10 Best Tricep Exercises and Workout for Men

The best tricep exercises for men are a surefire way to get you to the nearest gun show (metaphorically, of course). And while bulging triceps aren’t as visible as bulging biceps, that doesn’t mean they’re any less important.

On the contrary, hardcore tricep workouts will build the strength you need to keep pushing yourself in the gym. This is because your triceps take up about 60 percent of your upper arm mass, providing a real foundation for your continued muscle growth, definition, and development.

In other words: your overall upper arm strength is only as good as your triceps strength. Plus, no fitness freak can really argue with horseshoe triceps, a true sign of modern stamina. If all this isn’t enough to shift your focus to this often-overlooked muscle group, then stick with biceps exercises and see how far it takes you. Continue. We challenge you…

10 Best Tricep Exercises and Workout for Men

Tricep Workout Pointers

Before we dive into the best tricep exercises for men, let’s break up a few pieces of advice:

  • Remember to warm up these muscles before starting more difficult exercises.
  • If you’re a beginner, stick to the machines before moving on to free weights.
  • If you’re trying to build mass, start with multi-joint exercises, and don’t be afraid to fail. Also, be sure to include both upper arm and lateral exercises in your triceps workout.
  • If muscle definition is your goal, start with multi-joint exercises and then work your way up to targeted supersets. Act fast and don’t be afraid to fail.
  • Located at the top of your triceps, the lateral head is the largest of the three heads in your upper arm. If you’re focusing on this area, include exercises where your arms are at your sides, such as the overhead hold.
10 Best Tricep Exercises and Workout for Men

Here are the 10 Best Tricep Exercises for Men

Welcome to the land of muscle. Population: you. That’s, of course, assuming you’ve done one or more of the following best tricep exercises for men. Combine 6 or 7 to complete a full-blown triceps workout.

As we said above, beginners should start the machine before moving on to the bench. Also, you don’t always like maxing out your triceps, so keep pushing yourself when you feel the burn. Here we go:

1. Close-Grip Bench Press

This triceps exercise not only works the targeted area but also develops your chest and abs. To execute, perform the following steps:

  • Grab a barbell with an overhand grip, keeping your index fingers on the inside edge of the knuckles (i.e. the rough and textural part of the bar).
  • Bend your back slightly to create a small gap between your lower back and the bench.
  • Remove the bar from the rack and hold it above your breastbone, keeping your arms completely straight and your elbows tucked at 45-degree angles on either side.
  • Lower the bar until it slightly touches your body, pause, and then cross your feet as you press the bar up.
  • Consider lowering the weight for the final set and then pushing yourself to failure by increasing the number of reps.

Sets: 3-4
Number of repetitions: 6-8
Rest: 60 seconds between each set

2. Cable Rope Tricep Pushdown

If you’re targeting the triceps, don’t overdo the weights while doing this exercise. Here’s how:

  • Tie a string to the high pulley of the cable station.
  • Grasp the handle overhead, keeping your arms bent and your hands shoulder-width apart.
  • Bend your upper arms to your sides.
  • Keeping your upper arms stable in place, push the bar down until your elbows lock.
  • Return to the starting position and repeat.

Sets: 3
Number of repetitions: 10
Rest: 60 seconds between each set

3. Lying Triceps Extension

This exercise is sometimes known as a skull crusher, and that alone should tell you it’s not for beginners. And while there is more than one way to do it (for example, the top of the head or the back of the head), the elbow extension remains stable.

Once you’ve mastered other tricep workouts and exercises, incorporate this into the work. When you’re a true master of your upper area, perform this triceps exercise and a dumbbell chest press as a superset.

Here is a variant:

  • Grasping the inner grip, press an EZ bar over your chest in an overhand position.
  • Extend your arms upward.
  • Keeping your elbows bent and your arms perpendicular to the floor, gradually lower the bar until it is just above your forehead.
  • Slowly bring your arms back to the starting position without locking your elbows.
  • Repeat.

Sets: 3
Number of repetitions: 10-12
Rest: 60 seconds between each set

4. Tricep Dips

Here are another best tricep exercises for men with more experience under their belts. It involves using your entire body weight and should be avoided by those with weak shoulders. Start with just 2 sets of 8-10 repetitions and increase the number of sets and reps as you progress over time. Here we go:

  • Support yourself on parallel bars, keeping your torso perpendicular to the floor.
  • Keep your original position from start to finish, bend your knees and cross your ankles.
  • Lower your body until or just before your shoulder joints are below your elbows.
  • Push back to the starting position until your elbows are short enough to lock.
  • Repeat.

