The triceps are a significant muscle group that plays a key role in your upper body strength and overall aesthetics.
If you’re looking to build bigger and stronger arms, incorporating tricep exercises into your workout routine is an effective way to achieve these goals. However, with so many options to choose from, it can be difficult to know where to start.
In this article, we’ll explore the 10 Best Tricep Exercises for Men, highlighting the benefits of each exercise and providing tips for proper form and execution.
Whether you’re a beginner or an experienced lifter, regularly doing these exercises can help you build triceps to be proud of.
What are your tricep muscles?
In case you weren’t clear, the triceps muscles are a group of three muscles located on the back of the upper arm that are responsible for elbow extension. The three heads of the triceps are the long head, lateral head, and medial head. The long head of the triceps originates from the shoulder blade, while the lateral and medial heads originate from the upper arm bone.
The triceps muscles play an important role in many upper body movements, including pushing and lifting exercises such as bench press, push-ups, and dips. They are also involved in other daily activities such as lifting and carrying heavy objects.
To build strong triceps, it’s important to incorporate exercises that target all three heads of the muscle group. Doing so can help improve upper body strength and aesthetics.
Best tricep muscle exercises
If you want to build up your tricep muscles, here are 10 of the best exercises that men can do.
Standard push-up
The standard push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. It’s a versatile exercise that can be performed anywhere, without any equipment.
To perform a standard push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart. Lower your body down towards the ground by bending your elbows, keeping your body in a straight line from head to toe. Your chest should touch the ground before pushing yourself back up to the starting position.
It’s important to use proper form when performing push-ups to avoid injury and maximize the effectiveness of the exercise. Keep your core engaged and avoid sagging or arching your back. Keep your elbows close to your body and avoid locking out your arms at the top of the movement.
Push-ups can be modified to suit your fitness level. If you’re new to push-ups, you can start by
performing them on your knees, or by using a raised surface, such as a bench or chair, to make them easier. As you build strength, you can progress to performing standard push-ups on your toes.
Sets: 3
Reps: 10 to 12
Rest: One minute between sets
Close-Grip Bench Press
The close-grip bench press is a variation of the traditional bench press that targets the triceps muscles. This exercise is performed by using a narrow grip on the barbell, typically with the hands positioned shoulder-width apart or closer. The closer hand position places greater emphasis on the triceps, while still engaging the chest and shoulders.
This exercise requires you to lie flat on a bench with your feet planted firmly on the ground. Grasp the bar with a narrow grip and lift it off the rack, extending your arms fully. Lower the bar slowly to your chest, allowing your elbows to flare out slightly. Pause briefly before pushing the bar back up to the starting position.
When doing this exercise, it is important to keep your back flat on the bench and your feet firmly planted on the ground throughout the movement. Avoid arching your back or bouncing the bar off your chest.
The close-grip bench press is a great exercise for building triceps strength and mass. It can be incorporated into a larger chest or upper body workout routine or performed as a standalone exercise. Depending on your fitness level and goals, the close-grip bench press can be done with a variety of weights and repetitions.
Sets: 3 to 4
Reps: 6 to 8
Rest: One minute between sets
One-Arm Overhead Extension
The one-arm overhead extension is a strength training exercise that primarily targets the triceps muscles, as well as the shoulders and core. It can be performed using a dumbbell, kettlebell, or cable machine.
To do it with a dumbbell, start by standing or sitting with your feet shoulder-width apart, holding the dumbbell in one hand with your arm extended above your head. Keeping your elbow close to your head, lower the dumbbell down behind your head until your forearm is parallel to the ground. Use your triceps to extend your arm back up to the starting position and keep your elbow close to your head and avoid swinging or jerking the weight.
The one-arm overhead extension is a challenging exercise that can be modified to suit your fitness level. It can be incorporated into an upper body or arm workout routine, or used as a standalone exercise.
Sets: 3
Reps: 10 to 12
Rest: One minute between sets
Tricep dips
If you ever watched the 80s TV show Superstars you’ll remember Bryan Jacks being incredible at doing them.
Tricep dips are a bodyweight exercise that target the triceps muscles, as well as the chest and shoulders. They can be performed using parallel bars, a dip machine, or a sturdy chair or bench.
When attempting tricep dips, you will need to position yourself with your hands on the bars or on the edge of a bench or chair with your fingers facing forward. Extend your legs out in front of you and lower your body until your arms form a 90-degree angle, with your elbows pointing straight back. Push yourself back up to the starting position, using your triceps to lift your body.
During the exercise, it is important to keep your shoulders down and back, and avoid leaning forward or arching your back. Keep your elbows close to your body and try not to lock out your arms at the top of the movement.
Tricep dips are a challenging exercise that can be modified to suit your fitness level. Back in 1980, Bryan Jacks held the record for doing 100 in a minute!
While you may not come anywhere close to his record, by incorporating tricep dips into your workout routine, you can definitely build stronger, more defined triceps.
