Triceps

The triceps are a muscle group located on the back of the upper arm.

Other muscles

218 Exercises

Alternating Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the tower and select an appropriate weight.
  • Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press one side directly over head.
  • After pausing at the top, return to the starting position and repeat on the opposite side.

Alternating Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with two kettlebells next to your shoulders.
  • Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  • Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  • Raise the kettlebell and repeat on the opposite side.

Alternating Kettlebell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
  • Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Alternating Renegade Row

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • middle back
Secondary Muscles:
  • abdominals
  • biceps
  • chest
  • lats
  • triceps
Instructions:
  • Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  • Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  • Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Anti-Gravity Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
  • triceps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  • To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  • Return to the starting position and repeat to complete the set.

Arnold Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Back Flyes - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • triceps
Instructions:
  • Run a band around a stationary post like that of a squat rack.
  • Grab the band by the handles and stand back so that the tension in the band rises.
  • Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
  • As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
  • After a pause, go back to the original position as you inhale.
  • Repeat for the recommended amount of repetitions.

Band Skull Crusher

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • triceps
Instructions:
  • Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.
  • Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.
  • Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.

Barbell Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Guillotine Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Incline Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on you upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
  • Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the shoulders slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Bench Dips

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bench Press - Powerlifting

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bench Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a flat bench secure a band under the leg of the bench that is nearest to your head.
  • Once the band is secure, grab it by both handles and lie down on the bench.
  • Extend your arms so that you are holding the band handles in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
  • As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Bench Press with Chains

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
  • Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bent Press

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  • Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  • Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Bent-Arm Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lats
Secondary Muscles:
  • chest
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench with a barbell using a shoulder grip width.
  • Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  • While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Bent-Arm Dumbbell Pullover

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Board Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
  • Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Body Tricep Press

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Instructions:
  • Position a bar in a rack at chest height.
  • Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
  • Begin by flexing the elbow, lowering yourself towards the bar.
  • Pause, and then reverse the motion by extending the elbows.
  • Progress from bodyweight by adding chains over your shoulders.

Body-Up

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • forearms
Instructions:
  • Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.
  • Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.
  • Slowly lower your forearms back to the ground by allowing the elbows to flex.
  • Repeat.

Bodyweight Flyes

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
  • Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
  • Place your hands on the bars. This will be your starting position.
  • Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
  • After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

Bradford/Rocky Presses

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
  • Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
  • Now lower the bar down to the back of the head slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Lower the bar down to the starting position slowly as you inhale. This is one repetition.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to th starting position, keeping tension on the cables.
  • You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cable Incline Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
  • Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.
  • Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.
  • Slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions.

Cable Lying Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip. Tip: The easiest way to do this is to have someone hand you the bar as you lay down.
  • With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
  • Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
  • Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
  • Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

Cable One Arm Tricep Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
  • Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
  • As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
  • Squeeze the triceps and hold for a second in this contracted position.
  • Slowly return the handle to the starting position.
  • Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

Cable Rope Overhead Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope to the bottom pulley of the pulley machine.
  • Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
  • Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  • Return to the starting position by flexing your triceps as you breathe out.
  • Repeat for the recommended amount of repetitions.

Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight.
  • Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press the handles directly over head.
  • After pausing at the top, return to the starting position and repeat.

Chain Handle Extension

Category: powerlifting
Force: push
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • triceps
Instructions:
  • You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
  • Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
  • Pause at the lockout, and reverse the motion to return to the starting position.

Chain Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
  • Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
  • Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Chest Push (multiple response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
  • Follow through by falling forward, catching yourself with your hands.
  • Immediately return to an upright position. Repeat for the desired number of repetitions.

Chest Push (single response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  • Follow through by falling forward, catching yourself with your hands.

Chest Push from 3 point stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  • To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  • As you execute the second step, explosively release the ball forward as hard as possible.