Sets: 2
Number of repetitions: 8-10
Rest: 60 seconds between each set

5. Diamond Push-Ups

A semi-strenuous alternative to your standard push-ups, you can do this triceps exercise in the comfort of your home. Here’s how:

  • Get into a push-up position, but join your hands in a diamond-like pattern (ie index fingers and thumbs touching).
  • Keeping your back straight, lower your chest until it almost touches the ground.
  • Get up and repeat.

Sets: 3
Repetitions: 15-20
Rest: 60 seconds between each set

6. Bench Dip

Unlike the triceps dip, this basic workout doesn’t require a lot of muscle or experience. Get a standard exercise bench and follow these steps:

  • Stand up and face away from the bench, grasping both hands shoulder-width apart.
  • With your legs straight and extended in front of you, slowly lower your body until your arms and forearms are at a 90-degree angle.
  • Push the triceps as you lift them back to the starting position.
  • Repeat.

Sets: 3
Number of repetitions: 10-12
Rest: 60 seconds between each set

7. One-Arm Overhead Extension

You’re probably already doing something like this, making it a pretty simple and attainable tricep workout. Here’s how to execute it:

  • Sit fully upright on the bench and grab a dumbbell in one hand.
  • Holding the dumbbell, bend your elbow and raise your arm slightly behind your head.
  • Extend your elbow until your arm is straight.
  • Perform 10 reps with one arm before switching to the other to complete the set.

Sets: 3
Number of repetitions: 10-12
Rest: 60 seconds between each set

8. Standard Push-Up

An old but good thing, the classic push-up builds strength in your abs, chest, and triceps muscles. Consider bringing a weight vest to work this intensity dial. Forgive us when we tell you how to do an exercise you know very well:

  • Keeping your hands under your shoulders, your core locked and your body in a straight line, keep yourself above the floor on your hands and toes.
  • Lower your body until your chest is just above the ground.
  • Push upwards.
  • Repeat.

Sets: 3
Repetitions: 15-20
Rest: 60 seconds between each set

9. Standing Overhead Cable Triceps Extension + Straight Arm Cable Pull-Down

If the header isn’t a dead giveaway, you’ll need a cable machine for this triceps exercise that builds a superset. Let’s go inside:

  • Attach a rope to the high pulley of the cable station.
  • Grasp the handle and face away from the machine, keeping your hands level with your shoulders.
  • Extend your arm fully forward in front of your head.
  • Return to the starting position.
  • Repeat for 10-12 reps.
  • Pull down a straight arm cable that involves holding the arm by the top pulley with the palms facing each other.
  • Bend forward 30 degrees at the waist, fully extending your arms.
  • Pull the bar down until your hands are in line with your thighs.
  • Return to the starting position and repeat.

Sets: 3
Number of repetitions: 10-12
Rest: Superset

10. 45-Degree Incline Dumbbell Chest Press

Here are another best tricep exercises for men you may be doing already. How to do this:

  • Position your exercise bench at a 45-degree angle.
  • Lie back on the bench and raise the dumbbells to shoulder level with the palms facing out.
  • Exhale as you press up with both arms at the same time.
  • Lock your arms and squeeze your chest before slowly returning to the starting position.
  • Repeat.

Sets: 3
Number of repetitions: 10-12
Rest: 60 seconds between each set

General FAQ

What exercises work triceps?

Some of the following exercises are best for your triceps: Close-Grip Bench Press, Cable Triceps Extension, Lying Triceps Extension, Diamond Push-Up, and more.

How can I strengthen my triceps at home?

Here are some triceps exercises you can do at home: Bench Dip, Standard Push-Up, Diamond Push-Up, Dumbbell Triceps Extension, and more.

Can I train my triceps every day?

According to the American College of Sports Medicine (ACSM), the triceps should be trained at least twice a week on non-consecutive days. Triceps are actually relatively small muscles, so you should keep your rep range between eight and 12.

Does triceps make arms look bigger?

The triceps are a larger muscle group than the biceps, which means their growth potential is higher. The third group is the brachialis, an upper arm muscle that works under the biceps. It's really only visible when the arms are viewed from the side, but when viewed this way it will make your arms look much larger.

Can I train arms 3 times a week?

So how often should you train your arms if you're looking for optimal muscle growth? You can work the arms 2-6 times a week. The more often you work your arms, the less you have to do per day. If you work the arms twice a week, you will do 2-3 exercises with 3-4 total sets per session.