Fitness

Stop Doing These 5 Time-Wasting Triceps Exercises – Do These Moves Instead

Published

7 months ago

April 7, 2025

Stop Doing These 5 Time-Wasting Triceps Exercises – Do These Moves Instead

You won’t be able to build big arms without training smart. Getting the right muscle-pumping stimulus means doing more than hundreds of biceps curls – you’ll need to target your triceps, too.

When you train those big upper-arm muscles, you’ll do much better if you know what you’re doing. Smart training is much more than just following the social media hype train. ‘We can’t just attack our triceps with the latest and greatest exercise off Instagram,’ says Ebenezer Sameul, C.S.C.S. ‘Very often those are the exercises that simply don’t work.’

You’ll do much better for your big arm gains if you focus on fundamental, effective movements instead of just working out the way you see other guys in the gym and online. That’s why Samuel is breaking down the five triceps exercises that simply aren’t worth your time – and what to try instead.

5 Triceps Exercises You Need to Stop Doing

1/ Cross-Body Skullcrusher

Even though Arnold does this move doesn’t mean you should, too. The cross-body skullcrusher might isolate your triceps, but you could be putting yourself at risk of shoulder injury. The movement requires substantial internal rotation at the shoulder – a movement you want to avoid when possible.

Do This Instead: Classic Dumbbell Skullcrusher

Instead, stick to the standard dumbbell skullcrusher. Tuck your elbows in tight to the sides of your body, and get into external rotation. You’ll still get the elbow extension you’re looking for, without the long-term risks.

2/ Weighted Bench Dip

‘Yes, this is a great ego exercise, and it’s certainly an exercise that you think you can do anywhere,’ Samuel says. ‘But again, we’re running into this issue of internal rotation.’

Add some plates to your lap, and that’s a ton of tension at the wrong angle on your shoulder joint.

Do This Instead: Weighted Close-Grip Push-up

If you want to stick with a weighted exercise, try a weighted close-grip push-up. You’re still getting the elbow extension you’re looking for (and the ego-boost of loading on plates), but you’ll be able to get it through a much better range of motion with less stress across your shoulders.

3/ Dumbbell Kickback

The dumbbell kickback is great for getting a healthy squeeze on our triceps, but it’s not working your triceps through its full range of motion. You only really start to hit tension when the dumbbell in your hand starts to fight gravity – at the bottom of the movement, absolutely nothing is happening for your triceps.

Plus, it’s really easy to rock into position and use momentum to power the move.

Do This Instead: X Pressdown

Try the X pressdown instead. The movement is executed with a cable machine, so there’s tension throughout the entire contraction. With the crossbody position, too, you get loads of mid-back squeeze.

4/ Dumbbell Overhead Extension

The issue of internal rotation returns with the dumbbell overhead extension. Plus, once you reach the top of the movement, there’s no more tension across the triceps once the joints get to a stacked position.

Do This Instead: Cable Overhead Extension

Instead of using a dumbbell, try swapping this out with a cable machine and an incline bench to support you. The cable overhead extension will give you a great stretch at the bottom, and the cable continues to apply pressure at the top as you squeeze.

5/ Diamond Push-up

‘The worst exercise when it comes to training your triceps is an exercise you think you can take anywhere but it just doesn’t travel as well and just isn’t as useful as you might think – and that is the diamond pushup,’ Samuel says.

The closeness of your hands here makes it very easy to slip into internal rotation, even if you are able to get a healthy squeeze on your triceps.

Do This Instead: Close-Grip Pushup

Correcting this exercise just takes a slight change of grip. Separate the hands out ever so slightly until they’re a little closer than shoulder-width apart. You get all the benefits without placing your shoulders at risk.

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Fitness

What an Oncology APP Should Know About Exercise in Cancer Care | Oncology Nursing News

Published

4 hours ago

November 5, 2025

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What an Oncology APP Should Know About Exercise in Cancer Care | Oncology Nursing News

Oncology advanced practice providers (APPs) should be aware of the transformative potential of exercise in cancer care and how to get patients started with a feasible exercise plan, said Daniel Glidden, MS, PA-C.

