-to-Shoulder Press
Hold an anchored landmine bar with both hands at one shoulder. Press up through the centre, lower to the other shoulder, and keep alternating.
Landmine Thruster
Hold the end of an anchored landmine bar at the chest with both hands. Squat deep, then drive up and press the bar above the head.
Leverage Chest Press
You sit in a chest-press machine with your back supported and a handle in each hand near the middle of your chest. You press both handles forward by straightening your elbows. Then you return slowly.
Leverage Incline Chest Press
Sit on a plate-loaded incline press machine with the handles near the top of the chest. Press the handles forward, pause briefly, then return to just above the start without touching the stops.
Lying Triceps Extension
Lying on back, lower weights toward forehead then extend. Also called skull crushers. Effective triceps exercise.
Medicine Ball Floor Press
You lie on your back with knees bent and feet flat, holding a medicine ball over your chest in both hands. You press the ball upward, then lower it with control.
Medicine Ball Overhead Press
You stand with your feet shoulder-width apart and knees slightly bent, holding a medicine ball at chest level with both hands. You press the ball overhead, then lower it back to your chest.
Medicine Ball Push-Up With Both Hands on the Ball
You hold a plank with both palms on the sides of a medicine ball and your shoulders directly over it. You slowly lower your body toward the ball with your torso rigid until your chest nears it, then press back up.
Medicine Ball Triceps Extension
You stand with your feet shoulder-width apart, holding a medicine ball overhead with both hands and straight arms. You lower the ball behind your head by bending your elbows, then straighten them again.
Offset Single-Arm Chest Press
You lie diagonally across a flat bench with the top of your back on it, one hand holding the bench above your head, feet flat and hips pressed up. You press a weight with the other arm, lowering the elbow below the bench, then press back up.
One-Arm Kettlebell Floor Press
You lie on the floor holding one kettlebell at chest level, with your upper arm resting on the floor and your palm facing in. You press the kettlebell straight up toward the ceiling, then lower it back. You repeat on the other side.
Overhead Press - Standing
Press weight overhead while standing. Requires good core stability to protect the lower back during the movement.
Overhead Tricep Stretch
Reach arm overhead and bend elbow to stretch tricep and shoulder.
Overhead Triceps Extension
Extend dumbbell overhead behind head to strengthen triceps in a stretched position. Good for full triceps development.
Parallette Archer Push-Up
Start in a straight-arm push-up between two wide parallettes. Sink toward one side so that arm bends while the other stays straight, then press back to centre.
Parallette Dips
Support the body on locked arms between two parallettes. Bend the elbows to about ninety degrees, then press back to lockout.
Pike Push-Up
Push-up with hips high in the air. More shoulder focus than regular push-up.
Pike-to-Cobra Push-Up
From a push-up position, lift the hips into an inverted V. Swoop the upper body down and forward under the hands, then rise into a cobra with the arms extended.
Plyometric Push-Up
Push-up with explosive push-off phase. Hands may leave ground. Advanced exercise for power development.
Prone Press-Ups (McKenzie Press-Up)
Press your upper body up while keeping hips on the floor. This extension exercise is a cornerstone of disc-related back pain treatment.
Push Press Behind the Neck
Rest a barbell on the back of the shoulders. Dip the knees slightly, then drive through the heels to launch the bar straight up overhead.
Push Up Top on the Pilates Wunda Chair
You stand between the pedal and the chair edge with one hand on the chair top and one on the pedal, and walk your feet back into a plank. You lean forward as your pedal-side arm bends and lowers you into a push-up.
Push-Up Handles Support Hold
Hold top push-up position using handles to keep wrists neutral. Builds strength while protecting wrists.
Push-Up With a Resistance Band Across the Shoulders and Under the Palms
You hold a push-up position with a band draped across your shoulders and pinned under both palms. You lower your chest toward the floor, then press back up against the band.
Ring Dip
You start in a top support position on a pair of gymnastic rings with your elbows straight. You bend both elbows to lower your body between the rings, then press back up to the top.
Safety Squat Bar Bench Press
You lie on a flat bench and hold a safety squat bar over your chest. You lower the bar to your chest and press it back up.
Safety Squat Bar Overhead Press
You stand with a safety squat bar resting on your collarbones and your hands on the handles. You press the bar straight overhead, then lower it back to your collarbones.
Sandbag Overhead Press
You stand holding a soft sandbag at your chest with both hands. You press the bag straight overhead until your arms are straight, then lower it back to your chest.
Sandbag Thruster
You hold a sandbag in the front rack with feet hip-width apart. You squat until your thighs are level, then stand and push the bag overhead.
Scapular Push-Up
In plank position, only move shoulder blades - no arm bending. Builds scapular control.
Seated Bump-Ball Chest Press
You sit tall holding a soft ball at chest height with a hand on each side. You squeeze the ball between your palms. Then you slowly extend both arms forward and hold.
Seated Chair Press-Up
Sit on a sturdy chair with both hands flat on the sides of the seat at shoulder level. Straighten your elbows to press your body up off the seat, hold, then lower slowly.