The best tricep exercises for men can get you to the nearest gun show in no time (figuratively speaking, of course). And just because your triceps aren’t as noticeable as your biceps doesn’t mean they’re any less important.
Hardcore tricep exercises, on the other hand, will provide you the strength you need to keep pushing yourself in the gym. That’s because your triceps account for roughly 60% of the bulk in your upper arm, laying the groundwork for future muscle growth, definition, and progress.
To put it an-other way, the strength of the triceps determines the entire strength of your upper arm. Furthermore, horseshoe triceps are a legitimate symbol of modern fortitude, and no fitness obsessive would dispute with them. If all of this isn’t enough to convince you to pay more focus to this often-overlooked muscle area, just keep doing bicep workouts and see how far you can get. Go ahead and do it. We challenge you…
Pointers for Tricep Exercises
Allow us to give you an few ideas before we get into the greatest tricep workouts and exercises for men:
- Remember to warm up those muscles before moving on to the more difficult exercises.
- If you’re a newbie, start with machines before going on to free weights; if you’re aiming to gain muscle, begin with multi-joint exercises and don’t be afraid to push yourself to failure. Make sure your tricep workout includes both arm-overhead and lateral exercises.
- If you want to build muscle definition, start with multi-joint exercises and work your way up to specialised supersets. Make swift decisions and don’t be afraid to fail.
- The lateral head is the top largest of the three heads in your upper arm, located on the top of your tricep. Include exercises that keep your arms by your sides, such as an overhead grip, if you’re concentrating on this area.
The 10 Best Tricep Exercises for Men are listed here.
Welcome to the land of muscle. You are the population. That is, if you do one or more of the tricep exercises for men listed below. To get a full-fledged tricep exercises, combine 6 or 7 exercises.
As previously said, beginners should start on the machine before progressing to the bench. Also, maxing out your triceps isn’t necessarily a bad thing, so once you feel the heat, keep pushing. Let’s get started:
1. Bench Press with a Tight Grip
This tricep exercise will not only improve your triceps, but it will also strengthen your chest and core. To perform it into action, go through the procedures below:
- Slightly arch your back to create little space between your lower back and the bench by using an overhand hold and keeping your index fingers on the inside edge of the knurling (i.e. the rough and textured area of the bar).
- Take the bar from the rack and hold it over your sternum with your arms completely straight and elbows tucked at 45-degree angles on both sides.
- Lower the bar till it lightly touches your body, pause, and then press the bar upward while driving through your feet.
- Consider lowering the weight and then increasing the number of reps for the final set, pushing yourself to failure.
sets: 3–4
Reps: 6–8
Between each set, take a 60-second break.
2. Tricep Pushdown using Cable Rope
When performing this exercise to target the triceps, don’t go too heavy on the weights. Here’s how to do it:
- Tie a rope to the upper pulley on the cable station.
- With your arms bent and your hands shoulder-width apart, grab the handle with an overhand grip.
- Keep your upper arm’s tucked in at your sides.
- Push the bar down until your elbow’s are locked, keeping your upper arms firmly in position.
- Go back to the position and do it again.
Reps: 10 Sets: 3
Between each set, take a 60-second break.
3. Triceps Extension While Lying Down
This exercise is also known as the skullcrusher, which should be enough to warn you that it is not for beginners. While there are severals ways to do it (over-the-head vs. behind-the-head, for example), elbow extension is always the same.
Bring this one into the mix after you’ve mastered other tricep exercises routines and exercises. Perform a superset of this tricep exercise plus a dumbbell chest press once you’ve mastered your upper domain.
Here’s an example of a variation:
- In the overhand grip position, grab the inner grip and press an EZ bar over your chest.
- Raise your arms straight-up in the air.
- Lower the bar until it’s about an inch over your forehead, keeping your elbows tucked under and your arms perpendicular to the floor.
- Return your arm’s to the starting position slowly and without locking your elbows.
- Repeat.
3 sets
10-12 reps
Between each set, take a 60-second break.