Ahead of his presentation at JADPRO Live 2025 on evidence-based diet and exercise tactics for patients with cancer, Glidden spoke with Oncology Nursing News about the key evidence APPs should be aware of, as well as actionable changes that can be made to incorporate exercise in patients’ care plans.

What data supports exercise as an essential part of cancer care?

For the longest time, we’ve had observational data that associates exercise and proper nutrition with improved survival, but it’s always been observational data. Now we have the first randomized, controlled trial—the phase 3 CHALLENGE trial (NCT00819208)—that shows us the true overall survival and disease-free survival benefit of a structured exercise program after adjuvant chemotherapy for colorectal cancer.

This was a phase 3 randomized controlled trial that randomized patients into either receiving health education materials alone or receiving health education materials plus a structured exercise program where they would go in for a supervised exercise and also have either in-person or virtual visits to talk about behavioral change to increase their exercise. What they found, of course, was that people in that exercise group had increased physical fitness in terms of their VO2 max and their 6-minute walk test and so on, but also that their disease-free survival was significantly improved. Around the 8-year mark, there was a [7%] improvement in disease-free survival in the patients in the intervention group. There was also an overall survival benefit.

Do the CHALLENGE data set a standard for all types of cancer care?

This is the first randomized control trial to show the true survival benefit that exercise can confer, at least in this patient population. We can’t extrapolate those data to all different cancers, but we have some good observational data that tells us that that there’s improved survival in many different cancers with exercise. As more of these studies come out, we’ll see more that exercise truly can be helpful for survival in cancer.

What level of exercise should patients with cancer be told to follow?

The general guidelines for people with cancer to start seeing health benefits from exercise are to get between 150 and 300 minutes of moderate-intensity aerobic exercise per week. Moderate-intensity aerobic exercise is a brisk walk where, if you’re walking with a friend, you can have a good conversation with them, but if you tried to sing a song, you’d get out of breath. That’s a good “talk test” for moderate intensity exercise. We recommend that [routine], plus 2 to 3 days per week, getting resistance training of the major muscle groups for about a half hour at a time.

How can exercise plans be personalized for each patient?

The first step is finding out what people are doing. Are they exercising regularly? Are they exercising somewhat or completely sedentary? If they’re completely sedentary, I wouldn’t tell them to just go right off and exercise to those guidelines. We would want to start off slow and do a stepwise approach. …For many of our patients, cancer is not their only chronic condition, and there may be other safety issues like their neuropathy or bone [metastases] or poor bone health in general that we must take into consideration when we’re creating an exercise prescription.

What should all oncology APPs know about exercise in cancer care?

Exercise counseling is something that [oncology APPs] can integrate into their clinical visits. I want them to know that the true benefit of exercise is not just something that we can do, it’s something that we should be doing, all of us. If exercise was a medicine in a pill form, it would be something that we would all be lining up around the corner at our doctor’s offices to get a prescription for. Really, exercise truly is medicine.

What is integrative oncology, and what made you choose this field?

Integrative oncology is a patient-centered approach to cancer care that looks at the whole patient and combines their conventional cancer care with other treatment modalities like exercise; nutrition; stress management; and mind-body therapies like yoga, tai chi, and meditation to take care of the whole person.

I started off my career working first in emergency medicine, then in medical oncology. While I was working in medical oncology, I saw that we were doing a great job treating the cancer. We were winning the battle more and more, but there’s still a person there who needs to be taken care of, and that person was undoubtedly cared for by their cancer team. But there is certainly more that can be done.

I made the transition into integrative oncology at Dana-Farber so I could spend my entire clinical practice emphasizing and optimizing health, wellness, and quality of life. I will see people for consults and people come to me for different reasons. Sometimes it’s for treatment-related adverse effects. In those cases, we talk about how can acupuncture be helpful? For hot flashes, joint pains, or neuropathy, how can exercise, proper nutrition, and stress management be helpful?

This transcript has been edited for clarity and conciseness.