Sets: 3
Reps: 8 to 10
Rest: One minute between sets
Lying Triceps Extension
Also known as the skull crusher, the lying triceps extension is an isolation exercise that targets the triceps muscles. This exercise is performed lying on a flat bench or the floor, with a weight held above the head. It’s an effective exercise for building triceps strength and size.
If you want to give this a go, lie flat on a bench or the floor with a weight held above your head and with your arms fully extended. Slowly lower the weight towards your head, bending your elbows and keeping them close to your head. Pause briefly before extending your arms back to the starting position. Make sure you keep your elbows close to your head throughout the movement and avoid swinging the weight or using momentum to complete the exercise.
To do this challenging exercise effectively requires proper technique and control. However, it can be incorporated into an upper body or triceps-specific workout routine or used as a standalone exercise.
Sets: 3
Reps: 10 to 12
Rest: One minute between sets
Bench dips
Bench dips, are another very good bodyweight exercise that primarily target the triceps muscles, as well as the chest and shoulders. They can be performed using a sturdy chair, bench, or dip station.
Whether you choose to sit on the edge of a bench or a chair, you will need to place your hands on either side of your hips, fingers pointing forward. Once you have done this, walk your feet forward and lower your body down towards the ground, keeping your elbows close to your body, until your arms form a 90-degree angle. Then simply push yourself back up to the starting position, using your triceps to lift your body.
During the exercise, keep your elbows close to your body and try not to lock out your arms at the top of the movement.
Sets: 3
Reps: 10 to 12
Rest: One minute between sets
Tricep Cable Rope Pushdown
The Tricep Cable Rope Pushdown is another very good isolation exercise you can attempt to enhance your triceps muscles. It requires a cable machine with a rope attachment.
Again you will need to attach the rope at the highest position to the cable machine. Once you have done this, stand facing the machine and grasp the rope with an overhand grip, with your hands about shoulder-width apart.
Keeping your elbows close to your body, push the rope down towards your thighs until your arms are fully extended. Pause briefly before slowly returning to the starting position.
During the entire movement, keep your elbows as close to your body as you can and avoid the temptation of swinging the rope or using momentum to complete the exercise.
Sets: 3
Reps: 10
Rest: One minute between sets
Diamond push-ups
Often referred to as close-grip push-ups, Diamond push-ups are a bodyweight exercise that primarily target the triceps muscles, although they benefit the chest and shoulders too. They are similar to regular push-ups, but with the hands positioned closer together in a diamond shape.
To perform diamond push-ups, start in a plank position with your hands placed close together, forming a diamond shape with your index fingers and thumbs. Lower your body down towards the ground, keeping your elbows close to your body, until your chest touches your hands. Push yourself
back up to the starting position, using your triceps to lift your body.
Diamond push-ups can be quite tough, especially for those just setting out on their fitness journey. So it is best not to overdo it, until you get in the swing of them.
Sets: 3
Reps: 15 to 20
Rest: One minute between sets
Incline Dumbbell 45-Degree Chest Press
The Incline Dumbbell 45-Degree Chest Press is a variation of the traditional dumbbell chest press that targets the upper portion of the chest muscles.
This exercise is performed on an incline bench set at a 45-degree angle, which places the chest muscles in a position that allows for greater activation of the upper fibres.
The best way to do this exercise is to lie on an incline bench with your feet flat on the ground and your back and head supported. Hold a dumbbell in each hand at chest level, with your palms facing forward, then slowly press the weights up and away from your body, extending your arms fully. Keep this position briefly before lowering the weights back down to your chest.
This exercise can be performed using a variety of weights and repetitions, depending on your fitness level and goals. Start off conservatively and increase both as you gain more strength, endurance and confidence in your body.
Sets: 3
Reps: 10 to 12
Rest: One minute between sets
Standing cable triceps overhead extension + cable straight arm pull-down exercise
Lastly we have the good old standing cable triceps overhead extension + cable straight arm pull-down exercise.
While it sounds a bit of a mouthful, it is actually a very good compound exercise that targets the triceps, shoulders, and lats.
To do it, you will need to stand facing a cable machine with a straight bar attachment. Grasp the bar with an overhand grip and extend your arms straight overhead. Keep your elbows close to your head as you lower the bar down behind your head, engaging your triceps. Pause briefly at the bottom of the movement before extending your arms back up to the starting position.
After completing the desired number of repetitions of the standing overhead cable triceps extension, turn around and grasp the cable with an overhand grip, standing a few steps away from the machine. With your arms straight and your core engaged, pull the cable down towards your thighs, focusing on engaging your lats. Pause briefly at the bottom of the movement before slowly returning to the starting position.
This is another challenging exercise that can be adjusted to suit your fitness level just by adjusting the weight and number of repetitions.
Sets: 3
Reps: 10 to 12
Rest: Superset