4. Tricep Dips
For men with more experience, here’s another tricep exercise to try. It requires you to use your complete body weight and is not recommended for people who have weak shoulders. Start with 2 sets of 8 to ten reps and gradually increase the number of sets and reps as you improve strength. Let’s get started:
- Lean against the parallel bars, keeping your body perpendicular to the floor.
- Keep your knees bent & your ankles crossed while maintaining your original position.
- Lower your body untils your shoulder joints are just below your elbows, or just before that.
- Return to the starting the position by pushing up until your elbows are just about locked.
- Repeat.
2 sets
8-10 reps
Between each set, take a 60-second break.
5. Diamonds Push-Ups
This tricep exercise is a semi-strengthening alternative to the regular push-up that you can do from the comfort of your own home. Here’s how to do it:
- Assume a push-up position, but with the your hands clasped in a diamond shape (i.e. index fingers and thumbs touching).
- Lower your chest until it almosts touches the floor while keeping your back straight, then rise and repeat.
Reps: 15-20 Sets: 3
Between each set, take a 60-second break.
6. Bench Dip
This fundamental workout, unlike the tricep exercises dip, does not necessitate a lot of muscle or experience. Grab a normal workout bench and perform these steps:
- Stand up and grab the bench with both hands at shoulder width, facing away from the bench.
- Slowly lower your body until your arms & forearms are at 90-degree angles, keeping your legs straight and extended in front of you.
- As you lift to the starting position, push through at the triceps.
- Repeat.
Reps: 10-12 Sets: 3
Between each set, take a 60-second break.
7. Overhead Extension with One Arm
You’re probably currently doing something similar, so this is a relatively simple and approachable tricep exercise. Here’s how you do it:
- grab a dumbbell in one hand & sit fully upright on an exercise bench.
- Lift your arm slightly behind to your head with your elbow bent while holding the dumbbell.
- Extend your arm straight overhead by extending your elbow.
- Finish the set by performing 10 reps with one arm before moving to the other.
Reps: 10-12 Sets: 3
Between each set, take a 60-second break.
8. Regular Push-Ups
The traditional push-up is an oldie but goodie that strengthens your core, chest, and triceps. Consider bringing in a weight vest to amp up the intensity. Please bear with us while we demonstrate how to perform an tricep exercises you’re all too familiar with:
- Prop yourself above the floor on to your hands and toes, keeping your hands beneath your shoulders, your core tight, & your body in a straight line.
- Lower your body till your chest is only a few inches from the ground.
- Make an upward thrust.
- Repeat.
Reps: 15-20 Sets: 3
Between each set, take a 60-second break.
9. Straight Arm Cable Pull-Down + Standing Overhead Cable Triceps Extension
You will need a cable machine for this tricep exercise, which is a superset, if the title doesn’t give it away. Let’s get started:
- Tie a rope to the cable station’s high pulley.
- Take the machine’s handle and face away from it, keeping your hands even with your shoulders.
- Bring your arm fully forward in front of your head.
- Get back to your starting position.
- Do 10-12 reps on each side.
- Transition to a straight arm cable pull-down by gripping the handle from the top pulley with palms facing each other.
- Bend forward at the waist 30 degrees while keeping your arms completely extended.
- Lower the bar until your hands are parallel to your thighs.
- Go back to the position and do it again.
Reps: 10-12 Sets: 3
Superset your rest.
The 45-Degree Incline is number ten on the list. Chest Press with dumbbell
Another triceps exercise you might already be doing is this one. This is how you go abouts doing it:
- Make a 45-degree angle with your training bench.
- Lie down on the bench and lift the dumbells to shoulder height with your palms facing outward.
- Exhale as you press-up with both arms at the same time.
- Slowly return to the start position by locking out your arms and contracting your chest.
- Repeat.
Reps: 10-12 Sets: 3
Between each set, take a 60-second break.
Frequently Asked Questions
What triceps exercises are there?
The following are some of the top best tricep exercises: Close-Grip Bench Press, Cable Triceps Extension, Lying Triceps Extension, Diamond Push-Up, and more are among the exercises available.
What exercises can I do at home to improve my triceps?
Bench Dip, Standard Push Up, Diamond Push-Up, Dumbbell Triceps Extension, and others are some tricep exercises you can do at home.