Fitness

I’ve interviewed yoga teachers, physical therapists and personal trainers—here are the five stretches they’ve recommended that have actually made a difference for me

Published

23 hours ago

November 5, 2025

Press Room

I’ve interviewed yoga teachers, physical therapists and personal trainers—here are the five stretches they’ve recommended that have actually made a difference for me

Now I’m hitting my third trimester of pregnancy—and as my energy levels have dropped—I’ve pressed pause on working out, but I’m still doing the same set of stretches to stay mobile and limber.

I work from home most days and whenever I need a screen break, I do a micro sequence of stretches that trainers, yoga instructors and physical therapists have recommended to me during interviews over the years—ones that have genuinely helped.

Most of them target muscles in my hips and lower back—common problem areas for me and anyone who works a desk job or spends hours sitting. But there’s also a shoulder and mid-back stretch that feels particularly satisfying when I’ve been hunched forward for too long.

All these stretches provide a moderate amount of immediate relief, but I’ve noticed the biggest changes come when I do the moves consistently, a couple of times a day, holding each one for around 60 seconds.

Since committing to these stretches regularly, I’ve noticed improvements in my lower-body flexibility and mobility.

Seated forward fold

Time: 30-60sec

How to Do Seated Forward Bend Pose in Yoga – YouTube

Watch On

Sit on the floor with your legs extended in front of you.
Hinge at your hips and reach your hands forward until you feel a stretch in your hamstrings.
Hold your calves, thighs or feet and gently pull your torso down.
Hold for 30 to 60 seconds, breathing deeply.

Targets: Muscles along the backs of your legs, including hamstrings and calves.

Couch stretch

Couch Stretch – Hip Opener by Kettlebell Athletes – YouTube
Couch Stretch - Hip Opener by Kettlebell Athletes - YouTube

Watch On

Time: 30-60sec

Kneel with your back to a couch or wall.
Lift your right foot and move your right knee back, closer to wall, as far as is comfortable.
Step your left foot forward so your left knee is bent to 90° and your left knee is directly above your left ankle, and rest your hands on your front knee.
Lift your chest so your torso is upright and hold this position for 30 to 60 seconds, then switch sides.

Targets: Muscles on the front of the upper thigh, like the hip flexors and quads.

Pigeon pose

How To Do PIGEON POSE | Exercise Demonstration Video and Guide – YouTube

Watch On

Time: 30-60sec each side

Start on your hands and knees.
Bring your right knee toward your right hand and position your ankle toward your left hand, so your shin is horizontal, or as close to as your mobility comfortably allows.
Straighten your left leg on the floor behind you.
To deepen the stretch, lower down onto your forearms and lower your head toward the floor.
Hold for 30 to 60 seconds then switch sides.

Targets: Muscles around the hips, buttocks and lower spine, including the gluteal muscles, piriformis, psoas and hamstrings.

Calf stretch

How to do a calf (gastrocnemius) stretch | Bupa Health – YouTube

Watch On

Time: 30-60sec each side

Stand facing a wall, with your hands on it, and take a step back with your right foot, bending your left knee slightly.
Keeping your right leg straight, press your right heel into the floor and lean forward—you should feel a stretch in your right calf.
Hold for 30 to 60 seconds then switch sides.

Targets: Muscles in your lower leg, like your soleus and gastrocnemius.

Prayer stretch

Time: 30-60sec

Kneel facing your couch.
Clasp your hands together and put your elbows on the edge of the couch.
Walk your knees back until your torso is nearly parallel to the floor.
Drop your head and chest toward the floor.
Hold for 30 to 60 seconds.

Targets: Muscles around your chest, back and shoulders, including your pecs and latissimus dorsi.

Fitness

Nope, not pull-ups — this is the one bodyweight exercise you need to build strength and muscle in your back and biceps without weights

Published

2 days ago

November 4, 2025

Press Room

Nope, not pull-ups — this is the one bodyweight exercise you need to build strength and muscle in your back and biceps without weights

I love pull-ups because they are the epitome of a challenging bodyweight compound exercise, meaning they target multiple muscle groups and joints simultaneously. If you can do them with just your own weight, great, but they are also endlessly scalable using one of the best resistance bands.

Don’t worry if you can’t do pull-ups yet, or you’re just looking for another way to build your back and biceps. All you need to start with is to improve foundational upper-body strength. And you can achieve this using a bodyweight exercise that targets the same muscle groups, but with a horizontal pulling motion rather than a vertical one.

