If you’ve got cash burning a hole in your pocket and you’re looking for the best exercise bikes that money can buy, we salute you. Congratulations on your wealth, please adopt me. As for those on a budget, you can still find a high-quality exercise bike without selling the farm. Quality exercise bikes under $1,000 exist, and many offer similar comforts to what you’ll find on big-ticket purchases, such as durable builds, Bluetooth compatibility, and the convenience of boosting aerobic capacity and burning calories from the comfort of your home. (1)

While introducing an indoor bike under $1,000 into your home can be a worthwhile investment, it’s important to understand your options in comparison to what you’re looking for. Do you need back support while you cycle? What kind of technology would help your training? How much space do you have available? Considering these questions, our team of testers spun our wheels on 30 of the market’s most popular exercise bikes to bring you our top seven choices for the best exercise bikes under $1,000. Here are our top picks.

The 7 Best Exercise Bikes Under $1,000 of 2024

How We Tested and Chose the Best Exercise Bikes Under $1,000

The BarBend team is filled to the brim with triathletes, former D1 athletes, certified personal trainers, and home workout fanatics. Our jobs are fun. We comb the internet looking for the best exercise bikes, then try them out to see if they’re worth the hype. Our team has ridden on over 30 of the top exercise bikes in an effort to give you our honest feedback and opinion on what’s out there and if it’s worth your money.

To provide the clearest understanding of our testing methodology, we’ve scored categories such as footprint, tech capabilities, adjustability, and dynamic programming on a scale of 1 (that’s bad) to 5 (that’s good). Here are a few key areas we focused on when making our selections.

Durability

Investing in home gym equipment, even when it’s under $1,000, is costly, and if your purchase falls apart before you’ve gotten a satisfying amount of use from it, it can be heartbreaking. To help avoid this sort of devastation, we’ve opted for bikes with durable builds to protect your investment. When making our selections, we looked for tough frames forged from steel and other high-quality materials, as well as warranties that can protect your ride for years to come. When bikes on our list didn’t meet our standards, we made sure to note it.

We also kept our eye on user weight capacities, ensuring our choices could support a wide range of body types and sizes. The standard user weight capacity on exercise bikes is 300 pounds, but our list contains some options that support up to 330 pounds.

[Related: The 9 Best Exercise Bikes for Heavy People]

Price

Exercise bikes can range anywhere from $150 up to more than $2,600. Our mission was to find the best bikes under $1,000 so that users operating within this budget could easily browse the best options in their price range. Value is really important to us, so we made sure to make note of how each bike’s price stacked up against its resistance capabilities, build, included features, and adjustability.

Intended Use

Upright, air, and recumbent bikes may all have similar functionality, but a customer’s fitness level, goals, and intended training will likely have an impact on which type of bike is best for them. You’ll find all of these bikes on our list, and it’s up to you to figure out which one is best suited to your needs and preferred style of training. 

“Air bikes… engage the upper body, thus providing a full-body workout,” says BarBend’s expert reviewer, Amanda Capritto, CPT, CF-L1, CES, CSNC. “Recumbent bikes allow people with mobility limitations or injuries to enjoy cycling, as they are reclined and take pressure off of the hips and back. [And] upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise.” 

[Related: The 7 Best Air Bikes for Your Home Gym]

Best Overall Exercise Bike Under $1,000: Schwinn IC4

Strap on your cycling shoes with the $899 Schwinn IC4, our choice for the best overall exercise bike under $1,000. With four-way seat and handlebar adjustability, clip-in and toe cage pedals, and a 40-pound flywheel that supports smooth transitions across its 100 micro-levels of quiet magnetic resistance, this bike can suit any number of fitness goals. Value, durability, customizations, and adjustability all scored a 5 out of 5 with our tester Kate Meier, a certified personal trainer and BarBend editorial member.

“This bike is a phenomenal deal at under $1,000, and you’re getting a lot for your money. The bike is sturdy and well-built, plus the tech features and conveniences are awesome,” Meier noted. “It also comes with a Bluetooth heart rate armband so you can get even more feedback on your training metrics while you ride.” This connectivity allows you to maintain a fat-burning heart rate zone or track your high-intensity intervals.

Bluetooth pairing capabilities allow users to connect this bike to apps like Peloton, JRNY, and Zwift, which you can then view from your smartphone or tablet stowed on the integrated device holder. However, tech capabilities scored a 4 out of 5. Depending on the app, some connectivity may be limited as detailed in the chart below.

	Speed	Power	RPM	Distance	Heart Rate	iOS or Android
Peloton	No	No	Yes	No	No	iOS
Zwift	No	Yes	Yes	No	Yes, with a compatible HR monitor	Both
Sufferfest	Yes	Yes	Yes	No	Yes, with a compatible HR monitor	iOS
Rouvy	Yes	Yes	Yes	Yes, but may differ from console reading	Yes, with a compatible HR monitor	Both

Meier gave customizations a 5 out of 5 score. “While there isn’t a built-in touchscreen to stream programming from, there is an LCD screen that allows me to digitally adjust my resistance by pushing up and down on the arrows.” 

Digital resistance adjustments help users know exactly what level they’re training at, as compared to some indoor bikes with manual turn-knob adjustments that keep users in the dark about their current level of resistance.

Meier also appreciated the stability of this bike while riding out of the saddle or using the included 3-pound dumbbells. “There wasn’t any shake during my ride,” she noted, “For how lightweight and compact this bike is, a 330-pound weight capacity is impressive.” Durability scored a 5 out of 5.

Read our full Schwinn IC4 Exercise Bike Review.

Best Air Bike Under $1,000: Assault AirBike Classic

“Compared to regular bikes and indoor bikes, air bikes engage more of the body’s musculature due to the moving arms,” notes BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “They are great for high-intensity training as well as slow, steady recovery work.” The Assault AirBike Classic, with its durable, powder-coated steel frame and 20 sealed cartridge bearings, is one of the best air bikes we’ve tested, and its $699 price tag earned it a 4.5 out of 5 from our tester, a certified personal trainer.

Air bikes are widely used in CrossFit gyms due to their ability to utilize users’ arms and legs for full-body HIIT work. “It’s easy to hop on and get my workout in,” noted our tester, “and while there are a handful of workout programs on the LCD screen, I usually just use manual mode when riding.” Users can also choose to rest their feet on the steel pegs on either side of the fan to focus on their upper body by pushing and pulling on the handles.

“I promise you won’t be bored with the Assault Air Bike, but you might want to be tapping out after a few quick minutes,” notes Jake Herod, BarBend’s expert product tester in the below video review. 

The tech capabilities on air bikes tend to be lower than what you might find on spin bikes with large touchscreens and app integration. And while the LCD screen can’t pair with fitness apps, it can connect with some wireless heart rate monitors so you can keep a closer eye on your training metrics. Tech capabilities scored a 3 out of 5.

This affordable, sub-$1,000 price tag does come with a catch in the form of its chain-drive system. “Chain drives, as seen on the Assault Bike series, are noisier and require more frequent maintenance,” notes Capritto. Assault Fitness recommends lubing up the chain four times a year, but this process only takes mere minutes to accomplish. 

You won’t find a water bottle holder or speakers to play your jams from, which is why conveniences scored a 2 out of 5. But our tester concluded, “I’ve tried a lot of air bikes, and if I was in the market to buy one, it would be this one.”

Read our full Assault AirBike Classic Review.

Best Exercise Bike with Screen Under $1,000: NordicTrack Commercial VU 29

NordicTrack VU 29 Exercise Bike

NordicTrack VU 29 Exercise Bike

This upright exercise bike offers automatic adjustments to the 24 levels of magnetic resistance, features a 19-pound flywheel, and is fully integrated with iFit and Google Maps™.

Specs

• Price: $999
• Dimensions: 55.29” H x 41.49” L x 24.86” W
• Weight: 115lbs
• Resistance: 24 levels of digital resistance
• Weight Capacity: 325lbs

Pros

• The 14-inch HD touchscreen is integrated with iFIT, allowing users to take thousands of on-demand studio classes and scenic rides.
• The SmartAdjust feature on iFIT can automatically adjust the bike’s 24 levels of resistance to mimic real-world terrain during workouts.
• Google Maps integration allows users to map out their riding course to travel anywhere across the globe.

Cons

• A $39 a month iFIT subscription is necessary to utilize many features of this bike, such as the screen and SmartAdjust. 
• The 19-pound flywheel is light, and might not provide as smooth a ride as flywheels over 30 pounds.
• While the seat can adjust up and down, there’s no handlebar adjustments.

The best exercise bikes with screens help users immerse themselves in virtual studio classes and scenic rides around the world, but they often come at a hefty cost that can leave you slack-jawed. The price tag on the NordicTrack VU 29 is a bit easier to swallow, delivering 24 levels of magnetic resistance, a 325-pound user weight capacity, and a 14-inch HD touchscreen with iFIT integration for just $999. Tech capabilities and dynamic programming scored a 5 out of 5.

An iFIT membership grants you access to thousands of immersive virtual spin classes, as well as strength training and mobility classes you can take off the bike. iFIT is also integrated with Google Maps, allowing you to create your own riding route nearly anywhere in the world. 

“iFIT is awesome,” said BarBend editorial member and certified personal trainer Kate Meier. “I did a workout in Hawaii and the views were gorgeous.” We also like iFIT’s SmartAdjust feature, which can automatically adjust your resistance based on your ride. “SmartAdjust took control of my resistance and really made me feel like I was climbing the hills I saw on screen,” said Meier. 

After a one-month free trial, an iFIT subscription will cost $39 a month, $396 a year for a family membership, or $180 a year for an individual plan. We think this subscription is necessary with this bike to make the most of its touchscreen and SmartAdjust capabilities. However, users who opt out of an iFIT subscription can still access a few iFIT workouts or choose to ride in manual mode.

An oversized cushioned seat, ergonomic foot pedals with adjustable straps, a built-in fan, and a 325-pound user weight capacity provide a comfortable and stable ride. The seat can adjust up and down, though we wish there was an option to tinker with the handlebars, which are in a fixed, nearly vertical position.

This 115-pound bike is one of the most portable and lightweight NordicTrack bikes, though this is partially due to the lightweight 19-pound flywheel, which is lighter than the 30- to 40-pound flywheels we like to see on exercise bikes. Lightweight flywheels can make transitioning through resistance levels less smooth, so we wouldn’t recommend this bike for serious cyclists looking to break PRs in speed trials.

Read our full NordicTrack VU 29 Exercise Bike Review.

Best Exercise Bike Under $1,000 for Small Spaces: Yosuda Magnetic Exercise Bike

Yosuda YB001R Magnetic Exercise Bike

Yosuda YB001R Magnetic Exercise Bike

This cost-effective exercise bike can offer excellent low-impact training sessions without breaking the bank. A 35-pound flywheel and belt drive system help operations run smoothly with each pedal, and there’s also a built-in LCD display to track your calories burned, speed, ride time, and distance.

