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Fitness exercises
Compound exercises and isolation exercises, bodyweight exercises, and barbell exercises, personal favorites and less popular exercises – there is a wide range of training methods available. It would be nearly impossible to list all possible variations. Nonetheless, on this page, you can find around 400 exercises, neatly categorized, with essential information about the targeted muscle groups, proper execution, and common mistakes. Whether you want to work out in the gym, at home, or outdoors, whether your goal is muscle building or fat loss, this is where every athlete will discover suitable options.
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All fitness exercises
This offering presents you with a diverse range of effective exercises specifically tailored to different muscle groups. Whether you're looking for targeted muscle building, definition, or simply a varied workout routine, we showcase the appropriate exercises for you. Get inspired and explore the wide array of options to strengthen your muscles and achieve your fitness goals!
Triceps kickbacks with the Theraband
The triceps thrust movements with the Theraband are a commonly chosen exercise, even for integrating thrust movements into your home training plan. Only a Theraband is needed for this activity. The Theraband allows for flexible and joint-friendly training of the triceps muscles.
Cable triceps press: overhead
There are numerous options for triceps pressing on the cable machine overhead. You can work with the cable machine at the gym or specifically strengthen your triceps at home with the Theraband. At the same time, you can vary your body posture and position to find the optimal setup for maximum comfort.
Classic cable triceps kickbacks
Triceps thrust movements on the cable machine are among the most preferred thrust movement exercises. This activity is achievable both from the middle and from a lower position. In both ways, you can efficiently and precisely train your triceps muscles. Triceps thrust movements on the cable machine are comparatively straightforward yet require precise execution of the movements.
Tricep dips kneeling on the dip bar
Triceps dips in a kneeling position on the dip bar are a popular fitness exercise to strengthen your upper arms on the machine. This exercise is particularly suitable for beginners, as you can flexibly play with the weight and vary the difficulty level. Triceps dips in a kneeling position on the dip bar also help you perfect the movement sequence.
Hanging triceps dips with additional weight
Triceps dips with additional weight are suitable for athletes seeking a training stimulus beyond regular triceps dips. By attaching extra weight to a belt, you can perform triceps dips in a hanging position even more effectively.
Classic tight triceps push-ups
While regular push-ups mainly serve chest training, the classic narrow triceps press exercise is ideal for triceps muscle training. Narrow push-ups focus on arm strength. Especially with a slow execution, you can transfer the stimulus more intensively to the triceps muscles.
Triceps press with dumbbells on both arms
A common method for triceps training involves pressing the dumbbell bilaterally, using both arms to move the dumbbell upward. Additionally, there is the option to perform the exercise while standing or sitting. Athletes who prefer maximum freedom of movement during execution appreciate this form of dumbbell training.
Cable triceps press: pushdown
Cable pushdowns are a popular variation of triceps pressing on the cable machine. Here, you can use different grips and body positions to primarily target your triceps. There are both one-armed and two-armed variations. Beginners may consider focusing on one-armed versions to optimize their execution. However, the two-armed executions of cable pushdowns are suitable for athletes in every training phase.
Classic Arnold Dips
Traditional Arnold Dips are a fitness exercise named after bodybuilder Arnold Schwarzenegger. Nowadays, fewer athletes opt for this traditional form of Arnold Dips, where the triceps, front shoulder, or major chest muscle is trained. These exercises are controversial as they can potentially have a negative impact on the shoulder joint. Alternatively, traditional Arnold Dips can also be performed at home using a bench or chair.
Kickbacks with a dumbbell
Kickbacks with a dumbbell are suitable for athletes who prefer dumbbells over cable machines. Since minimal additional equipment is needed for this exercise, kickbacks with a dumbbell can also be incorporated into home workouts.
Kickbacks with two dumbbells
You can also train your triceps with kickbacks using two dumbbells, although this fitness exercise is less common in the gym. Many athletes prefer the dumbbell variation as it provides a more intense muscle feel.