Here’s how to do the bodyweight row and why I recommend it as a pull-up alternative. Plus, these are the benefits of building strength in your back and biceps.

What are the benefits of pull-ups?

(Image credit: Getty images)

Pull-ups are a bodyweight strength exercise, and many gym-goers see them as the gold standard for natural upper-body strength. But there are functional training benefits as well, like being able to pull your own bodyweight upward. That translates to situations like climbing or pulling yourself out of water.

The exercise mainly strengthens your upper body muscles, like your biceps, shoulders and back. It also improves forearm and grip strength and requires your core for stabilization. Of the back muscles, these include the latissimus dorsi, teres major, posterior deltoids and mid to lower traps, plus a little emphasis on the pectoralis major, depending on your grip (palms toward you, which is a chin-up).

It’s worth learning the difference between pull-ups versus chin-ups; most people find chin-ups easier, and it’ll work your biceps and pecs slightly differently.

Can beginners do pull-ups?

It depends entirely on your experience with exercise and, to some degree, how you’re built. I’ve found that even without much practice, I’ve always been able to maintain a couple of pull-ups unaided, and that is in part because I have high levels of relative strength. Think of a gymnast; these people have high relative strength, which means they are strong compared to their body size.

You might also find pull-ups fairly easy if you’ve developed the relevant muscle groups through other means of exercise or sports. For most of us, it takes time to build the strength and skill to perform them.

There are a few movements that will help you get there, and these include inverted rows or Australian pull-ups. I would aim to get strong at these before moving to pull-ups with a resistance band, because I’ve always been taught it’s usually better to work at strengthening your muscles first with your bodyweight and learning the correct movement patterns before relying on other means.

One bodyweight exercise I love is the bodyweight ring row; you can switch rings for TRX or suspension trainers. It builds foundational strength before you head to the bar, and improves stability and coordination.

How to do the bodyweight ring row

an illo of a man doing an interverte row

(Image credit: Shutterstock)

The bodyweight ring row is a pulling exercise that can improve gymnastic skills and help with pulling power, strengthening your back and biceps like a pull-up does.

How:

Set up gymnastics rings or a bar in front of you. The handles should be between hip and chest height, depending on how vertical you want to be.
Grip the rings overhand or neutral, engage your core and place your feet on the ground hip-width apart.
Lean back and extend both arms shoulder-width apart. Ensure your body forms a straight line from head to toe.
Bend your elbows and pull your body upward as far as you can, drawing your elbows back and squeezing your shoulder blades together.
Lower to the starting position. Repeat for reps.

Verdict

There are plenty of variables to play around with to make this exercise harder or easier. Stepping your feet further away will make the exercise more challenging, whereas walking your feet closer to a standing position will make it easier. A neutral grip creates a narrower position, whereas an overhand grip creates a wider movement pattern and closely mimics a standard pull-up.

Gymnastics rings are fantastic at freeing up your range of motion, challenging balance, stability and coordination without the rigidity of bars. Suspension trainers are similar in this way, and you can adjust the height of the rings and suspension handles to suit your exercise.

The most well-known suspension training brand is TRX, and you can pick up options for home gyms with adjustable straps, a door anchor and combined foot cradles and handles.

Take your time practicing the full range of motion and moving with control as you lower your body weight every rep, utilizing time under tension — keeping muscles contracted for longer. I recommend aiming for 8-12 reps and 3-4 sets, gradually increasing the difficulty by adjusting the height of the handles or your body.

As master Hyrox trainer, Jake Dearden, explained to my fellow writer when she was learning to do a first pull-up: “There’s merit in building strength in the muscles individually, but it is better to train them simultaneously.” The main reason is that you’re training muscles to recruit together the way they would during the pull-up itself.

Barbell bent-over rows, seated rows, assisted pull-ups and other multi-muscle pulling exercises will help you develop the prerequisite strength to pull your own body weight over the bar. But that doesn’t mean that isolation exercises like biceps curls don’t have a place in your workouts; we just recommend prioritizing compound exercises.