Specs

• Price: $439.99
• Dimensions: 45’’ H x 40’’ L x 22’’ W 
• Weight: 68lbs
• Resistance: Magnetic
• Weight Capacity: 270lbs

Pros

• This Yosuda profile’s footprint is roughly 2 square feet smaller than the average bike we’ve tested.
• At $439.99, this bike is well below the $500 to $1,500 average for exercise bikes. 
• The 35-pound flywheel — only 3 pounds shy of what the Peloton Bike offers — is impressive for this price range.

Cons

• Our tester noticed the seat cushion tearing after just a few rides.
• Besides a basic LCD screen, this bike has limited tech features.

The Yosuda Magnetic Exercise Bike is one of the best exercise bikes for small spaces due to its compact footprint of just 6.11 square feet, which is roughly 2 square feet smaller than the average bike we’ve tested. The price is appealing, too — at $439.99, it’s well below the $500 to $1,500 average for upright spin bikes. Footprint, portability, and setup scored a 4 out of 5.

“This bike is pretty compact, so moving it around on the included transport wheels was easy for me,” noted our tester, a certified personal trainer. 

Often, budget bikes with compact footprints don’t support the kind of ergonomic fit you’ll find on larger and more expensive rides, so we were happy to find that the Yosuda has both a seat that’s adjustable four ways and handlebars capable of vertical adjustments, allowing for riders with a 25- to 35-inch inseam. 

In fact, our tester — who stands 6 feet 3 inches and has a size 13 shoe — had no trouble getting comfortable on the Yosuda. “The adjustability of the seat and toe cages helped me to get into a comfortable position,” they noted, scoring ergonomics a 3.5 out of 5.

Thanks to the 35-pound flywheel, just 3 pounds shy of the Peloton Bike’s flywheel, “the ride is smooth and super quiet,” mentioned our tester. While the tech is limited to a basic LCD screen, we appreciated the inclusion of a water bottle holder and tablet holder, which allows users to stream entertainment or classes from their mobile device

Durability scored a 2.5 out of 5. “This isn’t a bike that’ll last forever,” concluded our tester, who experienced some tears in the seat. Similarly, some customer reviews mentioned their pedals falling off and plastic parts breaking. However, for those looking for a budget-friendly ride, “it’s a good choice for beginners that won’t break the bank.”

Read our full Yosuda Exercise Bike Review.

Best Recumbent Bike Under $1,000: Schwinn 290

Schwinn 290 Recumbent Bike

Schwinn 290 Recumbent Bike

This recumbent bike offers comfort and modern conveniences, highlighted by the padded and ventilated seat, Bluetooth connectivity for your devices, and a tablet holder for streaming.

Specs

• Price: $999
• Dimensions: 47” H x 66.4″ L x 28″ W  
• Weight: 108lbs
• Resistance: 25 levels of magnetic resistance
• Weight Capacity: 330lbs

Pros

• This recumbent bike’s padded seat and ventilated backrest offers added support for senior athletes or those with back pain or limited mobility.
• An easy-to-reach media shelf can hold your phone or tablet so you can stream entertainment or classes while on your ride.
• Bluetooth compatibility allows this bike to be paired with apps like JRNY and Zwift.

Cons

• Those tight on space may take issue with this bike’s footprint of 12.91 square feet. 
• The flywheel is only 8.16 pounds — well below what we’d recommend. 

The Schwinn 290 is our choice for the best recumbent bike under $1,000, as we like its reclined and ventilated backrest and Bluetooth compatibility. An updated version of the Schwinn 270, the 290 is now compatible with the JRNY app.

Recumbent bikes are often seen in physical therapy offices due to their ease of use and supportive reclined positioning. The 290’s padded seat, ventilated backrest, and step-through design can provide additional support for senior athletes, those struggling with back pain, or anyone with limited mobility. 

[Related: The 6 Best Recumbent Bikes for Seniors]

Its 7-inch LCD monitor delivers training metrics and comes pre-loaded with 13 programs to help you work up a sweat and develop a routine. While you won’t find a built-in touchscreen for streaming, it is compatible with Bluetooth so you can pair the bike with apps like JRNY and Zwift. Plus, the built-in media shelf can hold your mobile device while you stream classes or entertainment.

The bike comes with a free 2-month membership to JRNY, an app with on-demand classes, scenic rides, and adaptive suggested workouts based on ability. “JRNY tracks your progress and milestones,” noted our tester, a CrossFit Level 1 coach. “Plus, there are curated music playlists for your workouts — though I didn’t love the tunes.” 

After your trial, a JRNY mobile-only membership costs $11.99 a month or $99 for the year. However, some customers have struggled with this bike’s connectivity. One review noted, “…Despite several attempts, [I] cannot get JRNY installed, very disappointing.”

At 12.91 square feet, the 290 is a big piece of equipment — most recumbent bikes we’ve tested measure around 10 square feet. Also, the 8.16-pound flywheel is well below the 30- to 40-pound flywheels we like to see on exercise bikes at this price range. As such, we wouldn’t recommend this bike for serious cyclists or those looking to win any speed trials. 

However, it may be perfect for senior riders and individuals with back pain and mobility issues who are trying to stay active. 

One reviewer mentioned, “I recently had knee ligament replacement surgery. The Schwinn 290 is really helping with my knee flexion and leg strengthening. I find it easy to use and as effective if not more so than the high-end recumbent bikes at the gym.”

Read our full Schwinn 290 Recumbent Bike Review.

Best Budget Exercise Bike Under $1,000: Sunny Health & Fitness SF-B1002

Sunny Health & Fitness Indoor Cycling Bike

Sunny Health & Fitness Indoor Cycling Bike

This bike’s 49-pound flywheel is one of the largest we’ve seen on a consumer indoor cycle and will help you build momentum while keeping your ride smooth. The transport wheels are also large and durable, so you can move tip this bike and move it out of the way when your workout is over.

Specs

• Price: $399
• Dimensions: 44.8” H x 54” L x 19” W
• Weight: 113lbs
• Resistance: Friction
• Weight Capacity: 275lbs

Pros

• At just $399, this budget bike manages to have a 49-pound flywheel — one of the heaviest we’ve seen.
• Four-way seat adjustability and two-way adjustable handlebars can accommodate riders between 5 feet 2 inches and 6 feet 1 inch.
• This bike is so durable, I managed to roll it on its transport wheels a mile on city streets without any damage.

Cons

• There’s no tech on this bike to help track training metrics.
• It has no device holder for those who are interested in streaming classes and content from their phones or tablets.
• Friction resistance, as compared magnetic resistance, requires more maintenance.

The Sunny Health and Fitness SF-B1002’s $399 price tag, heavy flywheel, and sturdy build are why it’s our pick for the best budget exercise bike under $1,000. When I was unemployed and looking for an affordable means to train for bike-camping expeditions, this bike caught my eye. I’ve owned this bike for the past three years and have ridden more than 1,000 miles on it. I scored its value a 5 out of 5.

The 49-pound flywheel is incredibly impressive for a bike at this price point — for comparison, the top-of-the-line Peloton Bike only has a 38-pound flywheel. A heavier flywheel helps to maintain momentum, similar to the ride experience on a road bike, and I’ve experienced nothing but smooth transitions during sprints and when I’ve increased the resistance out of the saddle. 

Cheaper products tend to have shorter life spans, but this bike is built to last. When I moved to a new apartment and didn’t want to take the bike apart to fit it into my car, I just tipped it onto its transport wheels and pushed it a mile down the road to my new spot. Durability and portability scored a 5 out of 5. 

[Related: The 8 Best Exercise Bikes for Beginners]

However, this bike uses a friction resistance system, so users will want to make sure to keep the flywheel greased and replace the leather friction pad when it wears out. I lube up the flywheel once a year and have yet to replace my friction pad.

Saving cash won’t come at the cost of an ergonomic fit with this bike’s adjustability, which I scored a 5 out of 5. The seat has four-way adjustability and the handlebars can move up and down. This allows access to riders between 5 feet 2 inches and 6 feet 1 inch. 

Before you get too excited, know that tech capabilities on this bike are non-existent, which may be good for beginners looking for a simple and quality ride. There is no touchscreen, no LCD display to track stats, and no Bluetooth connectivity. There isn’t even a media holder to stream content from your phone or tablet, though you could always invest in a $20 mount. Tech capabilities scored a 2 out of 5.

Best Smart Exercise Bike Under $1,000: Mobifitness Turbo Exercise Bike

Mobi Fitness Exercise Bike

Mobi Fitness Exercise Bike

If you’re looking for a budget-friendly exercise bike, you’ve found your match. Plus, this bike can support users up to 330 pounds.

Specs

• Price: $220
• Dimensions: 42.5” H x 44.5″ L x 20″ W
• Weight: 92lbs
• Resistance: 32 levels of magnetic resistance
• Weight Capacity: 330lbs

Pros

• This bike pairs with the free Mobi Fitness app to provide detailed training stats, spin classes, and gamified cycling you can view from your phone or tablet. 
• Digitally control your resistance from the LCD screen dial control or through your Apple Watch.
• The bike’s seat has six-way adjustability, including an option to tilt the seat up or down.

Cons

• While the app doesn’t require a subscription (hooray!), the programming isn’t as vast or as entertaining as Peloton or iFIT.
• The 1-year parts and 2-year frame warranty is worrisome compared to exercise bikes with 5- to 10-year warranties.

Smart home fitness technology has taken the world by storm, with Peloton, Tonal, and NordicTrack leading the charge for connected equipment that can power up your training. However, these types of machines often carry hefty price tags, limiting use to gazillionaires. At just $220, the Mobifitness Turbo Exercise Bike is our choice for the best smart exercise bike under $1,000 because of its free app, Bluetooth connectivity, sleek (smart) design, and 32 levels of quiet magnetic resistance. 

[Related: The Best Smart Home Gyms For Free Weights, Small Spaces, And More]

This bike pairs with the free Mobi Fitness app. A free app is rare in this space — most smart bikes come with apps that require a monthly subscription that tends to range between $19 and $44. “There isn’t a screen or tablet on this bike, but you can connect your phone or tablet to the app and to the bike for an integrated workout experience,” noted our tester, a CrossFit Level 1 coach, who gave tech capabilities a 3.75 out of 5. 

The Mobi Fitness app is available for iOS and Android, and it provides detailed training stats, workout plans, spin classes, and gamified cycling experiences. “This programming is pretty cool since it’s free, however, the class variety and quantity pales in comparison to something like Peloton,” our tester noted.