Chest Push with Run Release

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
  • While taking your first step draw the medicine ball into your chest.
  • As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Circus Bell

Category: strongman
Force: push
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
  • Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
  • Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
  • Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

Clean and Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
  • triceps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
  • The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

Clean and Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  • Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
  • As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  • At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  • As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  • Stand to full height, holding the bar in the clean position.
  • Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Clock Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest toward the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to “jump” 12-18 inches to one side.
  • As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
  • Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Close-Grip Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Close-Grip Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  • Initiate the movement by lowering the dumbbell to your chest.
  • Return to the starting position by extending the elbows.

Close-Grip EZ-Bar Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

Close-Grip Push-Up off of a Dumbbell

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  • Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  • Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  • After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Decline Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Decline Close-Grip Bench To Skull Crusher

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  • As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  • Lift the bar back to the starting position by contracting the triceps and exhaling.
  • Repeat steps 3-6 until the recommended amount of repetitions is performed.

Decline Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Decline Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  • As you breathe in and you keep the upper arms stationary (and elbows in), bring the dumbbells down slowly by moving your forearms in a semicircular motion towards you until your thumbs are next to your ears. Breathe in as you perform this portion of the movement.
  • Lift the dumbbells back to the starting position by contracting the triceps and exhaling.
  • Repeat for the recommended amount of repetitions.

Decline EZ Bar Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a close grip (a grip that is slightly less than shoulder width), lift the EZ bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  • Lift the bar back to the starting position by contracting the triceps and exhaling.
  • Repeat until the recommended amount of repetitions is performed.

Decline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline Smith Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  • As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  • After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  • Repeat the movement for the prescribed amount of repetitions.
  • When the set is complete, lock the bar back in the rack.

Dip Machine

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit securely in a dip machine, select the weight and firmly grasp the handles.
  • Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  • As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  • Now slowly let your arms come back up to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dips - Chest Version

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  • Repeat the movement for the prescribed amount of repetitions.

Dips - Triceps Version

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Double Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle in each hand.
  • Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
  • As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
  • Return your feet to the ground in a split fashion, with one foot forward and one foot back.
  • Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

Double Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders.
  • Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
  • Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

Double Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
  • Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Drop Push

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position low boxes or other platforms 2-3 feet apart.
  • Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
  • With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  • Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Dumbbell Bench Press with Neutral Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  • Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  • Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  • Pause, then extend the elbow and return to the starting position.

Dumbbell Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
  • Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
  • Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
  • Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
  • While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
  • Bring back the dumbbells to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Dumbbell One-Arm Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  • Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
  • Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  • As you exhale, push the dumbbell up until your arm is fully extended.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions and then switch arms.

Dumbbell One-Arm Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  • Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
  • Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
  • Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
  • Return to the starting position by flexing your triceps as you breathe out. Tip: It is imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
  • Repeat for the recommended amount of repetitions and switch arms.

Dumbbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  • Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  • Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  • Now, exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Dumbbell Tricep Extension -Pronated Grip

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.
  • The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.
  • Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.
  • Then, exhale and use your triceps to return the weight to the starting position.

Extended Range One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
  • Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

EZ-Bar Skullcrusher

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • forearms
Instructions:
  • Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
  • Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.
  • Lift the bar back to the starting position by extending the elbow and exhaling.
  • Repeat.

Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Floor Press with Chains

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
  • Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Forward Drag with Press

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
  • Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

Front Raise And Pullover

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  • Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  • Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  • Now return the barbell to the starting position by reversing the motion as you exhale.
  • Repeat for the recommended amount of repetitions.

Hammer Grip Incline DB Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Handstand Push-Ups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: body only
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
  • Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
  • Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
  • Push yourself back up slowly as you exhale until your elbows are nearly locked.
  • Repeat for the recommended amount of repetitions.

Heaving Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • forearms
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  • Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  • Return to a standing position.

Heavy Bag Thrust

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  • Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  • Receive the bag as it swings back by reversing these steps.