French press with dumbbells
A popular triceps exercise is the French Press with dumbbells. The dumbbell variation is especially suitable for advanced athletes since the execution is more complex than with a barbell or EZ bar. It requires simultaneous concentration on both sides of the body. However, once the execution is mastered, the French Press with dumbbells effectively stimulates all triceps heads.
French press with the SZ bar
A frequently employed approach to triceps training involves using the EZ-Bar for pressing. This exercise is also referred to as forehead pressing. Opting for the EZ-Bar introduces a variation that is gentler on the wrists. Typically, this exercise is executed on a flat bench.
French press with a barbell
Incorporating the French Press with a barbell into your workout routine allows you to target both the triceps and the knurling muscle. This fitness exercise is especially effective when you have a training partner available, as it can be challenging to manage the barbell alone. The barbell variation is primarily suitable for experienced athletes.
French press with the cable pull
Including the French Press with the cable machine in your training plan is an option if you want to concentrate predominantly on your triceps. In this scenario, you position yourself under a cable machine. Theoretically, it's feasible to execute the French Press with the cable machine using both arms or one arm at a time. The flexible cable allows for a particularly gentle execution.
Close bench press with the SZ bar
The fitness exercise of close grip bench pressing with the EZ-Bar is ideal for triceps training. The EZ-Bar offers the advantage of being particularly wrist-friendly. Through the close grip bench press, you can effectively target the triceps, front deltoid muscle, and major chest muscle.
Close bench press on the multi press
Performing the close grip bench press on the Smith machine is a popular fitness exercise, especially for those training without a partner. The Smith machine provides more support in execution compared to the barbell variation, thanks to the guided rail.
Close barbell bench press
The close grip bench press with the barbell is a straightforward triceps exercise suitable for athletes at any training level. All you need is a weight bench and a barbell. However, beginners should ensure they can safely handle the barbell. In this case, having a training partner can enhance safety.
One-armed triceps press with dumbbells
One of the preferred methods for strengthening the upper arms, especially the triceps, is the single-arm dumbbell press. This exercise offers the advantage that you can support yourself with your second hand. This allows you to focus specifically on training one side, leading to an improved movement overall. Depending on your preference, you can perform triceps pressing while standing or sitting.
Triceps dips hanging on the dip bar
Hanging triceps dips on the dip bar are an exercise for the triceps, utilizing your own body weight. These dip bars are available in most fitness studios and can be easily incorporated into your training plan. Beginners can benefit from hanging triceps dips as the movement is relatively straightforward. However, beginners may often find themselves reaching their limits, while more advanced individuals may find this exercise more manageable.
Diamond push ups
The name "Diamond Push-Ups" is derived from the hand position, forming a triangle below the chest. The resulting triangle shape resembles a diamond. Due to the close hand positioning, the focus on the triceps is even more pronounced than in regular or close-grip push-ups. The only difference in arm positioning between Diamond Push-Ups and conventional or close-grip push-ups.
Arnold dips with additional weight
If fitness enthusiasts find themselves reaching their limits with traditional Arnold Dips, they can incorporate Arnold Dips with additional weight into their training plan. Since Arnold Dips are typically performed with only body weight, adding extra weight allows for an increased level of difficulty.
Wide push-ups with a focus on the chest
The wider the hands are during push-ups, the greater the stimulus on the chest. Therefore, wide push-ups primarily target the chest and involve the triceps less compared to other push-up variations.
Positive push-ups with slight elevation
Positive push-ups with slight elevation are somewhat easier than traditional push-ups since the range of motion is restricted. When executed correctly, the lower fibers of the chest muscles are slightly more stimulated.
Easy push-ups for beginners (women's push-ups)
The most fundamental form of push-ups is performed on the feet and is especially suitable for beginners. Informally, these are often referred to as standard push-ups. This variation is commonly used to gradually approach the classic push-up exercise.
Knee raises on the machine for the side abdominal muscles
During knee training for the side abdominal muscles, you can emphasize the oblique abdominal muscles while simultaneously engaging the lower abdominal muscles. For this, you use dip bars. The lateral movement of the knees places secondary stress on the lower abdominal muscles.