Of course, there’s plenty we like about the bike itself. It has 32 levels of magnetic resistance, for one, and you can control them via a digital dial or a connected Apple Watch. We also like that it can support riders up to 6 feet 5 inches thanks to two-way handlebar adjustments and six-way seat adjustments, which is more than we’ve seen on almost any bike. This seat can move vertically, horizontally, and can also tilt up and down. Customizations scored a 4.5 out of 5.

“This bike is super sturdy when I’m riding,” noted our tester, “but the 1-year warranty is worrisome, since who knows how well everything will hold up over time.” The 1-year parts and 2-year frame warranty are disappointing, but perhaps to be expected at this price point. Ideally,  we’d like to have seen something closer to a 5- or 10-year warranty. For this, durability scored a 3.75 out of 5.

What to Consider Before Buying an Exercise Bike Under $1,000

“First, you’ll need to decide what type of exercise bike you want: recumbent, upright (like a spin bike), or an air bike,” mentions Amanda Capritto, CPT, CF-L1, CES, CSNC. After that, you’ll need to figure out what you want from your exercise bike and how much you’re willing to spend. Are you looking for Bluetooth connectivity to have better access to your training metrics? How much space do you have available to dedicate to a new piece of equipment? Percolate on these questions as you consider what to look for when buying an indoor cycle.

Floor Space

Even when you’re only considering your options, it’s important to know the amount of space you’re working with. We’ve provided dimensions for each of the exercise bikes on this list, so all you need to do is pull out your tape measure and measure your available floor space. This way you can be armed with the information you need to help you make a decision. 

Tech Capabilities 

“If [tech capabilities] are something you’re interested in, be prepared to shell out a significant amount of cash and also pay for a monthly subscription. Budget-friendly options are available, but comparatively lack in the tech department,” notes Capritto. 

Budget-friendly exercise bikes under $1,000 generally won’t provide the range of tech capabilities found on high-end models, but, despite lacking touchscreens of their own, many can link up with your mobile device to support app-based workouts. The bikes on our list provide options to connect and stream programming from apps like iFIT ($39/month), JRNY ($11.99/month), and Mobi Fitness (free!). 

Your Needs

Whether you’re looking to build strength in your legs with loads of resistance on a spin bike, or want to tackle some LISS training while recovering from an injury, bringing an exercise bike into your home provides convenience and accessibility to help tackle your goals. (2) 

Of course, some exercise bikes are more compatible than others. If you’re dealing with back pain or have limited mobility, a recumbent bike with a step-through design and a backrest would likely be a better fit than your standard upright bike. Air bikes, meanwhile, support a total-body workout with the addition of moveable arms, so those interested in CrossFit training or burning a few extra calories may be best served by a self-powered bike. 

Benefits of Exercise Bikes Under $1,000

“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” notes Amanda Capritto, CPT, CF-L1, CES, CSNC. Here are some additional benefits of cycling that come along with bringing an exercise bike under $1,000 into your home. 

Time Efficient

Getting to the gym takes effort. Packing your gym bag, driving to and from the gym, parking, mingling with the front desk clerk who you’ve known for too long so you can’t ask them what their name is again — these can add up to turn your gym session into an entire chunk of your day. When you have an indoor bike sitting in your living room, you’re reclaiming your time by getting your cardio done in the time it takes to roll out of bed and hop on your ride. 

Low-Impact Cardio

When your knees and joints and back start begging you to take it easy during high-impact training sessions (i.e. running outdoors or on a treadmill), indoor cycling is here to save the day (and your body). (3) The low-impact cardio that indoor cycling can provide allows users to get moving and work up a sweat without placing a ton of force on the body. This type of exercise can boost aerobic fitness, tone and strengthen legs, and have positive effects on mood. (4)(5)

[Related: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

No Need to Leave the House

Riding a bike outside can be thrilling: seeing the sights, people watching as you cruise down busy streets, avoiding angry drivers who shout the sort of profanities that leave you lying awake at night wondering if you really are a “stupid t@$%! s*$& head!” Bringing an exercise bike into your home can help city dwellers avoid such incidents (and, you know, inclement weather).

“Many people do not feel safe cycling outside,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC., “Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions.” And as someone who’s been doored and cursed at while riding around Los Angeles, my indoor bike is my sanctuary when I just don’t have the energy to face the city streets.

How Much Do Exercise Bikes Under $1,000 Cost?

The price range for exercise bikes is expansive, ranging from a few hundred dollars up to almost $3,000 for machines with screens, AI technology, and interactive programming. All of the bikes on our list come in under $1,000, with the higher-priced cycles providing heavy-duty builds and tech features like touchscreens and Bluetooth connectivity to cycling apps. The chart below provides a breakdown of our top choices and their prices.

Best Overall Exercise Bike Under $1,000	Schwinn IC4	$899
Best Air Bike Under $1,000	Assault AirBike Classic	$699
Best Exercise Bike with Screen Under $1,000	NordicTrack Commercial VU	$999
Best Exercise Bike Under $1,000 for Small Spaces	Yosuda Magnetic Exercise Bike	$439.99
Best Recumbent Bike Under $1,000	Schwinn 290	$999
Best Budget Exercise Bike Under $1,000	Sunny Health & Fitness SF B1002	$399
Best Smart Exercise Bike Under $1,000	Mobifitness Turbo Exercise Bike	$220

The most affordable exercise bikes on our list vary. Some choices — like the Yosuda Magnetic Exercise Bike and Sunny Health & Fitness SF B1002 — are basic upright bikes with few bells and whistles. Interestingly, the Mobifitness Turbo exercise bike provides Bluetooth capabilities, but is one of the lowest-priced bikes here. However, its warranty is limited, which makes us wonder about how long this bike can withstand daily use.

The self-powered Assault AirBike Classic is a sturdy mid-range option, and its moving arms can help incorporate a total body-workout into your training routine. However, these types of bikes generally lack screens or options for dynamic programming.

[Related: The 7 Best Exercise Bikes with Moving Arms]

The NordicTrack Commercial VU is our only bike with a screen and integrated training with iFIT. However, this subscription will cost an additional $39 a month after a free 30-day trial. However, the Schwinn IC4 and 290 both offer Bluetooth capabilities and can pair with apps on your phone and tablet.

Types of Exercise Bikes Under $1,000

From upright spin bikes to air bikes to easy-on-the-joints recumbent bikes, we’ve got an option on this list that can give you the type of training you’re looking to do.

Upright Exercise Bike

“Upright bikes are your typical stationary bikes, which are excellent for high-intensity exercise and tech-savvy cyclists who love to take fitness classes,” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. These bikes position the rider in either a vertical position or leaning forward over the handlebars, and they tend to allow the user to stand up out of their seat to mimic hill climbing.

These bikes usually have a weighted flywheel, and you’ll find magnetic or friction-based resistance offerings. Friction resistance can be less expensive, but it can also require more maintenance than magnetic resistance. 

Air Bike

“Air bikes differ from recumbent and upright bikes in that they engage the upper body, thus providing a full-body workout,” notes Capritto. These bikes are often used in CrossFit gyms for their ease of use, the inclusion of upper and lower body work, and value as a high-intensity training tool. Air bikes tend to have few bells and whistles and, since they’re self-powered, don’t require electricity. 

Recumbent Exercise Bike

“Seniors and individuals with limited mobility may struggle to get on and off of a [standard] exercise bike, in which case a recumbent bike is recommended,” says Capritto. These bikes sit riders in a more reclined position and often feature larger seats and supportive backrests, so users can reap the benefits of cardio without the added stress to their backs and knees.

[Related: Best Recumbent Bikes for Small Spaces, Streaming, Seniors, and More]

Final Word

No matter your fitness level, there’s an exercise bike under $1,000 to help you reach your goals. Our top choices offer a variety of features, from Bluetooth capabilities to touchscreens with integrated programming. While these bikes are less expensive than some higher-end options, pulling the trigger on a purchase can still be nerve-wracking. We’ve made sure to note weight limit, intended use, dimension, resistance type, and other key features so you’re armed with the information to help you make the right decision. 

Before buying an exercise bike, users should consider the type of riding they’d like to do. Do you need added back support to create a more comfortable cycling experience? Will tech features aid your training? Are you looking for an option that can incorporate your arms and legs for a total-body workout? As you uncover the answers to these questions, peruse our list to see which bike best suits you.

FAQs

What is the best exercise bike under $1,000?

While there are many great options on this list, our top choice is the Schwinn IC4. This spin bike has a 40-pound flywheel and provides 100 micro-levels of resistance. While it lacks a screen or tablet to stream programming, you can pair this bike with apps like Peloton and Zwift and pedal along to content from your own device.

Are exercise bikes under $1,000 worth it?

Yes! We’ve tried and tested these options and wouldn’t recommend something we thought wasn’t worth your money. However, these options may not provide all of the training intensity, dynamic programming, or tech features you’re after, so users will need to know what they’d like from their bike while cross-referencing this list.

What are the negatives of an exercise bike under $1,000?

While you can expect to save some cash when compared to options that can cost upwards of $2,000, there are some downsides to a sub-$1,000 exercise bike. While every bike has different offerings, keep an eye on warranties, tech capabilities, and touchscreens, as these are the primary things we’ve noticed lacking in bikes at this price range.

References

1. Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. https://doi.org/10.3390/medicina55080452
2. Rissel, C., Passmore, E., Mason, C., & Merom, D. (2013). Two pilot studies of the effect of bicycling on balance and leg strength among older adults. Journal of environmental and public health, 2013, 686412. https://doi.org/10.1155/2013/686412
3. Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.
4. Engels, H. J., Drouin, J., Zhu, W., & Kazmierski, J. F. (1998). Effects of low-impact, moderate-intensity exercise training with and without wrist weights on functional capacities and mood states in older adults. Gerontology, 44(4), 239–244. https://doi.org/10.1159/000022018
5. Ligeza, T. S., Maciejczyk, M., Wyczesany, M., & Junghofer, M. (2023). The effects of a single aerobic exercise session on mood and neural emotional reactivity in depressed and healthy young adults: A late positive potential study. Psychophysiology, 60(1), e14137. https://doi.org/10.1111/psyp.14137

Zhihui is all but confirmed to represent China at 49 kilograms during the 2024 Olympic Games.

Last updated on April 1st, 2024

Team China is in top form. With only a few short months until the 2024 Paris Olympics, the most dominant weightlifting team in the world — thanks to athletes like 49-kilogram Hou Zhihui — is putting on a show at the 2024 IWF World Cup.

Zhihui set a new world record in the snatch of 97 kilograms, or 213.8 pounds, on Apr. 1, 2024, on the second day of competition in Phuket, Thailand.

[Related: The Best Weightlifting Belts You Can Buy]

Zhihui confirmed her ticket to Paris with a stellar performance in Phuket. Here’s a breakdown of her best lifts:

The 49-kilogram 2020 Olympic Champion made a truly enormous jump from her 113-kilogram first attempt to set a career best in the clean & jerk. However, Zhihui placed second overall at the Cup behind North Korean athlete Ri Song Gum. Gum set a world record in the Total with 221 kilograms.

