Let's face it. You cannot build strong, bulky arms by focusing on just one muscle. Most men fall for the classic dumbbell curl, which focuses only on their biceps. What they fail to realise is that most of the show comes from the triceps. These muscles are the largest in your arms, and they are responsible for elbow extension, making them essential for movements like pressing.

Here Are 15 Exercise To Train Your Triceps

Triceps press downs are a popular choice for isolating the triceps and improving elbow extension, which is the muscle’s primary function. To perform the triceps press down, stand in front of a cable machine or resistance band setup, holding a rope or handle at chest level. Engage your core, keep your shoulder blades tight, and press down to extend your arms, moving only at the elbows. For a variation, lie back on a bench set to a 45-degree incline, keeping abs and glutes tight, and push down. This version emphasizes form and limits any assistance from other muscles. Aim for 3 to 4 sets of 8 to 12 reps.

Close-Grip Pushup

The close-grip pushup is a bodyweight exercise that emphasizes triceps engagement and can be done almost anywhere. Start in a pushup position, placing your hands just slightly narrower than shoulder-width, with your hands below your shoulders, core tight, and glutes engaged. Lower yourself by bending your elbows at a 45-degree angle without letting them flare out. Pause at the bottom, then press back up by straightening your arms. Complete 3 to 4 sets of 12 to 15 reps for a challenging triceps workout.

Bench Dips

Bench dips are a straightforward exercise but can stress the shoulders, so perform them only if you have good shoulder mobility. Sit on a bench, place your hands down with knuckles facing outward, and extend your legs straight. Squeeze your glutes and shoulder blades, supporting your weight on your hands. Lower yourself to a comfortable depth, then extend your arms to lift back up. Aim for 3 to 4 sets of 6 to 8 reps.

Close-Grip Bench Press

The close-grip bench press is a variation that targets the triceps by bringing your hands closer together on the bar. Hold the barbell above your sternum with arms straight, then lower the bar slowly and press back up. This change in grip increases triceps activation, promoting growth and strength. Perform 3 to 4 sets of 6 to 8 reps.

EZ Bar Skull Crushers

Skull crushers isolate the triceps by removing any momentum from other muscles. Lie on a bench, feet flat, glutes and core engaged, and hold the bar above your chest. Lower it to your head, moving only at the elbows. Extend your elbows to lift the weight back up. This exercise is best done for 3 to 4 sets of 8 to 12 reps.

Rocker Bodyweight Skull Crusher

This bodyweight skull crusher variation incorporates a rocking motion to stretch the triceps more effectively. Begin in plank position, then shift your torso forward, bringing your shoulders in front of your elbows. Lower your torso while keeping forearms on the ground, then straighten your arms to press up and return to plank. Do 3 to 4 sets of 8 to 12 reps.

Bench Overhead Triceps Extension

Using a bench for overhead triceps extensions offers more support and reduces strain on the shoulders and lower back. Lie back on a bench, hold a dumbbell with both hands, extend your arms overhead, and then extend your elbows to raise the weight. Aim for 3 to 4 sets of 8 to 12 reps.

JM Press

The JM Press blends the skull crusher with a close-grip bench press, emphasizing triceps strength. Lie on a bench, feet grounded, holding the weights above your chest, then adjust your arms to a 92-degree angle. Lower the weights until your elbows touch your ribs, then lift back up. Complete 3 to 4 sets of 8 to 12 reps.

Bodyweight Triceps Extension

This bodyweight exercise is gentler on the shoulders. Using a straight bar at about eye level, lock out your elbows in a plank-like stance. Bend your elbows to lower your torso, then straighten your arms to return. Perform 3 to 4 sets of 12 to 15 reps.

Dumbbell Bench Press

The dumbbell bench press targets the triceps and chest, allowing a larger range of motion. Lie on a bench with dumbbells at chest level, elbows angled at 45 degrees. Press the weights up, then control them as you lower. Aim for 3 to 4 sets of 8 to 12 reps.

Tall Kneeling Triceps Pressdowns

In this variation, kneel with thighs in line with your torso, grasping a resistance band. Extend each arm in turn, keeping your core tight and elbows in place. This exercise works best with 3 to 4 sets of 10 to 12 reps per arm.

Half-Bench Skull Crusher

This exercise combines core and triceps work. Lie on a bench with only half your torso supported. Hold a dumbbell and lower it towards your forehead by bending your elbow, then extend back up. Perform 3 to 4 sets of 8 to 12 reps per arm.

