Triceps
Three-headed elbow extensor on the back of the upper arm. Most of the upper-arm mass.
The parts
What you're actually training.
Exercises
Ranked by directness on triceps.
Cable Triceps Pushdown
Sharp burn on the back of the upper arm at lockout.
Rope Pushdown
Sharp horseshoe contraction on the outside of the upper arm.
Dumbbell Kickback
Peak contraction on the outer triceps at the lockout - feels like a flex pose.
Bench Dip
Lockout burn in the triceps; if the front of the shoulder is what's burning, shorten the range.
Cable Overhead Triceps Extension
A long, painful stretch on the back of the arm at the bottom of the rep.
Single-arm Reverse Pushdown
Medial-head burn - the small wedge of triceps closest to the elbow.
Overhead Triceps Extension
Deep stretch in the back of the arm at the bottom; locking out the elbow finishes it.
Skull Crusher
Deep stretch on the back of the upper arm at the bottom; locks out hard.
Diamond Push-up
Triceps screaming by rep 6. Inner chest gets some too.
Tate Press
Triceps stretch you don't get from any other movement; medial-head locked in.
Close-grip Bench Press
Triceps lockout work - chest is along for the ride.
JM Press
A weird half-press-half-skullcrusher hybrid; triceps absolutely toast after 5 reps.
- Triceps
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Chest
Push-up
Chest and triceps. If lower back fires, brace harder.
Chest
Machine Chest Press
Pure chest, with the stability cost removed.
Front delts
Machine Shoulder Press
Pure shoulder work with no balance cost.
Chest
Flat Dumbbell Press
Even pec stretch at the bottom, hard squeeze across the sternum at the top.
Chest
Landmine Chest Press
Upper-chest + front-delt blend, with the shoulder happy because the angle is naturally diagonal.
Front delts
Seated Dumbbell Shoulder Press
Front of shoulder loaded the whole time, with a bit of side delt at lockout.
Front delts
Landmine Shoulder Press
Front delt work without overhead joint stress.
Lats
Dumbbell Pullover
An unmistakable stretch through the lats and serratus at the bottom.
Chest
Incline Dumbbell Press
Stretch on the upper chest at the bottom; squeeze across the collarbone area at the top.
Chest
Decline Bench Press
Heavy compression on the lower chest; triceps lockout much shorter.
Chest
Floor Press
Brutal lockout work; chest taps out before the triceps do.
Front delts
Arnold Press
Front delt at the bottom, side delt as you rotate, hard squeeze overhead.
Front delts
Pike Push-up
Front and side delts doing the work; tight contraction overhead.
Chest
Dip
Lower chest at the bottom; triceps at lockout.
Chest
Incline Barbell Press
Stretch and squeeze concentrated above the nipple line.
Chest
Barbell Bench Press
Stretch through the middle chest at the bottom; press should feel like spreading the floor with your back.
Front delts
Overhead Press
Front shoulder pumps; abs and glutes firing as the body's stabilizer.
Chest
Archer Push-up
Most of your bodyweight on one pec; closest thing to a one-arm push-up without the joint risk.
Lats
Muscle-up
Pulling phase like a tight chin-up, transition like a folded-up triceps press.