[Related: Why Can’t North Korea Compete in Weightlifting at the 2024 Olympics?]

China vs. China

For weightlifters in most countries, the pathway to the Paris Olympics involves breaking into the top 10 on the International Weightlifting Federation’s (IWF) ranking leaderboards. But for Zhihui and other Chinese weightlifters, the real competition lies within the team itself.

China, like every other country, may only send three female athletes (and three males) to compete in the five Paris-recognized weight classes. For the majority of the 18-month qualification period, Zhihui has narrowly trailed behind teammate Jiang Huihua.

[Related: 5 of the Greatest Weightlifting Battles of All Time]

Here’s an illustration of the two Chinese womens’ Totals across a number of major events throughout the qualification period:

The Women’s 49-kilogram event at the World Cup was, quite literally, Zhihui’s final attempt. Her phenomenal snatching, along with an exceptionally gutsy performance with the barbell during the clean & jerks, will deliver Zhihui to, likely, her second Olympic gold medal.

More Weightlifting Content

Featured Image: @atginsta on Instagram

Gum is helping North Korea run the table in the women’s lightweight divisions.

Last updated on April 1st, 2024

North Korean weightlifters may not be eligible for the 2024 Olympic Games, but that isn’t stopping the People’s Republic from rewriting the record books. On Apr. 1, 2024, during the Women’s 49-kilogram event at the 2024 IWF World Cup, Ri Song Gum did just that.

Gum, the world record holder in the clean & jerk, advanced her own Total world record from 220 to 221 kilograms (487.2 pounds) in the process of winning the event outright.

[Related: Why Can’t North Korea Compete in Weightlifting at the 2024 Olympics?]

The weightlifting Total is the combined value of an athlete’s best snatch and clean & jerk. Here’s a breakdown of Gum’s performance on the day:

Gum’s 97-kilogram snatch equaled that of Chinese athlete Hou Zhihui, who claimed the world record with that lift. That world record belongs to Zhihui because she hit it first during the event.

Gum also took a truly gutsy attempt at 126 kilograms in the clean & jerk to advance her own world record there, which currently stands at 125, but she was narrowly unsuccessful.

In Context

Since the People’s Republic of Korea (PRK) returned to the international weightlifting scene in 2023 (after a four-year hiatus), they’ve been on an absolute tear. With the exception of Zhihui’s 97-kilogram snatch, PRK women own every single world record in the 45, 49, and 55-kilogram divisions.

Gum’s 125-kilogram world record clean & jerk sits a full five kilograms above what any other woman has ever jerked in that category. It’s also five kilograms more than the Women’s 48-kilogram world record clean & jerk — a weight class that was founded in 1998 and existed until 2018.

PRK weightlifters may be ineligible for Paris 2024, but weightlifting was recently confirmed to be held at Los Angeles 2028. If Gum stays in the game until the next Olympics, she’s a safe bet for the podium.

More Weightlifting News

Featured Image courtesy of Weightlifting House

Delgado picked up another pro show win and Olympia qualification.

Last updated on March 31st, 2024

IFBB Pro League Bikini competitor Aimee Leann Delgado has her first pro win of the 2024 season. She scored gold at the 2024 San Diego Championships Pro in San Diego, CA, on March 30, 2024.

The Bikini division show featured 16 IFBB Pro League athletes. Tara Grier won silver and Kimberly Bonilla won bronze. The final order of finish is below:

2024 San Diego Championships Pro Results

1. Aimee Leann Delgado (United States)
2. Tara Grier (United States)
3. Kimberly Bonilla (United States)
4. Alyssa Blessing (United States)
5. Ariel Barley (United States)
6. Noel Zayour (United States)
7. Brittany Gillespie (United States)
8. Judy Son (United States)
9. Erika Devera (United States)
10. Cherrylyn Ibanez (United States)
11. Shantal Barros (United States)
12. Anya Nicholson (United States)
13. Bridget Bailey (Australia)
14. Olena Okanovic (United States)
15. Jacki Hansen (United States)
16. Alexandra Leeper (United States)

[Related: Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength]

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Winner — Aimee Leann Delgado

Delgado was a breakout star in 2023, scoring five pro wins. She started out her 2024 season with a narrow second-place rank to Lauralie Chapados at the 2024 Bikini International in Columbus, OH.

Delgado received a perfect score from the judges at the 2024 San Diego Championships Pro and left the stage with a qualification for the 2024 Bikini Olympia in Las Vegas, NV, on Oct. 10-13, 2024. Should Delgado step on the 2024 Olympia stage, she will aim to improve upon her sixth-place finish from 2023.

Delgado confirmed she will compete at the 2024 Wasatch Warrior Pro event on April 20, 2024, in Salt Lake City, UT.

Second Place — Tara Grier

This was Grier’s second straight runner-up finish. She also scored silver behind Vania Auguste at the 2024 Bikini International UK in Birmingham, England on March 16, 2024. Grier must still win a pro show to qualify for the 2024 Olympia. She has until Sept. 15, 2024, to do so.

Third Place — Kimberly Bonilla

This was Bonilla’s 2024 season debut and her second pro show. She placed fifth at the 2023 GRL PWR Pro event in her debut. She received unanimous third-place votes on the scorecards.

Other Notes

This was one of two pro Bikini shows that occurred on March 30, 2024. The other was the 2024 Klash Series Championships in Orlando, FL, won by Alexandra Vattahauer.

The next IFBB Pro League Bikini division show is the 2024 TW Pro on April 4-5, 2024, in Kaohsiung, Taiwan.

More Bodybuilding Content

Featured image: @fitnessbyaims on Instagram

Everyone likes to bench — us included. But let’s be honest, unless you’re a beginner, you won’t get far by waltzing into the gym, loading up a barbell, and mindlessly pounding away at set after set. 

To build strength, gain muscle, you need a bench press program. The right programming style can help you increase your bench press, pack mass onto your pecs, and provide the structure you need to excel in the gym. Here are five of our picks for the types of bench press programs you can use: 

Best Bench Press Programs

1. Starting Strength
2. Block Periodization
3. 5/3/1
4. Daily Undulating Periodization
5. Concurrent

1. Starting Strength

Mark Rippetoe’s Starting Strength is a great introductory strength training program designed to take advantage of a “young” training age. Being new to lifting usually means a rapid (and borderline unfair) speed of progress. The Starting Strength program harnesses frequent increases in bar weight to speed the trainee through their “newbie gains” as quickly as possible. 

The Workout

[Read More: The Untold History of the Barbell]

Starting Strength is a full-body, barbell-centric linear training program. While linear progressions can be implemented for a reasonable amount of time, the overarching goal is to acquire the easy, early gains from strength training without adhering to classical periodization tenets that may be obtrusive to new trainees. 

Starting Strength builds full-body strength utilizing two workouts performed three days per week in alternating fashion.

Workout A: 

Exercise	Sets	Reps
Squat	3	5
Bench Press	3	5
Deadlift	1	5

Workout B:

Exercise	Sets	Reps
Squat	3	5
Press	3	5
Deadlift	1	5

For example:

Week 1

Day	Workout
Monday	Workout A
Wednesday	Workout B
Friday	Workout A

Week 2

Day	Workout
Monday	Workout B
Wednesday	Workout A
Friday	Workout B

Why We Like It: “I ran Starting Strength myself early in my lifting career and loved it,” Dickson says of the program. He notes that Starting Strength’s selling point is its simplicity, serving as a great introduction to periodization for beginners. 

2. Block Periodization

A natural next step once newbie gains have been exhausted is to begin dabbling in periodization models. Periodization means that a structure behind set, repetition, and weight selection is in place to ensure you won’t get overwhelmed by increased workout difficulty that may outpace your ability to recover. Block periodization is one example of implementing a periodized approach.

The Workout

[Read More: The Best Smith Machine Exercises and How to do Them]

One form of block periodization increases the weight lifted per session while decreasing the number of repetitions. This style requires a more experienced trainee to know (or estimate) their 1-repetition maximum (1RM) on the bench press to program their workouts accurately. 

Block periodization applies to the bench press (or other major compound exercises) specifically, leaving ample room to tailor a custom workout around the other exercises you may also need to see progress.

Week	Sets	Reps
Week 1	3	12 with 65% of 1-rep max
Week 2	3	10 with 70% of 1-rep max
Week 3	3	8 with 75% of 1-rep max
Week 4	3	6 with 80% of 1-rep max
Week 5	3	5 with 85% of 1-rep max
Week 6	3	3 with 90% of 1-rep max
Week 7	3	1 with 92.5% of 1-rep max
Week 8	2	1 with 95% of 1-rep max

Why We Like It: Dickson remarks that block periodization is ideal for folks who want to beef up their bench press, but hate performing the exact same workouts over and over. This type of program adjusts your intensity and reps on a weekly basis, which adds diversity to your workouts. 

3. 5/3/1

Jim Wendler’s 5/3/1 program is a no-frills brute strength program designed around the squat, bench press, deadlift, and overhead press. The major selling point is that it takes the guesswork out of your programming similar to Starting Strength but accounts for a more advanced trainee’s necessity to recover more between workouts.

The Workout

[Read More: The Lifter’s Guide to Progressive Overload]

5/3/1 is a weekly undulating periodization program that changes the load and volume of each exercise progressively over three weeks before allowing for a deload (lighter) week. As straightforward as it seems, it is recommended that you do not deviate from the main and accessory lift prescriptions, as it is tightly calibrated to do one thing — make you brutally strong.

Note: All %1RM calculations are actually based on 90% of your true one-rep-max. This is referred to as a “training max,” a weight you could reliably hit on most days in the gym.

Week 1:

5 repetitions at 65% of training max

5 repetitions at 75% of training max

5+ repetitions at 85% of training max

Week 2:

3 repetitions at 70% of training max

3 repetitions at 80% of training max

3+ repetitions at 90% of training max

Week 3:

5 repetitions at 75% of training max

3 repetitions at 85% of training max

1+ repetition at 95% of training max.

Week 4: 

5 repetitions at 40% of training max

5 repetitions at 50% of training max

5 repetitions at 60% of training max

Why We Like It: “This is a stellar pick for anyone with a few years of lifting experience,” Dickson says. He believes that 5/3/1 can serve as a great “bridge” between beginner programs and more involved forms of periodization. 

4. Daily Undulating Periodization

Daily undulating periodization places frequency at the forefront of your bench press training. Many people may benefit from increased frequency to help pack on muscle or improve strength on the bench press, yet stick to programs that have them benching only once per week. 

That isn’t to say it doesn’t work, but increasing frequency could play a big role in breaking bench press plateaus by increasing proficiency and building more upper body muscle at the same time.

