- Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
- Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
- Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
- Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
- Repeat.
Triceps
1 min
·
6 exercises
Close-Grip Bench Press
Decline Dumbbell Flyes
Diamond Push Ups
Lying Dumbbell Tricep Extensions
Standing Overhead Barbell Triceps Extensions
Seated Tricep Press
This Triceps 1 min gym workout plan effectively targets your arms and chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Triceps
1 min
·
6 exercises
Close-Grip Bench Press
Primary muscle group(s):
Triceps
Secondary:
Chest, Shoulders
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
- Position yourself on all fours on a mat.
- Place your hands in front of you and shoulder-width apart.
- Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
- With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
- Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
- Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
- Return to the starting position by extending your elbows and lifting your body off the floor again.
Decline Dumbbell Flyes
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Adjust the pulley lever to be below you. Stand in the center of the pulley machine while holding both handles. Brace your abdominals and take a step forward.
- With your chest up, bring the handles up and to the front of your body. The handles will meet at shoulder height.
- Pause to feel the contraction in your chest then slowly lower the handles to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
- Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
- With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
- When the dumbbells are parallel with the ground, pause, and return to the starting position.
Diamond Push Ups
Primary muscle group(s):
Triceps
Secondary:
Abs, Chest, Shoulders
- Position yourself on all fours on a mat.
- Place your hands in front of you and shoulder-width apart.
- Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
- With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
- Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
- Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
- Return to the starting position by extending your elbows and lifting your body off the floor again.
Primary muscle group(s):
Triceps
Secondary:
Chest, Shoulders
- Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
- Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
- Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
- Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Lying Dumbbell Tricep Extensions
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
- Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
- With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
- Bend the elbows and lower the weights to either side of your head.
- Extend your arms to return to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
- Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
- Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.
Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Standing Overhead Barbell Triceps Extensions
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
- Stand with feet shoulder-width apart. Core is tight and back is flat. Hold a barbell with an overhand grip. Hands should be closer than shoulder-width.
- Bring the barbell above your head with arms fully extended. Keep the elbows up and the upper arm in place. Lower the barbell behind your head until your forearms touch your biceps. Return to the top of the movement.
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Primary muscle group(s):
Triceps
Secondary:
Forearms
- Attach a rope to the bottom pulley of a cable station.
- Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
- Fully extend your arms until your hands are directly above your head pointing to the ceiling.
- Keep your elbows close to your head. This is the start position.
- Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
- When your triceps are fully extended, hold for a count of one while squeezing your triceps.
- Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
- Repeat.
This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
Seated Tricep Press
Primary muscle group(s):
Triceps
Secondary:
Abs
- Sit on a bench with back support.
- Grip a dumbbell at one end using both hands. Your palms should be facing inward.
- Hold the dumbbell overhead with your arms fully extended. This is the the start position.
- Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
- Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
- Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
- Repeat.
This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.
Primary muscle group(s):
Triceps
Secondary:
Forearms
- Attach a rope to the bottom pulley of a cable station.
- Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
- Fully extend your arms until your hands are directly above your head pointing to the ceiling.
- Keep your elbows close to your head. This is the start position.
- Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
- When your triceps are fully extended, hold for a count of one while squeezing your triceps.
- Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
- Repeat.
This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.
Primary muscle group(s):
Triceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
- Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
- Push the handles back up, focusing the tension in the triceps.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Uh oh! You’ve reached the 5 free workouts/month limit for non-members.
Enjoy a week of workouts on us and continue training 👍
Already a member? Sign in
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!