Triceps Kickback

For triceps kickbacks, hinge forward while holding a dumbbell and raise your elbow to keep your upper arm parallel to the floor. Extend your arm fully, squeezing the triceps, then lower. Complete 3 to 4 sets of 8 to 12 reps.

Cable Triceps Kickback

Using a cable machine for triceps kickbacks keeps tension constant. Stagger your stance, hold the cable, and extend your elbow without moving the upper arm. Lower slowly for 3 to 4 sets of 12 to 15 reps.

TRX Tricep Extension

With TRX bands, grip the handles and extend your arms while leaning forward. Bend your elbows, lowering your head between your hands, then extend back up. Do 3 to 4 sets of 12 to 15 reps.

What is an exercise that not only needs minimal equipment, but is also the most accessible for everyone, no matter how young or old they are? It is walking. Not just by fitness coaches, but also healthcare professionals, walking is regarded as one of the best ways to stay fit and healthy.

If you are looking to lose weight, but are worried about committing to a gym membership that you may not be able to finish, then you do not need to worry about elaborate home workouts, all you need is a pair of shoes and time to take a powerful stroll. But did you know, you could maximize this time and make your walking more efficient? Not only will this allow you to make the most of your time, but it will also help you lose weight easier?

According to fitness coach Dan Go, you can make your walks far more effective. He's developed a set of simple "cheat codes" that can help you burn more fat, significantly boost your energy levels, and even add years to your life. It's often seen as a simple, low-impact activity, that is easy to adjust to your levels of fitness. These small adjustments to your walking routine can lead to truly massive results.

7 Walking Tricks To Help You Lose Weight

Japanese Interval Walking

Forget boring, steady walks. This method involves a powerful rhythm: walk fast for three minutes, then slow for three minutes. Repeat this for 30 minutes. This style of walking is scientifically proven to burn more fat and significantly boost your fitness more effectively than a constant pace.

Walk on an Incline

Adding an incline to your walk, either on a treadmill or a hill, dramatically increases your calorie burn. A 5% incline can boost your burn by 50%, and a 10% incline can double it. It’s also gentler on your joints and works your glutes and hips more.

Walk After Meals

Just a short 2-5 minute walk after eating can make a huge difference. This simple habit helps lower blood sugar spikes by about 30%, which means you'll have fewer cravings, steadier energy, and your body will be less likely to store fat.

Try a Fasted Morning Walk

Walk before you have breakfast. When you walk on an empty stomach, your body is more likely to use stored fat for energy. Doing this outside also helps set your natural body clock and gives you a refreshing boost to start your day.

Walk While You Work

For those with a busy schedule, a treadmill desk is a fantastic solution. You can get in thousands of steps while you're at your standing desk. This lets you multitask and be active during meetings or while you're working on tasks.

Pyramid Walking Intervals

This method is a great way to improve endurance and burn fat. Start with an easy 5-minute warm-up, then gradually increase your speed and incline every 10 minutes. Finish with a four-minute push at your toughest pace before a cooldown.

Rucking

Turn your walk into a full-body workout by wearing a backpack with 5-10% of your body weight. This simple addition helps you burn more calories, while also strengthening your legs, core, and bones simultaneously for a more challenging and effective walk.

If staying sharp as you grow older is the goal, skipping leg day may not be the best idea. New findings suggest that your brain could benefit just as much as your body from squats and lunges.

A long-term study, first published in Gerontology by Karger Publishers, tracked older female twins for ten years to explore the link between leg strength and cognitive health. The results were clear: participants with stronger legs at the beginning of the study experienced far slower cognitive decline than those with weaker leg muscles.

To understand this connection better, we spoke with Dr. Indramani Upadhyay, MPT (Ortho), HOD – The Center for Knee & Hip Care, Vaishali, Ghaziabad, who shared his insights on the subject.

The Leg–Brain Connection

When we think about keeping the mind sharp, the usual suggestions include solving puzzles, reading, or practicing meditation. Yet growing research shows that one of the strongest ways to support brain health actually starts with the legs. As per Dr Upadhyay, strong leg muscles do more than keep us steady, they play a vital role in protecting memory, learning, and overall cognitive function.