The Workout

[Read More: The Best Weight Benches on the Market]

A daily undulating program does not have to be complex. A simple example could be training your bench press heavy, medium, and light once per week for a total of three workouts. 

While the bench press volume may be increased over the course of the week relative to other programs, it should still leave plenty of room for you to structure other exercises into your days to account for building a well-rounded training session.

Day	Sets	Reps
Day 1 (medium)	5	5
Day 2 (light)	3	12
Day 3 (heavy)	3	3

Note: Medium, light, and heavy refer to the intensity relative to your one-rep-max. Effort should still be relatively high on a set-by-set basis since you’re performing different rep ranges. 

Why We Like It: “DUP” plays to the strengths of periodization. By varying the stimulus every session, your workouts will never feel stale, and you can build up strength while also adding muscle mass or improving your endurance. “In my experience, DUP is extremely sustainable long-term for most people,” says Dickson. 

5. Concurrent

Another programming method is the concurrent style of training — where multiple goals are pursued within the same session. Where in strength-orientated programming, you may train the bench press using heavier weights almost exclusively, concurrent training methods would see you train the bench press for strength before training the chest itself through a range of muscle-building exercises. These are also some of the guiding principles found in many power-building routines.

The Workout

[Read More: The Best Cable Machines on the Market]

To create a concurrent-style of program, first, choose a periodization method to guide your bench press routine. From there, add in additional exercises prioritizing chest size and strength to complement the bench press, such as dumbbell presses or pec flyes. 

Oftentimes, these workouts start with heavier weights before stacking many more sets, repetitions, and moderate training loads to fully train the chest across a spectrum of challenges within the same day. 

Exercise	Sets	Reps
Bench Press	3	5 with 85% of 1RM (block periodization style)
Incline Dumbbell Bench Press	3	10
Cable or Machine Flye	3	12
Push-ups	2	AMRAP

Why We Like It: Dickson recommends concurrent programming for anyone who wants to do more than just get strong on the bench press. This style of program is ideal for powerbuilders or athletes in the off-season. 

Bench Press Alternatives

If your goal is to lift heavier weights in the bench press, you’re going to have to perform the bench press. However, many of the principles and programs outlined apply to other exercises that may provide a better mind-muscle connection, be less aggravating on your joints, or be more fun to train. 

So, if you don’t want to bench with the bar, no worries, we’ve got you covered. Here are some alternatives to the bench press you can do — bear in mind, though, that the programs outlined in this article are designed for the barbell bench. If you swap these alternatives in, you may have to tweak things on the fly. 

Dumbbell Bench Press 

[Read More: The Best Dumbbells for Any Budget and Fitness Goal]

Performing the bench press movement with dumbbells is the closest cousin to the iconic barbell lift. Separate, independent movement of the arms allows for a more personalized technique and may be more comfortable on the shoulders or elbows. However, even a good pair of adjustable dumbbells are not as acutely loadable as a barbell, so certain progression pathways may not work as well. 

Incline Bench Press 

Whether with a barbell or set of dumbbells, the incline bench press is a phenomenal upper chest builder. The inclination of the bench can slightly — or significantly, if that’s your cup of tea — alter the resistance path and resulting training response. The incline bench can fit into a standard bench program if you’re after more upper pec development or stronger delts. Note, though, that you will not be able to lift as much absolute weight.

Weighted Dip

[Read More: The Best Dip Belts on the Market]

The weighted dip is a significant step up in difficulty from the calisthenics classic performed on a set of gymnastics bars or at a machine station. It is possible to apply linear or undulating progression blueprints to this exercise, but many external variables may impede smooth, consistent progress. That said, a set of dips with one or two weight plates attached to your waist will definitely turn heads at the gym.

How Getting Stronger Works

Strength is an expression of full-body coordination and force production. During the bench press, your prime movers (your chest, triceps, and shoulders) must be able to exert force to move the barbell.

But gaining strength is as much about your mind as it is your body. When you lift heavy weights consistently over time, your central nervous system (CNS) adapts to the demand, becoming more efficient at coordinating things like muscle contraction and joint stability.

[Read More: Read Up on These 9 Proven Benefits of the Bench Press]

Getting strong requires a long-term commitment to technical practice and moderate to heavy loading to accomplish those two tasks. If a strong bench press (or big chest) is your goal, committing to the exercise for the long haul — along with having plenty of patience — is a must.

Benefits of Doing the Bench Press

As with most barbell exercises, many of the benefits of successfully performing the bench press are actually achieved by the work you do to become a good bencher in the first place. Benefits such as improved mobility, joint stability, and upper body size and strength are all involved in building the bench press, and bleed into other aspects of your fitness.

Improved Mobility

To perform the bench press successfully and for a long enough time to see real progress, you must first gain the required hip, trunk, and shoulder mobility to perform the best possible bench press technique. This often requires the addition of hip flexor, pec and lat, thoracic spine, and shoulder warm-up drills to be involved in bench press training and thus carries over to many other exercises.

Increased Joint Stability

Being strong is intimately tied to the ability to stabilize your body through only one range of motion — that of the bench press. Having adequate joint stability is necessary to prevent plateaus in the bench press from elbows and wrists losing position, or the legs wobbling around uncontrollably during hard attempts.

Improved Upper Body Size and Strength

Everyone who has a strong bench press, and thus a strong chest, has probably realized that to keep seeing progress, they need to build more muscle. Ultimately, a bigger torso (back, shoulders, arms, and chest) gained by building the upper body musculature translates into a bigger bench by cushioning the joints and providing more muscle to produce force. 

Types of Progression

Increasing strength and size is not an accident. Applying structured intensification to a training program helps to ensure that steady progress can be made while limiting risk of injury or plateau.

[Read More: How Much Does a Barbell Weigh?]

There are several methods of periodization, all of which modify total sets, repetitions, or load prescriptions for your main exercises (in this case, the bench press) over time. 

Linear Periodization

Linear periodization is the most fundamental method of progression. It calls for an increase in repetitions with the same load week over week, or, an increase in load with the same repetitions. It is well-suited for beginners or trainees who enjoy simplicity in their programs.

Non-linear / Undulating Periodization

Unlike linear periodization, non-linear or undulating periodization often requires a change of multiple training variables (sets, repetitions, or load) week over week or even within the same week. 5/3/1 is an example of undulating periodization, and fluctuations in loading parameters can be especially useful once you’ve got a few years of training under your belt.

Block Periodization

Block periodization for strength training typically involves two to four week “blocks” of workouts designed around specific, progressive parameters. Often, the training emphasis per block flows from hypertrophy to strength and finally peaking. Block periodization is particularly applicable to anyone preparing for a competition or interested in testing their strength in the gym.

Final Word 

Strength development may seem like a far-off goal with many winding roads. However, it is better to think of the various methods or programs as tools in a toolbox. The key difference, though, is that no individual program or principle is a Swiss army knife.

If you want to build a herculean bench press or grow your pecs to rival Arnold, picking the right workout program is the first step on your journey. Once you’ve planned out where you’re going, all that remains is to hit the gas pedal. 

FAQs

At my gym, (and probably at yours, too) there’s an older gentleman who spends his workouts idling on various machines, performing quarter-range-of-motion everything before heading home. Good on him for staying active. I would have scoffed at his “suboptimal” technique in years past. 

But in 2024, this individual is an evidence-based, scientifically optimized muscle-building Gigachad. Long-length partials — let’s call them LLPs — are the hottest thing in bodybuilding since Chris Bumstead.

[Related: The Best Supplements for Bodybuilding]

But just like the feeling that washes over me on the rare occasion my phone lights up with a notification saying I finally got a new match on Hinge, if something sounds too good to be true, it probably is. The dialogue around LLPs is too good to be true. I’m going to go ahead and hollow out the hype: long-length partial reps are overrated.

What Are Long-Length Partials?

LLPs are regarded as the next big thing in muscle-building science, thanks to a growing body of research and a robust press tour from creators and academics like Milo Wolf. Dr. Wolf is a researcher whose doctoral thesis (1) concerned the hypertrophy and strength effects of training your muscles in stretched (or lengthened) positions. 

Speaking to Dr. Mike Israetel, Wolf defined LLPs as: “…partial reps [of resistance training exercises] performed at longer average muscle lengths.” In more practical terms, Wolf urges you to imagine the bottom half of a biceps curl. 

When your elbow is fully bent, your biceps are contracted and shortened. As you open your arm, your biceps stretch out against the weight of whatever you’re holding. That’s where the magic happens. Simple enough. 

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You can find Wolf all over fitness podcasts singing the praises of LLPs, while thought leaders like Dr. Israetel and Jeff Nippard have pounced on the concept because it’s new. And shiny. And converts nicely into clickable content (BarBend isn’t innocent here either). And, in fairness, the (2) evidence (3) does (4) exist. (5)

Exercise science literature usually plays things pretty close to the chest — lots of “compelling but inconclusive” or “we think this works for some people sometimes, but only under these specific conditions.” Academia may be endorsing LLPs with more zest than usual, but that doesn’t mean we should all stop locking out our knees and elbows during our bodybuilding workouts or only perform bottom-half reps.

Why They’re Overrated

I get why Wolf & Co. are so excited. Sports science isn’t exactly an emerging field of study; the bulk of what works for muscle-building was discovered years back, and while there’s nuance to how to build muscle, it’s mostly settled law. Anyone who says otherwise probably wants to sell you something.

LLPs are very promising, but you’re wise to be wary of any individual or group that will bat a little too hard for any idea. The current discourse surrounding lengthened-partial training tends to ignore some of its limitations: 

1. They may not work for every muscle.
2. The magnitude of change is small.
3. Peak muscle contractions are important for bodybuilders.
4. Full range of motion training has unique benefits. 

I don’t want to give the impression that Drs. Wolf & Israetel, or any other prominent evidence-based voice in the bodybuilding space, might be turning a blind eye to the limitations of LLPs.

To their credit, these guys habitually argue against themselves in the spirit of intellectual honesty, or are candid about where lengthened-partial training falls short. Swords sheathed? Good, let’s dig in.

They May Not Work for Every Muscle

Plenty of studies sing the praises of LLPs, but other research has presented conflicting findings, particularly regarding how individual muscles or muscle groups respond to the technique.

• In 2020, Nunes et al. investigated the effects of long vs. short-length training with the preacher curl. In the abstract, they say, “hypertrophy was similar…whether torque emphasis was carried out in the final or initial degrees of the range of motion.” (6)
• Stasinaski & colleagues carried out a similar study on the triceps muscle in 2018: “These results indicate that muscle strength and architecture of elbow extensors adapt similarly…at either long or short fascicle length.” (7)

Dr. Wolf, who is much more educated and informed on exercise science literature than myself, addressed the limitations of the Stasinaski paper on social media. You can find that here.