Leg raises with hip roll
Leg raises with a hip roll are a abdominal exercise performed on the floor. Since no equipment is required, this exercise can be done anywhere. Thanks to its simple execution, leg raises with hip roll are particularly suitable for beginners.
Hanging leg raises for the obliques
Various exercise variations are available for hanging leg raises for the side abdominal muscles. All of them are suitable for training the oblique abdominal muscles and secondarily stimulating the lower abdominal muscles. You hang from a pull-up bar, lift your legs, and rotate them to the side. This exercise is more suitable for experienced fitness enthusiasts due to its complex execution.
Belly roll with the barbell
If a wheel roller is not available, the ab roll can also be performed with a barbell. The movement is executed in a lying position with the abdomen facing the floor. You roll the upper body forward to bring the chest as close to the ground as possible.
Abdominal roll with the wheel roller
For the ab roll with the wheel roller, you use a training device to intensify your abdominal workout. To start the exercise, you roll your body forward without resting the upper body. The wheel roller can assist in the movement, making this exercise suitable for beginners as well.
Exercises for the gym, for at home and completely without equipment
The numerous exercises can naturally be categorized according to the involved muscle groups. However, it's also intriguing to classify them based on the available equipment.
Nonetheless, there are some misconceptions on this matter that we would like to briefly explain. When we refer to "equipment-free exercises," we actually mean exercises that can be performed without any equipment whatsoever. Exercises involving bands, dumbbells, and kettlebells do not fall into this category. Only exercises that require a flat bench have been included in the category of equipment-free exercises.
Since a bench can easily be replaced by a chair in many situations.
It's crucial to note that home training is not necessarily synonymous with equipment-free training. With minimal effort, the home gym can quickly become a place with numerous training possibilities. Even small investments in suitable home gym equipment allow for a variety of home exercises. This may even include the use of a barbell. Perhaps you even have a so-called strength station that enables various exercises. In this case, exercises with a cable pull might even be possible.
Fitness exercises for building muscle and losing weight
You might have pondered at some point which exercises are particularly effective for building muscle and which ones can assist with weight loss. However, such a strict categorization is not necessarily conducive. In fact, one exercise can simultaneously promote muscle growth and contribute to shedding pounds. It's worth noting that cardio exercises, often considered the ideal choice for weight loss, are currently not included in this list. Nevertheless, this isn't an issue, as they have limited impact on muscle growth and are not essential, even in the context of weight loss.
Classical strength exercises can facilitate fat burning, provided that the nutrition is appropriate.
Muscle can be built if the respective exercise provides sufficient stimulus and the nutrition is aligned accordingly. In a diet with a calorie deficit, the same exercise can also contribute to fat reduction due to the increased energy expenditure. Crucial for whether an exercise primarily promotes muscle growth or aids fat burning are factors such as the number of repetitions and the intensity of the workout.
The most popular workout exercises
Despite the wide array of exercises available for various fitness goals, some have emerged as particularly popular. However, preferences vary significantly based on factors such as individual gender and fitness level. Beginners often gravitate towards guided strength-training exercises, like leg presses, crunches, or planks. Gender-specific preferences are evident in the choice of exercises, with men frequently opting for upper body workouts like bench presses and cable rows, while women tend to favor lower body exercises such as squats and lunges. Nevertheless, many athletes have come to recognize the value of holistic full-body training.
In the following, we provide an overview of the most commonly preferred workout exercises.
✅ Lunges
✅ Squats
✅ Crunches
✅ Push-ups
✅ Deadlifts
✅ Sit ups
✅ Shrugs
✅ Hip thrusts
✅ Bench press
✅ Pull-ups
✅ Russian twist
✅ Mountain Climbers
✅ Hyperextensions
✅ Romanian deadlift
✅ Military Press
✅ Barbell rows
✅ Shoulder press
✅ Chest press