Because the leg muscles are the largest in the body, every time they are put to work they send powerful signals that influence brain chemistry, circulation, and even the growth of new cells. Studies highlight several key benefits:

• Better blood flow: Leg-focused exercises improve circulation, delivering oxygen and nutrients the brain relies on.
• Myokine release: Contracting muscles release proteins known as myokines, which travel through the bloodstream and support nerve health and brain adaptability.
• Neurogenesis boost: Weight-bearing moves like squats and lunges may encourage the growth of new neurons in the hippocampus, the region responsible for memory and learning.
• Stress balance: Physical activity in the legs helps regulate hormones, easing inflammation and reducing stress—two major factors linked to cognitive decline.

Which Leg Exercises Boost Brain Health?

Dr Indramani explains that keeping your legs active does far more than build strength or tone muscles, it also supports brain health. Here are some of the most effective exercises:

1. Strength Training (Squats, Lunges, Step-Ups)

Movements that use your body weight or added resistance work the largest muscle groups in the legs. These exercises not only build muscle and protect bone health, but they also trigger the release of growth factors that sharpen memory and learning.

2. Walking and Jogging

Brisk walking or light jogging are simple yet powerful ways to improve cardiovascular fitness. Better circulation means more oxygen-rich blood reaches the brain. Walking outdoors adds even more value by lowering stress and boosting focus.

3. Cycling

Whether on a road bike or a stationary one, pedaling engages the legs continuously, keeping endurance and blood flow steady. Research links cycling to better reaction times, sharper executive function, and a lower risk of age-related cognitive decline.

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4. Yoga Poses (Tree, Chair, Warrior Stances)

Balance-focused yoga postures recruit the legs while also improving flexibility and coordination. This mindful movement helps ease anxiety, sharpen concentration, and strengthen the mind-body connection.

Putting It All Together

The most effective routine is a balanced one: strength training two to three times a week, daily walking or cycling, and yoga for flexibility and balance. Together, they create a foundation that protects both body and brain.

Your legs are more than just a means of movement. They are engines that power your mental resilience. Keeping them strong is an investment not only in mobility but also in memory, focus, and long-term brain health.

Cancer affects millions of people worldwide. No matter how careful you are or how healthily you live, cancer may catch you with you sooner or later. Breast cancer is the one of the leading causes of death in women and it was estimated to have caused 670,000 deaths globally and it also the most unpredictable. While there has been research done on it, according to the World Health Organization, half of the breast cancer occurs in women with no specific risk factor other than sex and age.

However, rehabilitation is also very possible, and many people have beaten the odds by surviving breast cancer. When someone goes into cancer remission, they are given some specific treatments so that the cancer does not come back. However, many times it is not as effective.

To find out better ways to keep cancer away, researchers looked into exercising, and focused one fitness program that could prove useful.

The August 2025 study, published in Breast Cancer Research and Treatment journal, suggests that exercising may directly help suppress the growth of breast cancer cells. The research involved 32 women who'd survived breast cancer and found that a single session of high-intensity interval training (HIIT) or weightlifting changed their body's chemistry.

Afterward, their blood contained higher levels of certain molecules that helped put the brakes on laboratory-grown breast cancer cells. This research adds to growing evidence that exercise is a powerful tool for cancer survivors.

How Exercise Works Against Cancer

For years, doctors have known that cancer survivors who exercise are less likely to have their cancer return. This new study helps explain why. When we use our muscles, they release special hormones and biochemicals called myokines into our bloodstream. These myokines are believed to be the body’s natural cancer fighters. In the study, blood taken from the women after they exercised was added to live cancer cells in a lab. The results were clear: the blood from both groups reduced cancer cell growth by 19% to 29%.

What Kind of Exercise is Best For Breast Cancer?

The study compared two types of workouts: HIIT and weightlifting. Both helped, but the blood from the women who did HIIT had a greater effect on the cancer cells, reducing their growth more significantly. This suggests that more strenuous, high-intensity workouts may be more effective at releasing the beneficial myokines, especially a key protein called IL-6. The study found that IL-6 levels were significantly higher in the HIIT group immediately after their workout.

This research has major implications for how we view exercise. It’s no longer just a "nice thing to do" to feel better; it's increasingly being recognized as a powerful tool in cancer treatment. The study's authors believe exercise could be a "first-line treatment" in its own right, alongside traditional therapies like chemotherapy and radiation. If you are a cancer survivor, you should talk to your oncologist before starting a new workout routine, but this study offers a hopeful message that working out can be a simple, accessible, and effective way to improve your health and cut the risk of cancer returning.