It’s premature to declare that LLPs work wonders for all of your muscles, all of the time. In fairness, lengthened partials (or long-duration loaded stretches) might work exceptionally well for the calf muscles. (3)(8) There appears to be variability in both directions.

The Amount of “Extra” Growth Is Small

Remarking on the magnitude of most existing LLP studies, Wolf credits the technique with increasing hypertrophy outcomes by about 3 to 8% compared to using a full range of motion (ROM). In the context of a single study or if you’re a rank beginner, an eight-percent increase can be pretty spectacular. In the real world, it might not be worth your time.

This isn’t to say that any proponent of lengthened partials deliberately obfuscates their merit. No sane person, whether they have a microphone at their lips or not, would suggest that utilizing LLPs will turn you into the next Mr. Olympia. 

[Related: Best Supplements for Muscle Growth]

It’s just something to keep in mind — the technique does appear to move the needle, but banging out some lengthened partials won’t supercharge your muscle-building endeavors, especially if you’ve got a half-baked training plan, recover like crap, or don’t eat properly in the first place. 

Peak Contractions Are Important for Bodybuilders

Shortened partials or emphasizing the “peak contraction”, as Dr. Israetel regards it, may be physiologically subpar for hypertrophy, but doing so is still valuable for any competitively-inclined bodybuilder. 

One common bodybuilding cue during the lat pulldown is to pretend to perform a back-double-biceps pose as you execute each rep. If you only do the first half of the range of motion, you skip opportunities to practice and demonstrate muscular control.

Do you need to fully contract your pecs during machine chest flyes to know how to perform the “most-muscular” pose? Of course not. But you can’t tell me with a straight face that squeezing your pecs together on chest day — along with the pump it provides — isn’t one of the best feelings in bodybuilding.

Should you bin LLPs altogether just to savor the ecstasy of a pumped-up posing session? Hard telling, but probably not. It’s just something to consider.

Full Range of Motion Training Has Other Benefits

Bodybuilding is about growing as much muscle as possible. But most of us don’t train under the supervision of professional coaches or in a laboratory setting where it’s reasonable to analyze or pursue one adaptation while ignoring others.

In simpler terms, even if you’re a bodybuilder, you’re still lifting weights, and full-ROM resistance training provides all sorts of tangential benefits that inadvertently help you put on mass. Studies tend to show that strength gain is specific to range of motion; if you only perform the bottom half of a bench press, your lockout strength will undoubtedly suffer come max-out day. (2)(9)(10) 

[Related: The Best Creatine Supplements for Muscle Growth]

Furthermore, deliberately omitting a portion of your ROM probably isn’t conducive to joint integrity and postural control. Who wants to lose confidence in their ability to hold something heavy overhead because it’s a single-digit percentage “better” to only do the first half of the shoulder press? 

Never mind that arbitrarily cutting your range of motion short (or long, in this case) makes it more difficult to track progress. When you train with a full ROM, the “start” and “end” of each repetition are clearly defined; on the bench, touch your chest and then lock your elbows. This makes it easy to standardize and measure your strength.

A Measured Approach

Long-length partials are quite compelling on paper. In practice, diving headfirst into a training technique that endorses not mastering a full range of motion isn’t wise. If your favorite content creators want you to implement LLPs throughout your bodybuilding program, go for it. You might eke out a bit of extra muscle.

But take a measured, practical approach — bottom-halving your bench presses may be scientifically optimal or whatever, but from the outside, it kind of looks like a new flavor of ego-lifting. If you ever want to compete in a powerlifting meet, you’ll have a lot of ground to make up. 

Remember: Science is meant to inform, discover, guide, and rationalize. It’s not religious dogma. Hell, Tommy Lee Jones said it best almost three decades ago in Men In Black:

“Fifteen hundred years ago, everybody knew the Earth was the center of the universe. Five hundred years ago, everybody knew the Earth was flat.

Imagine what you’ll know tomorrow.” 

References

1. Wolf, M., Androulakis-Korakakis, P., Fisher, J., Schoenfeld, B., & Steele, J. (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis. International Journal of Strength and Conditioning, 3(1). 
2. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. 
3. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. 
4. Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39.
5. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. 
6. Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. 
7. Stasinaki, A.-N.; Zaras, N.; Methenitis, S.; Tsitkanou, S.; Krase, A.; Kavvoura, A.; Terzis, G. Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length. J. Funct. Morphol. Kinesiol. 2018, 3, 28. 
8. Warneke, K., Brinkmann, A., Hillebrecht, M., & Schiemann, S. (2022). Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility. Frontiers in physiology, 13, 878955. 
9. Graves, J. E., Pollock, M. L., Jones, A. E., Colvin, A. B., & Leggett, S. H. (1989). Specificity of limited range of motion variable resistance training. Medicine and science in sports and exercise, 21(1), 84–89. 
10. Bazyler, C. D., Sato, K., Wassinger, C. A., Lamont, H. S., & Stone, M. H. (2014). The efficacy of incorporating partial squats in maximal strength training. Journal of strength and conditioning research, 28(11), 3024–3032. 

Featured Image: Max kegfire / Shutterstock

Eight athletes will face off in the Lone Star State.

Last updated on March 29th, 2024

The 2024 Houston Tournament of Champions Pro show will occur in The Woodlands, TX, on Saturday, March 30, 2024. The headline of this event will be the IFBB Pro League Wellness division, and eight athletes are slated to grace the stage and face the judges.

The contest’s winner will earn qualification to the 2024 Wellness Olympia on Oct. 10-13, 2024, in Las Vegas, NV. Going into the 2024 Houston Tournament of Champions, none of the contestants have yet qualified for the 2024 Olympia. The roster for this show is below, with names in alphabetical order, courtesy of the IFBB Pro League website:

2024 Houston Tournament of Champions Pro Roster

• Juliane Almeida (United States)
• Amanda Burnett (United States)
• Nicollette Burns (United States)
• Haley Johnson (United States)
• Cassandra Pennington (United States)
• Alicia Self (Australia)
• Nicole Stewart (United States)
• Jennifer Zollars (United States)

[Related: 2024 Klash Series Championship Pro Bikini Division Show Preview]

[Related: 2024 San Diego Championships Pro Bikini Division Show Preview]

Amanda Burnett

Amanda Burnett is the defending champion, having won it in 2023. She will aim to repeat as champion and earn that Olympia qualification. Burnett competed in the 2023 Wellness Olympia in Orlando, FL, finishing outside the top 15.

Burnett was also the 2022 Legion Sports Fest Pro winner. She is coming off a fifth-place finish at the 2024 Wellness International UK event in Birmingham, England.

Jennifer Zollars

Jennifer Zollars ranked second to Burnett in the 2023 edition of this contest. She finished in the top five of all five pro shows she competed in during the 2023 season with two silver placings but did not achieve a win and, therefore, did not advance to the 2023 Olympia.

Zollars kicks off her third pro season at this show and hopes to secure her first victory in the pro ranks. The rematch with Burnett will certainly be one to watch.

Cassandra Pennington

Casandra Pennington was the runner-up to Bruna Seredich at the 2024 Sampson Showdown Pro show on March 23, 2024. Although that rank didn’t score Pennington qualification for the Olympia, she can still make it to bodybuilding’s grandest stage by winning a pro show before Sept. 15, 2024.

This will be the second show of Pennington’s second pro season. She kicked off her pro career in 2023 with two shows. Her best finish was silver at the Southern California Pro.

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Featured Image: @tiffany.padilla.9843 on Instagram

Vatthauer scored the win to become Olympia-qualified.

Last updated on April 1st, 2024

Twenty-four IFBB Pro League Bikini division athletes graced the stage at the 2024 Klash Series Championships Pro show in Orlando, FL, on March 30, 2024. After the judges compared all the physiques, the champion’s trophy and 2024 Olympia qualification were awarded to Alexandra Vatthauer. 

Marie-Even Duchesneau of Canada was named the runner-up, and Iulia Baba rounded out the top three. The full results from the contest are below:

2024 Klash Series Championships Pro Results

1. Alexandra Vatthauer (United States)
2. Marie-Eve Duchesneau (Canada)
3. Iulia Baba (Romania)
4. Anastacia Spragans (United States)
5. Nicole Guggia (United States)
6. Kristy Imsande (United States)
7. Madison Michielssen (United States)
8. Amanda Macey (United States)
9. Fallon Wainwright (United States)
10. Diana Arsenyeva (United States)
11. Gyana Mella (United States)
12. Gina Sardina (United States)
13. Kristy Robbins (United States)
14. Jennifer Greer (United States)
15. Jessica Kosten (United States)

Tied for 16th

• Hope Andrews (United States)
• Winifher Capellan (United States)
• Vanessa Guzman Niebla (United States)
• Tara Harlin (United States)
• Nikia Hovey (United States)
• Kate Orara (United States)
• Marissa Ross (United States)
• Aria Smith (United States)
• Dianna Trester (United States)

[Related: Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength]

[Related: Build Massive Arms Like Men’s Open Bodybuilder Hunter Labrada]

Winner — Alexandra Vatthauer

Vatthauer made her 2024 season debut at this show to kick off her second pro season. Along with the gold was the $2,000 prize purse. The scorecards showed all first-place votes for Vatthauer, resulting in her first pro win and Olympia qualification.

Vatthauer competed in four pro shows in 2023, scoring two silvers. The 2024 Olympia will be the 60th Olympia Weekend. It is set for Las Vegas, NV, on Oct. 10-13, 2024.

Second Place — Marie-Eve Duchesneau

Duchesneau garnered significant attention when she ranked third at the 2024 Bikini International UK contest in Birmingham, England, on March 16, 2024. This was her second show of 2024.

She has until Sept. 15, 2024, to win a show and qualify for the Olympia. There’s a good chance she will compete again before then.

Third Place — Iulia Baba

This was Baba’s first pro show of 2024. She was coming off a successful 2023 campaign, including her Olympia debut, finishing outside the top 15.

Baba shared on her Instagram page that she was happy with her performance in Orlando, FL. She competed eight times in 2023 and has shown she can maintain a competition-ready physique for extended periods of time.

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Featured image: @allyvatthauer on Instagram

The biceps get too much credit. Don’t get us wrong; training your biceps is a must for bigger and stronger arms. But your triceps make up two-thirds of your upper arm mass and cover the entirety of the back of your arm. That’s a chunk of prime real estate.

With that in mind, here are 11 of the best triceps exercises and provide knowledge on how to train the muscle to help you improve your bench press strength and build a meatier pair of arms.

