Triceps exercises

Press-up

The classic press-up — push your bodyweight away from the floor. Drop to your knees to start; that's the right…

Press-up pulse

A press-up held low with small pulses at the bottom — keeps your chest and arms under constant tension.

Slow tempo push-ups

A press-up lowered slowly over a few seconds — the extra time under tension makes every rep count double.

Pike push-ups

A push-up with your hips high in an upside-down V — shifts the work onto your shoulders. The closest thing to…

Wide-arm shoulder press

A bodyweight press that targets the shoulders with a wider hand position — builds pressing strength with no we…

Tricep dips

Hands on a bench behind you, dip down and press back up — direct, no-kit work for the backs of your arms.

Slow tricep dips

Tricep dips lowered nice and slow — hands on a bench behind you, working the backs of your arms with control.

Tabletop hold

Lift your hips into a reverse tabletop and hold strong — opens the chest and works the backs of your arms and…

Seated dumbbell shoulder press

Press the dumbbells overhead from your shoulders — the main builder for strong, capable shoulders.

Seated Arnold press

A shoulder press that rotates from palms-in to palms-out as you push — hits the shoulders through a bigger ran…

Dumbbell wide-arm shoulder press

An overhead press with a wider elbow position — targets the shoulders with dumbbells.

Overhead arm reach

Reach the dumbbells overhead and back — mobilises and strengthens the shoulders through a full range.

Chest press hold

Press the dumbbells up and hold — a burning isometric for the chest and triceps.

Dumbbell floor press

A chest press lying on the floor — a joint-friendly way to build the chest and triceps with dumbbells.

Overhead tricep extension

Lower a dumbbell behind your head and press it back up — direct work for the backs of your arms.

Skull crushers

Lower the dumbbells toward your forehead and press back up — a classic tricep builder. Control it, hence the n…

Tricep kickbacks

Hinge forward and extend the dumbbells straight back — squeezes the triceps hard at the top.