Incline Barbell Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • forearms
Instructions:
  • Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
  • Lie back on an incline bench set at any angle between 45-75-degrees.
  • Bring the bar overhead with your arms extended and elbows in. The arms should be in line with the torso above the head. This will be your starting position.
  • Now lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Inhale as you perform this movement. Tip: Keep your upper arms stationary and close to your head at all times. Only the forearms should move.
  • Return to the starting position as you breathe out and you contract the triceps. Hold the contraction for a second.
  • Repeat for the recommended amount of repetitions.

Incline Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline Dumbbell Bench With Palms Facing In

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Incline Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Incline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
  • Push body up until arms are extended. Repeat.

Incline Push-Up Close-Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands next to one another on the bar.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Depth Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
  • Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
  • Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
  • Repeat the motion to return to the starting position.

Incline Push-Up Medium

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Reverse Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar palms up, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Wide

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands wider than shoulder width.
  • Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Isometric Chest Squeezes

Category: plyometrics
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
  • Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat.

Isometric Wipers

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
  • Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
  • Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
  • Repeat for the desired number of repetitions.

Jerk Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
  • Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
  • Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

JM Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
  • Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
  • As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
  • Now go back to the starting position and start over.
  • Repeat for the recommended amount of repetitions.

Kettlebell Arnold Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
  • Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
  • Return the kettlebell to the starting position, with the palm facing in.

Kettlebell Seated Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on the floor and spread your legs out comfortably.
  • Clean one kettlebell to your shoulder.
  • Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Kettlebell Seesaw Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells two your shoulders.
  • Press one kettlebell.
  • Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

Kettlebell Thruster

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  • Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  • At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  • As you begin the next repetition, return the weights to the shoulders.

Kettlebell Turkish Get-Up (Lunge style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
  • While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
  • Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after reaching the ground and reverse the motion back to the starting position.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Kneeling Cable Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Place a bench sideways in front of a high pulley machine.
  • Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
  • Face away from the machine and kneel.
  • Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
  • While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
  • Slowly return to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Landmine Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • chest
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
  • Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
  • In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
  • Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
  • Return to the starting position.

Leg-Over Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
  • Press the kettlebll into a locked out position.
  • Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

Leverage Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
  • Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Decline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Incline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  • Press the handles upward by extending through the elbow.
  • After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Log Lift

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • chest
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • traps
  • triceps
Instructions:
  • Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
  • Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
  • Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.

Low Cable Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Select the desired weight and lay down face up on the bench of a seated row machine that has a rope attached to it. Your head should be pointing towards the attachment.
  • Grab the outside of the rope ends with your palms facing each other (neutral grip).
  • Position your elbows so that they are bent at a 90 degree angle and your upper arms are perpendicular (90 degree angle) to your torso. Tip: Keep the elbows in and make sure that the upper arms point to the ceiling while your forearms point towards the pulley above your head. This will be your starting position.
  • As you breathe out, extend your lower arms until they are straight and vertical. The upper arms and elbows remain stationary throughout the movement. Only the forearms should move. Contract the triceps hard for a second.
  • As you breathe in slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Lying Close-Grip Barbell Triceps Extension Behind The Head

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Instructions:
  • While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  • Extend your arms in front of you and slowly bring the bar back in a semi circular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and parallel to the floor. This will be your starting position. Tip: Keep your elbows in at all times.
  • As you inhale, lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.
  • As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  • Repeat for the recommended amount of repetitions.

Lying Close-Grip Barbell Triceps Press To Chin

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Instructions:
  • While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head off the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.
  • Extend your arms in front of you as you hold the barbell over your chest. The arms should be perpendicular to your torso (90-degree angle). This will be your starting position.
  • As you inhale, lower the bar in a semi-circular motion by bending at the elbows and while keeping the upper arm stationary and elbows in. Keep lowering the bar until it lightly touches your chin.
  • As you exhale bring the bar back up to the starting position by pushing the bar up in a semi-circular motion. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.
  • Repeat for the recommended amount of repetitions.

