Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Triceps
Exercises
67 found
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Worst Worst Merkin Ever
Advanced
WORST WORST MERKIN EVER
In cadence: 10 Crucible Merkins, Wercans, regular Merkins, and Diamond Merkins—it's the worst!
Merkin
Upper Body
Chest
Triceps
Worst Merkin Ever
Advanced
Perform 1 Wide Arm, 1 Regular, and 1 Diamond Merkin in succession for the Worst Merkin Ever.
Merkin
Upper Body
Chest
Triceps
WMD
Advanced
WMD
WMD: 3 merkins in a row—1 Wide Arm, 1 Regular, 1 Diamond—no breaks. (aka Worst Merkin Ever)
Merkin
Upper Body
Chest
Triceps
Wheel of Merkin
Advanced
In incline plank, perform merkins at various angles by rotating 90 degrees each time.
Merkin
Upper Body
Chest
Triceps
Plank
Travolta Merkins
Intermediate
TRAVOLTA MERKINS
In plank position, perform a Merkin, then raise your right arm high, reach under your body, raise your arm high again, and return to the Merkin. Flapjack and repeat while channeling your inner Travolta.
Merkin
Upper Body
Chest
Triceps
Core
Plank
The Hodor
Intermediate
THE HODOR
Squat with a cinder block, then extend it overhead before squatting again; repeat for 30 reps followed by a lap around a 1/4 mile track while carrying the block.
Coupon
Lower Body
Triceps
Run
Track
Stagger Merkins
Intermediate
STAGGER MERKINS
Perform Merkins with one arm raised away from the body while the other hand remains in the standard position.
Upper Body
Chest
Triceps
Merkin
Spiderman Merkin
Intermediate
SPIDERMAN MERKIN
In high plank, bring right knee to right elbow, hold, then perform merkins. Switch to left side and repeat.
Upper Body
Chest
Triceps
Merkin
Core
Sphinx Merkin
Intermediate
SPHINX MERKIN
In a low plank position, push up using only your triceps while keeping your hands on the ground, then return to the starting position.
Upper Body
Triceps
Merkin
Solo Tesh
Advanced
SOLO TESH
From the clean position, single-arm press the kettlebell overhead for 10 seconds, then return to clean and hold for another 10 seconds. Repeat with the other arm as desired.
Upper Body
Shoulders
Triceps
Scorpion Dry Dock
Intermediate
Like a Carolina dry dock, but lift one leg high while doing push-ups. Switch legs after reps.
Upper Body
Chest
Triceps
Merkin
Russian Dips
Advanced
RUSSIAN DIPS
Perform dips while extending one leg at a time, alternating legs with each dip. Aim for 30-40 reps in cadence for a solid back and shoulder burn.
Upper Body
Triceps
Chest
Rocks Up - Rocks up
Intermediate
ROCKS UP - ROCKS UP
Lying on your back with feet flat, raise hips so only feet and shoulders touch the ground, then lift rocks overhead with tricep extension before lowering them back down.
Full Body
Glutes
Triceps
Shoulders
Rockette Dips
Intermediate
ROCKETTE DIPS
Perform dips while kicking one leg out alternately at the bottom of each dip.
Upper Body
Triceps
Chest
Rock-ee
Advanced
ROCK-EE
A burpee with a rock: drop down with the rock for the burpee, use it for the push-up, and lift it overhead to finish.
Burpee
Full Body
Triceps
Shoulders
Ranger Merkins
Intermediate
RANGER MERKINS
In Merkin position, place your hands back in line with your rib cage instead of your shoulders.
Merkin
Upper Body
Chest
Triceps
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
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