11 Best Triceps Exercises

1. Close-Grip Bench Press
2. Dip
3. Triceps Pushdown
4. Skull Crusher
5. Floor Press
6. Overhead Triceps Extension
7. Standing Landmine Press
8. Diamond Push-Up
9. Push Press
10. Cross-Body Cable Extension
11. Cable Kickback

Recent Updates: This article was originally written by Mike Dewar, a veteran BarBend contributor and coach. Dewar has a number of certifications as well as a Masters degree in Exercise Physiology. On Mar. 26, 2024, BarBend Senior Writer Jake Dickson updated the exercise selections in this article to better reflect BarBend’s evolving standards for training content. You can read more about that process here! 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

1. Close-Grip Bench Press

[Read More: The Bench Press Programs to Build a Bigger, Stronger Chest]

Equipment Needed	Bench press station, barbell, weight plates, wrist wraps (optional)
Muscles Worked	Chest, triceps, shoulders
Sets & Reps	3 x 6-8

This compound triceps exercise has you lift a bar with your hands set shoulder-width apart. This bench press variation shifts the load more to your triceps. You won’t be able to lift as much weight with the close-grip bench press, but you’ll strengthen your triceps. 

The arms-in form you need to target your triceps will take the onus off of your shoulder joint. More muscle mass on the back of your arms will directly carry over to the lockout, or top portion, of your standard bench press. 

How To Do It

1. Set yourself up similar to a flat bench press, with your hands set inside shoulder-width and your elbows tucked into the body. 
2. Pull the bar out of the rack and stabilize it over your chest. 
3. Pull the elbows inwards as the bar descends to the chest. 
4. Once you have touched the chest, press through the palms, feel the triceps engage, and lift the weight back up.

Modifications

• Make It Easier: If you prefer dumbbell triceps exercises, this move can be performed with dumbbells as well. 
• Make It Harder: Try pausing at the bottom of each rep with the bar on your chest. 

2. Dip

Equipment Needed	Dip station, plyo box or chair, wrist wraps (optional), dip belt (optional)
Muscles Worked	Triceps, chest, shoulders, core
Sets & Reps	2 – 3 x 10+

Performing regular dips on a set of parallel bars instead of angled bars or rings will recruit your triceps more as arms will be tucked in, not flared out. Your shoulders should feel better, too, since they’re in a more neutral position throughout the exercise. 

You’ll also be more stable as the bars are closer together than angled dipping bars or rings. Lastly, we like dips since they can be done effectively with just your body weight. 

How To Do It

1. Grab the parallel bars with your torso upright (with a slight lean forward) as you are suspended. 
2. Have your elbows almost fully extended to support this position. 
3. With the chest up and shoulder blades squeezed together, bend at the elbows as you lower yourself downward until the elbows reach 90 degrees. 
4. Press yourself upwards until you fully extend the elbows and repeat.

Modifications

• Make It Easier: The bench dip or chair dip are great options to help you progress toward doing full bodyweight dips. 
• Make It Harder: Add weight by wearing a dip belt or holding a small dumbbell between your ankles. 

3. Triceps Pushdown

[Read More: The Best Cable Machines for Small Spaces, Bodybuilders, and More]

Equipment Needed	Adjustable cable station, attachment of choice
Muscles Worked	Triceps
Sets & Reps	2 – 4 x 8 – 12

You can really isolate your triceps with the triceps pushdown. To perform the pushdown, you either grab a resistance band or a cable pulley, step back, so the band or cable is taut, and then push it downward by flexing your triceps. Since just your triceps are moving the weight, you can better hone in on them. 

We think the pushdown is one of the best tricep exercises for mass because it completely isolates the muscle, which leads to great pumps and plenty of hypertrophy.

How To Do It

1. Set the cables or band at a high anchor point. With your body facing the band, place your feet together and elbows to your sides (by your ribs). 
2. The chest should be up, and the back flat, with the hips angled slightly forward. 
3. Grab the handles or band and fully extend the elbows to push the handles or band down, making sure to keep the elbows slightly in front of the shoulders.

Modifications

• Make It Easier: Play around with different cable attachments until you find the one that is most comfortable for you. 
• Make It Harder: Try a drop set at the end of your pushdown workout. 

4. Skull Crusher

[Read More: The Best Dumbbell Arm Workouts for Strength, Size, and Time-Saving]

Equipment Needed	Straight or cambered barbell, weight plates (optional), flat bench
Muscles Worked	Triceps
Sets & Reps	2 – 3 x 10 – 12

This triceps exercise variation has you lower a barbell (or dumbbells or cable pulley or kettlebells) to your forehead to stretch the triceps muscle. 

You’ll be able to isolate the triceps with the skull crusher, but in a position that also allows you to move heavier weight than you could with a pushdown. As a result, the skull crusher is a great free weight triceps exercise.

How To Do It

1. Start by lying back down on a bench, with the hands supporting a weight (a barbell, dumbbells, or various cable attachments) at the top of the bench pressing position. The back and hips should be set up identical to a bench press. 
2. Pull the elbows back slightly so that they are pointing behind you (rather than directly vertical) as you bend the elbow joint, lowering the bar handle or loads towards your head.
3. The bar should nearly make contact with the forehead. Feel the stretch on the triceps and partially on the lats. Push the bar back up.

Modifications

• Make It Easier: Do this move on the floor or work with dumbbells instead of a barbell.
• Make It Harder: Lie on an adjustable bench with the backrest set at a low (10 to 20-degree) incline. 

5. Floor Press

[Read More: The Best Home Gym Flooring and Expert Buying Guide]

Equipment Needed	Barbell, weight plates, squat rack (optional)
Muscles Worked	Triceps, shoulders, chest
Sets & Reps	2 – 3 x 10 – 12

This is a popular bench press variation among powerlifters who need to strengthen the top portion of the lift. By pressing a barbell from the floor, you’re limiting your arms’ range of motion.

This means you can typically press more weight, which equates to a stronger bench press and stronger triceps. The floor press is also a suitable work around if you can’t bench with a full range of motion due to an injury or, even, because all the benches are taken in a busy gym. 

How To Do It

1. Lay down in front of a power rack and extend your arms. Take note of where they end and adjust the hooks so that the barbell sits where your hands reach. 
2. Get back under the now-loaded barbell and plant your feet firmly on the floor. 
3. Grab the bar with your typical types of bench press grip. Lift the bar out of the rack, and lower the barbell to your sternum. Keep your elbows tucked in at 45 degrees. Press back up.

6. Overhead Triceps Extension

Equipment Needed	Adjustable cable station, attachment of choice
Muscles Worked	Triceps
Sets & Reps	1 – 2 x 12 – 15

Triceps extensions are performed with a variety of tools and in a variety of postures. When performing overhead triceps extensions with a resistance band, the extra stretch on the band provides ample tension from the get-go and only gets harder as you extend the elbows. 

This movement is great for both muscular hypertrophy and lockout strength. It’s also one of the only long head triceps exercises out there. If you prefer cable triceps exercises, you can do this one with a cable instead.

How To Do It

1. With the band underneath the middle of both feet, step forward with one foot and bring the handles of the band up behind your ears. 
2. Standing tall and keeping your elbows tucked in, extend the elbows until lockout, and pause for a second. 
3. Slowly lower down to the starting position and then repeat.

Modifications

• Make It Easier: Try this move one arm at a time if you have inflexible shoulders. You can also do it seated if necessary. 
• Make It Harder: Try one-and-a-half reps to emphasize the stretched position. 

7. Standing Landmine Press

Equipment Needed	Landmine attachment, barbell, weight plates (optional)
Muscles Worked	Triceps, shoulders
Sets & Reps	2 – 3 x 10 – 12

If you can’t train your triceps pain-free, the standing landmine press can come in clutch. The nature of the implement used increases scapular stability and control. 

The grip and upper arm position will also likely allow you to train around elbow or shoulder discomfort and still get a good session in.

How To Do It

1. Stand with your feet hip-width apart and hold the end of the barbell just in front of your shoulder. Brace your core and lats and grip the barbell tight. 
2. Then, press to lockout by extending the elbow and reaching forward at the end of the movement. Slowly lower back down and repeat.

8. Diamond Push-Up

Equipment Needed	Exercise mat (optional)
Muscles Worked	Triceps, chest, shoulders
Sets & Reps	3 x 15

Like the close-grip bench press, the hand placement of the diamond push-up shifts more of the emphasis on the triceps. Due to the narrower base of support, you’ll get increased core stability while training the chest, shoulders, and triceps. 

Because of this, you may not be able to do as many reps as in your usual push-up, but your triceps will love it. You can also utilize diamond push-ups as an at-home triceps exercise.

How To Do It

1. Making a perfect diamond with your hands is not necessary, but the idea is to keep your hands close to focus on the triceps. Adjust your hand position to see what works for you. 
2. Perform a push-up with control while keeping your core and glutes tight to keep your spine neutral. 
3. Keep your elbows tucked alongside your ribcage, without flaring, during the entire movement.

Modifications

• Make It Easier: You can do this one on your knees or with your hands not quite touching to make it easier. 
• Make It Harder: Try decline diamond push-ups by elevating your feet slightly. 

9. Push Press

Equipment Needed	Barbell, bumper plates, squat rack, wrist wraps (optional)
Muscles Worked	Triceps, upper back, shoulders, legs, core
Sets & Reps	3 – 4 x 3 – 5

With enough weight on the barbell, just about any pressing movement can be considered a triceps exercise as well. Overhead pressing is fantastic for overall upper-body strength, but your performance may not be limited by your triceps specifically.

By using your leg drive to power through the first half of the lift — where your shoulders do the most work — the push press helps you apply tons of mechanical tension to your triceps. Sets of five reps have never felt so hard.

How To Do It

1. Unrack a barbell from a squat rack and hold it in the front rack position with a loose grip and your feet planted under your hips or slightly wider.
2. Dip into a half squat; sink down until your knees come in line with your toes, but not much deeper.
3. Aggressively reverse the motion and push into the floor hard as if you were going to jump.
4. Your entire lower body should extend, at which point tilt your head back and allow the bar to fly off your shoulders.
5. As the bar passes your head, press with your arms to lock it out firmly overhead.

10. Cross-Body Cable Extension

[Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength]

Equipment Needed	Adjustable cable station
Muscles Worked	Triceps
Sets & Reps	2 – 3 x 12 – 15

When it comes to triceps training, cables are your best friend. While free weights are in no way inherently dangerous, plenty of folks find it easier and more comfortable on the elbows to perform high-intensity training on the arm with exercises like the cable cross-body extension.

Bodybuilders in particular adore this movement for its hypertrophic potential; few exercises will allow you to apply so much stress to your triceps with such little weight. You also get the benefits of working each triceps separately during a simultaneous double-armed set. This saves time while not allowing one arm to pick up the slack of the other. 

How To Do It

1. Stand between two cable trees with each shoulder-height attachment in your opposite hand; your right hand should hold the left attachment, and vice versa.
2. Take a step or two backward to pull the plate stack up and apply some tension to the cable. Your forearms should be crossed in front of your body forming an “X” shape.
3. From here, extend your elbows while keeping your upper arms tucked to your sides or slightly behind your body.