Lying Dumbbell Tricep Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
  • As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
  • At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
  • Repeat for the recommended amount of repetitions.

Lying Triceps Press

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Instructions:
  • Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.
  • Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.
  • As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.
  • At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
  • Repeat for the recommended amount of repetitions.

Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Sit down on the Chest Press Machine and select the weight.
  • Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  • Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
  • Now bring the handles back towards you as you breathe in.
  • Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  • Repeat for the recommended amount of reps.
  • When finished step on the lever again and slowly get the handles back to their original place.

Machine Shoulder (Military) Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit down on the Shoulder Press Machine and select the weight.
  • Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  • Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Machine Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • triceps
Instructions:
  • Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
  • Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
  • Pause at the completion of the movement, and then slowly return the weight to the starting position.
  • Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Medicine Ball Chest Pass

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
  • Begin facing your partner holding the medicine ball at your torso with both hands.
  • Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
  • Your partner should catch the ball, and throw it back to you.
  • Receive the throw with both hands at chest height.

Muscle Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
  • Continue raising the bar to the overhead position, without rebending the knees.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Neck Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

One Arm Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  • By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
  • Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • Switch arms and repeat the movement.

One Arm Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
  • Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
  • Make sure the hand you are not using to lift the weight is placed by your side.
  • Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
  • Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your recommended repetitions.
  • Switch arms and repeat the movement.

One Arm Pronated Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
  • Place your non lifting hand on your bicep for support.
  • Slowly begin to lower the dumbbell down as you breathe in.
  • Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your set repetitions.
  • Switch arms and repeat the movement.

One Arm Supinated Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
  • Place your non lifting hand on your bicep for support.
  • Slowly begin to lower the dumbbell down as you breathe in.
  • Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your set repetitions.
  • Switch arms and repeat the movement.
  • Switch arms again and repeat the movement.

One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • triceps
Instructions:
  • Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.
  • Press the kettlebell straight up toward the ceiling, rotating your wrist.
  • Lower the kettlebell back to the starting position and repeat.

One-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
  • Lower the weight to perform the next repetition.

One-Arm Kettlebell Military Press To The Side

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
  • Look at the kettlebell and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Para Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

One-Arm Kettlebell Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
  • Look straight ahead and swing the kettlebell back between your legs.
  • Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

One-Arm Kettlebell Split Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  • Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
  • Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

Otis-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
  • Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
  • As you move up, press the weight up so that it is above your head at the top of the movement.
  • Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Overhead Lat

Category: stretching
Force: static
Level: expert
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • triceps
Instructions:
  • Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
  • Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
  • After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.

Overhead Squat

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • triceps
Instructions:
  • Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  • Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  • Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  • Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  • Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Overhead Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: compound
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • forearms
  • lats
  • triceps
Instructions:
  • Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
  • To create a full torso stretch, pull your tailbone down and stabilize your torso as you do this. Stretch the muscles on both the front and the back of the torso.

Overhead Triceps

Category: stretching
Force: static
Level: expert
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • lats
Instructions:
  • Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
  • Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
  • After 10-20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10-20 seconds, and then switch sides.

Pallof Press

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
  • With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
  • With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
  • Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
  • Hold the repetition for several seconds before returning to the starting position.
  • At the conclusion of the set, repeat facing the other direction.

Pallof Press With Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and position the cable to shoulder height.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
  • With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
  • Facing forward, press the cable away from your chest. You core should be tight and engaged.
  • Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
  • Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
  • With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Parallel Bar Dip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Pin Presses

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
  • The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
  • Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Return the bar to the pins, pausing before beginning the next repetition.

Plyo Kettlebell Pushups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
  • Begin by lowering yourself as low as you can, keeping your back straight.
  • Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

Plyo Push-up

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest towards the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
  • Return to the starting position and repeat the exercise.
  • For added difficulty, add claps into the movement while you are air borne.

Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  • Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  • Place the bar about 1 inch in front of your shins and over the balls of your feet.
  • Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  • Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
  • Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  • Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  • As the bar raises keep it as close to the shins as possible.
  • As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  • Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
  • Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  • Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  • When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  • As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  • Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
  • After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
  • Simultaneously, flex the hips and knees into a quarter squat position.
  • Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
  • Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
  • Stand up by extending the hips and knees to a fully erect position.
  • Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
  • Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
  • Squat down with the elbows fully extended until the bar touches the floor.
  • Start over at Phase 1 and repeat for the recommended amount of repetitions.

Power Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
  • Receive the bar with the arms locked out overhead.
  • Return to a standing position.

Power Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
  • Return to a standing position with the weight over head.

Power Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Press Sit-Up

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
  • While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
  • Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
  • Repeat for the recommended amount of repetitions.

Push Press

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps

Push Press - Behind the Neck

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
  • Using the momentum generated, finish pressing the weight overhead be extending through the arms.
  • Return to the starting position, using your legs to absorb the impact.

Push Up to Side Plank

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Get into pushup position on the toes with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  • Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
  • Lower the arm back to the floor for another pushup and then twist to the other side.
  • Repeat the series, alternating each side, for 10 or more reps.

Push-Up Wide

Category: strength
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  • To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  • After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups - Close Triceps Position

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet Elevated

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet On An Exercise Ball

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of an exercise ball. This will allow your body to be elevated.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushups

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Pushups (Close and Wide Hand Positions)

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Return Push from Stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • You will need a partner for this drill.
  • Begin in an athletic 2 or 3 point stance.
  • At the signal, move into a position to receive the pass from your partner.
  • Catch the medicine ball with both hands and immediately throw it back to your partner.
  • You can modify this drill by running different routes.

Reverse Band Bench Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
  • Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Reverse Grip Triceps Pushdown

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Start by setting a bar attachment (straight or e-z) on a high pulley machine.
  • Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
  • Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
  • Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
  • Repeat for the recommended amount of repetitions.

Reverse Triceps Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Ring Dips

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Seated Barbell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  • Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arms with the dumbbells should be close to the torso and aligned with it (lifted up until they are parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weight as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbells back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.

Seated Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together above your head.
  • After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  • You can also execute this movement with your back off the pad and alternate hands.

Seated Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
  • Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  • As you exhale, push the dumbbells up until they touch at the top.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Triceps Press

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Sit down on a bench with back support and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hand should be facing inward. This will be your starting position.
  • Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

See-Saw Press (Alternating Side Press)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • triceps
Instructions:
  • Grab a dumbbell with each hand and stand up erect.
  • Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
  • Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
  • Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
  • Repeat for the recommended amount of repetitions.

Shoulder Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
  • As you exhale, lift the handles up until your arms are fully extended overhead.

Single-Arm Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
  • Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  • Return to the starting position.

Single-Arm Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
  • Maintain good posture, and place your free hand behind your back. This will be your starting position.
  • Lower yourself by allowing the elbow to flex until you touch the ground.
  • Descend slowly, and reverse direction be extending the arm to return to the starting position.

Sled Overhead Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • triceps
Instructions:
  • Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
  • Facing away from the sled, step away until there is tension in the line. Raise your hands above your head, keeping them together, palms facing each other. Your elbows should be pointed upward with the elbows flexed. This will be your starting position.
  • Extend through the elbow to straighten the arm. Ensure that your upper arm stays in position to isolate the triceps.
  • Upon full extension, step forward to take the slack out of the line. You may keep your feet staggered for more stability.

Sled Push

Category: strongman
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • glutes
  • hamstrings
  • triceps
Instructions:
  • Load your pushing sled with the desired weight.
  • Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

Smith Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Close-Grip Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Decline Press

Category: strength
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  • Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  • Begin the movement by flexing your arms, lowering the bar to your chest.
  • Pause briefly, and then extend your arms to push the weight back to the starting position.
  • After completing the desired number of repetitions, rotate the bar to rack the weight.

Smith Machine Incline Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine Overhead Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
  • Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
  • Slowly begin to lower the barbell until it is level with your chin while inhaling.
  • Then lift the barbell back to the starting position using your shoulders while exhaling.
  • Repeat for the recommended amount of repetitions.

Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • biceps
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  • With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
  • Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  • As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  • Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  • Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  • Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
  • Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
  • Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
  • Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Speed Band Overhead Triceps

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • triceps
Instructions:
  • For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.
  • To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.
  • To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.
  • Pause, and then return to the starting position.

Spider Crawl

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  • Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  • Return this leg to the starting position and repeat on the opposite side.

Split Jerk

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
  • Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
  • In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
  • Return to a standing position, bringing the feet together.

Split Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
  • Carefully return the weight to floor.

Squat Jerk

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.

Standing Alternating Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  • Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the opposite side, continuing to alternate between arms.

Standing Barbell Press Behind Neck

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
  • Elevate the barbell overhead by fully extending your arms while breathing out.
  • Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  • Repeat for the recommended amount of repetitions.

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.

Standing Bradford Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
  • Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
  • Lower the bar down to the back of the head until your elbow forms a right angle.
  • Lift the bar back over your head by extending the elbows
  • Lower the bar down to the starting position.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Standing Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
  • Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
  • Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
  • Pause at the top of the motion, and return to the starting position.

Standing Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
  • Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
  • Pause, and slowly return the weight to the starting position.

Standing Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
  • The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
  • Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Low-Pulley One-Arm Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
  • Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Military Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  • This will be your starting position.
  • Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Overhead Barbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
  • Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  • Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Palm-In One-Arm Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
  • Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
  • Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
  • While inhaling lower the weight down until your arm is at a 90 degree angle again.
  • Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Palms-In Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
  • Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  • While inhaling lower the weights down until your arm is at a 90 degree angle again.
  • Repeat for the recommended amount of repetitions.

Standing Towel Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • triceps
Instructions:
  • To begin, stand up with both arms fully extended above the head holding one end of a towel with both hands. Your elbows should be in and the arms perpendicular to the floor with the palms facing each other while your feet should be shoulder width apart from each other. This is the starting position.
  • Now communicate with your partner so that he/she can grip the other side of the towel to apply resistance. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the towel. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Straight-Arm Dumbbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Supine Chest Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
  • Begin with the ball on your chest, held with both hands on the bottom.
  • Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  • Catch the ball with both hands as it comes down.

Suspended Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Anchor your suspension straps securely to the top of a rack or other object.
  • Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
  • Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
  • Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Svend Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • forearms
  • shoulders
  • triceps
Instructions:
  • Begin in a standing position.
  • Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
  • Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
  • Pause at the top of the motion, and then slowly return to the starting position.

Tate Press

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
  • Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
  • As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Tire Flip

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
  • To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
  • As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Tricep Dumbbell Kickback

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Instructions:
  • Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
  • Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
  • After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Tricep Side Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

Triceps Overhead Extension with Rope

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope to a low pulley. After selecting an appropriate weight, grasp the rope with both hands and face away from the cable.
  • Position your hands behind your head with your elbows point straight up. Your elbows should start out flexed, and you can stagger your stance and lean gently away from the machine to create greater stability. This will be your starting position.
  • To perform the movement, extend through the elbow while keeping the upper arm in position, raising your hands above your head.
  • Squeeze your triceps at the top of the movement, and slowly lower the weight back to the start position.

Triceps Pushdown

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Pushdown - Rope Attachment

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
  • Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Pushdown - V-Bar Attachment

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Instructions:
  • Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

Triceps Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • triceps
Secondary Muscles:
  • lats
Instructions:
  • Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.

Two-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

Two-Arm Kettlebell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
  • Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

Weighted Bench Dip

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
  • The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Wide-Grip Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  • When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  • Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  • Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • When finished with your set, slowly lower the barbell back down until it is level with your head and release it.