11. Cable Kickback

Equipment Needed	Adjustable cable station
Muscles Worked	Triceps
Sets & Reps	2 x 15

As dumbbell triceps workouts go, the kickback is less than ideal. Its biggest hindrance is the inconsistent resistance curve; your reps are very easy at the beginning and too difficult at the end.

Working with cables instead of a dumbbell resolves this issue and transforms an otherwise mediocre movement into a killer triceps exercise. Use this one to cap off your next arm workout and see for yourself. 

How To Do It

1. Set a cable fixture at around waist height and grab the attachment in your palm. Use your non-working arm to brace yourself against the cable tree itself.
2. Tip over so your torso is roughly parallel to the floor and stagger your feet. 
3. Tuck your upper arm back and against your torso.
4. Use your triceps to extend your elbow.

Modifications

• Make It Easier: If you can’t hinge over, do this move standing up with your elbow pushed back behind your torso slightly. 
• Make It Harder: Try it with two cables at the same time. 

4 Triceps Workouts To Try

Yes, your triceps will get plenty of action from your best chest exercises and shoulder exercises. But when you’re aiming to bust through some next level shirt sleeves, try the best triceps workouts out there to give your arms the boost they need.

[Related: The Best Weight Benches on the Market]

Triceps Workout for Beginners

As a beginner, targeted arm training may not be necessary to reap some gains in the gym. That said, if you’re looking to add triceps mass specifically, remember as a beginner that it is important to prioritize frequency and mindful practice over lifting the heaviest weights possible. Strength training is a long road, so set yourself up for success by building good habits early. 

Perform this workout with higher training frequency and less intensity (meaning weight on the bar) for at least three to four weeks of consistent training. You can do this workout two to three times per week with the rest of your workout split. 

• A1. Close-Grip Bench Press: 3 x 10-12 reps
• B1. Cable Overhead Triceps Extension: 3 x 15
• C1. Cable Triceps Pushdown: 3 x 15

Triceps Workout for Muscle

To elicit muscle growth, you want to perform this workout with relatively high intensities and at a frequency of up to three times per week. That said, you’re only able to train as hard as you can recover, so prioritize your nutrition and rest so you can properly recover between intense workouts. 

• Skull Crusher: 3 x 12-15, followed by 2 x 8 – 10 at a slightly heavier weight
• Weighted Dip: 3 sets at an RPE 8 with a moderate weight
• Cable Overhead Extension: 3 x 15 
• Cable Single-arm Kickback: 3 x 15
• Push-Up: 3 sets of as many repetitions as possible

Triceps Workout for Strength

You’ll hit two strength-focused workouts per week. In total, you’ll accumulate 29 sets for your triceps. You’ll also be lifting in a combination of rep ranges — six to 10 so you’re handling larger weights, and then 12 and up to ensure you build a fatigue resistance.

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Assuming you want stronger triceps for a bigger bench press, the first two movements of each day are a bench press variation. Specificity is king, so if you want a stronger bench press, you need to bench press. 

Big Bench Press Accessory Day 1

• A1. JM Press: 3 x 10 / 2 x 6, rest 2-3 minutes between sets 
• B1. Cable Triceps Pushdown: 3 x 12-15
• C1. Weighted Triceps Dip: 2 x 8, 2 x 6, rest 2-3 minutes between sets

Big Bench Press Accessory Day 2 

• A1. Pin Press or Floor Press: 3 x 6 / 2 x 4, rest 2-3 minutes between sets 
• B1. Skull Crusher: 3 x 8-10, rest 2-3 minutes between sets
• C1. Overhead Cable Triceps Extension: 3 x 15 reps
• C2. Cable Triceps Kickback: 3 x 15 reps
• C3: Push-Up: 3 x AMRAP

Triceps Workout for Bodyweight

You’ve got options when it comes to building your triceps on any free weights. You’ll rely on high rep sets to near-failure since adding more weight to the bar isn’t an option.

Pick one workout and perform it a few times per week — minimum two times, maximum four times. “RIR” stands for reps in reserve and seeing “2 RIR” means you should stop two reps short of mechanical failure. As you progress, aim to add reps to your sets. Ideally, you can do more reps while still feeling as though you’re two reps from failure. 

For Beginner Calisthenics Athletes

• A1. Bench Dip: 3 sets x 2 RIR
• B1. Elevated Push-Up: 3 sets x 2 RIR
• *C1. Pike Push-Up: 3 sets x 2 RIR

*Bring chin or neck to bar or stair upon descent allowing elbows to brush the sides of one’s ribs

For Advanced Calisthenics Athletes

• A1. Bodyweight Triceps Dip: 3 sets x 2 RIR
• B1. Handstand Push-Up: 3 sets x 2 RIR
• C1. Elevated Bodyweight Triceps Extension: 3 sets x 2 RIR
• D1: Push-Up: 3 sets x AMRAP

Triceps Warm-Up

Especially if you’re going to do a heavy triceps workout, make sure you’re not going in cold. Even if you’re going to focus mainly on your chest or shoulders, your triceps will need to be ready for a hefty ride. Here’s a solid triceps dynamic warm-up to integrate into your program before your upper body workouts.

Exercise	Sets	Reps
Banded Triceps Pushdown	1	20 – 25
Triceps Kickback	1	12 – 15 per side
Close-Grip Push-Up	1	10 – 15

How To Train Your Triceps

Depending on your workout split, you’ll want to either include short triceps-specific workouts at the end of days focused on bigger upper body exercises or simply take an extra rest day while you’re in the process of building your arms.

• Exercise Selection: To build strength, prioritize free-weight, compound triceps exercises like bench presses. To isolate your triceps for growth, include cable triceps exercises as well and perform most sets to nearly failure.
• Sets and Reps: We tend to prefer lower reps (5 to 8) for compound exercises like presses or dips, and higher reps in the 12 to 20 range for isolation moves. 

Choose Your Volume

Most evidence-based recommendations regarding optimal training volume fall between 10 and 20 “working” sets per muscle, per week. (1) If you’re used to hitting it hard in the gym, this may seem like a light load.

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

However, the good news is that you can probably get the same, or better, arm gains without committing to multi-hour workouts. Mind also that compound lifts do factor into this benchmark; if you perform plenty of heavy bench or overhead presses twice a week, you probably don’t need 15 sets of triceps extensions on top of it all. 

Find the Right Angle

It pays to be flexible in your pursuit of eye-popping, shirt-busting triceps. Yes, you need good mobility in your elbows and shoulders for some arm exercises, but you should really open yourself up to a wide array of exercises and angles during your workouts if you want to maximize your gains.

As a three-headed muscle, certain sections of your triceps will work harder than others on certain exercises based on your posture and leverages at any given moment. (2) For example, the long head of the muscle gets the most love when your arm is extended behind your head.

Go Overhead

Some compelling research has shown that overhead extensions, when your arm is raised up behind your head, can be more effective at both long head emphasis and overall triceps growth — even more than traditional press downs. (3)

Mix in at least one overhead-based triceps exercise every time you train your arms and the results will likely speak for themselves. 

Benefits of Training Your Triceps

Bigger, stronger triceps make you, well, bigger and stronger. You aren’t going to win and bodybuilding shows if your guns are only loaded in the front. Your triceps may also be the limiting factor the next time you try to test your 1-rep max on the bench press. There are plenty of good reasons to prioritize your triceps in the gym. 

Better Pressing Strength

Your triceps fight half the battle on all pressing movements, whether you’re on the barbell bench press or working with dumbbells. If your elbow extensors are underdeveloped or weak, don’t expect to lock out any of your max-effort reps. Some extra triceps work is a great way to safeguard yourself against missing a max attempt.

Balanced Physique Development

Well-developed arms may not win bodybuilding shows on their own, but if your triceps are lacking on the physique stage, it can bring down your entire physique. Even if you don’t have competitive aspirations, doing nothing but biceps curls and neglecting your tris is no way to build an impressive physique.

Your triceps make up the majority of overall muscle in your upper arm, and that’s before training. That means plenty of untapped hypertrophic potential. If you want to look symmetrical and proportional, carving out those horseshoes is an absolute must. 

Triceps Anatomy

The triceps are made up of three muscles (hence the name, tri-ceps): The lateral head, the long head, and the medial head. All three of these muscles attach to your elbow and are responsible for extending your elbow.

The triceps are involved in the latter half of most pressing exercises. Think about how you bench press. Your pecs work hard at first to get the barbell off of your chest, but once your arms break 90 degrees, your triceps flex to extend your forearms and fully extend your arms. The same is true for an overhead press.

FAQs

References

1. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. 
2. Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. 
3. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 1–11. Advance online publication. 

Featured Image: Bojan Milinkov/Shutterstock

Richardson’s lift was nearly 3.5 times his competition bodyweight as he preps for the ABS Clash of the Titans 2.

Last updated on April 1st, 2024

British powerlifter Dave Richardson is well-established as a driving force in the 125KG class. He’s a great all-rounder, but the lift that has been improving the quickest is his deadlift.

As recently as August 2023, Richardson’s best deadlift in competition was 397.5 kilograms. He swept that number away at the Nottingham Strong Qualifier in January 2024 with a massive 420-kilogram pull. However, Richardson did not pause to rest on his laurels.

On March 28, 2024, Richardson shared a training update to his Instagram page in which he locked out a staggering 430 kilograms. Take a look at this colossal lift below:

Richardson deadlifts with a conventional stance and utilizes a relatively narrow foot positioning for a heavyweight lifter. Using a lifting belt to increase intra-abdominal pressure, he took the barbell in a mixed grip.

The bar moved quickly from the floor, but there was a moment of hesitation at the top before Richardson achieved full lockout. He threw the bar down triumphally, which would draw red lights in competition but does not invalidate a gym lift.

The post also included a squat session in which Richardson makes short work of 372.5 kilograms for a triple in knee wraps. The depth and speed were on point, and Richardson looks in good shape in his prep. 

Richardson is preparing to compete at the ABS Clash of the Titans 2 in Dublin, Ireland, on April 20, 2024. The event is billed as “The Strongest Show in Europe” based on total weight lifted rather than weight class or formula.

Richardson took the silver medal in 2023 with a 1,015-kilogram total. In 2024, Richardson recently posted a 1,070-kilogram total — a weight that would have easily won in 2023.

Richardson will face 2023’s winner, Fernando Arias, who also won the 140KG class at the 2023 WRPF American Pro 2, and one of South Africa’s strongest sons, Nicolaas du Preez. However, the big news is that USA’s Dan Bell is making a rare trip abroad, and anyone planning on lifting the winner’s belt at the end of the contest must beat the man with the all-time total world record — 1,182.5 kilograms. 

The competition will occur on April 20, 2024, and can be watched on the ABS Powerlifting YouTube channel.

Featured image: @sirdave___ on Instagram