8 Tricep Workouts for Men | Best Long Head Exercises

best tricep workouts for men
(Last Updated On: August 29, 2022)

Target Details for Tricep Muscle Exercise for Men

Body Part: Arms

Target Muscle:  Triceps

Equipment: Dumbbells

Category: Exercise for men


Did you know that your triceps muscles actually make up 60% of your upper arm? In other words, if you are looking for a massive muscular definition for your body, you need to take a little extra care to develop these muscles and our plan will guide you for the 8 power Best Tricep Workouts for Men.

Plus, because if you want sculpted arms, your triceps are just as equally important as your biceps.

The Triceps muscle is a muscle in the back of the upper arm that contributes to the increase in the size of the upper arms more than the biceps muscles.


Triceps muscle anatomy


Tricep Heads Muscle Structure

Each triceps head is a point where a tendon attaches to the skeleton.

The triceps muscle is attached to the upper part of the arm, and extends from the shoulder at the top to reach the upper part of the forearms by connecting it to three positions, so it contains three heads, hence the name tri-ceps.

The name of these 3 muscular heads is Long, Lateral and Medial.


Image source wikipedia

Animation Color indication 3 Triceps Heads:

  • Long head
  • Lateral head
  • Medial head


Triceps Function

The triceps main function is to extend the elbow (moving the forearm away from the biceps) and to help stabilize the shoulder during most upper body exercises such as pull-downs, flys and push-ups.

Also move in the opposite direction to the biceps, by fully extending the arms.

Based on the summary of medical references, functions used by the long head are used when continuous force generation is required, or when shoulder and elbow control is needed. The lateral head is used for movements that require occasional high force, while the medial head allows for more precise movements and low force, as when drawing.

Triceps Function


Safety Equipment during Triceps Workout

Before starting, it is highly recommended to wear elbow handles as Crossfit hand Grips to avoid any kind of tissue damage or bone dislocation in the joints. During tricep workouts for men, elbow safety equipment is usually required.

forearm safety equipment


Benefits of Tricep Workout

There are many benefits to triceps exercises at home, which target the upper body and the main muscles of the arms. Here is a list of the main benefits:

  • The triceps muscles in the back of your upper arms will help stabilize your shoulder joints and extend your elbow.
  • Provides strengthening and makes your arms and shoulders bigger and thicker.
  • In addition, it provides a major function of flexibility and increased range of motion for your arms.
  • It acts as an engine muscle that extends your arms.


How to Warm Up Your Triceps?

Warm-up and stretching are an important part of every body part exercise. According to a study, the warm-up should mimic the expected exercise by pumping those muscles. The triceps stretch is the best way to improve upper body flexibility and range of motion.

Simple stretches like the overhead triceps are basic stretches that you can do just about anywhere. You can also try dynamic stretching exercises, such as arm swings.

  • Arm Swing: Raise your arms straight out at your sides so that they are parallel to the floor. Keeping it straight, rotate your arms in circles back for 30 seconds. Then rotate it forward for 30 seconds.
  • Overhead Stretch: It can be performed by raising your left elbow and reaching your upper back. Stay in this position for 30 seconds, then once you are done switching and do the same at the right elbow side. Repeat 2-4 times for each side.
  • Arm Back Extension: Remove any weights from the barbell. Grab a barbell with your palms facing down, raise your arms above your head, then start curling back toward your back shoulders to reach their top, making sure throughout the routine that your elbows are in a close grip, not wide, to hit triceps heads. Repeat 25 times at a constant pace.


Below I will demonstrate and explain important tricep workouts for men that can be performed at home, to build thicker triceps muscles as you dream of them.

Best Tricep Workouts for Men

Strength is important to many of us, and so is having shapely toned arms.

The best way to build strong and firm triceps muscles is to choose the right exercises that hit all of those (3) fibers triceps muscles from every angle.

Caution: Before start, make sure that the movements of your hand that you are training are slow because you have heavy weights in your hands, so you do not want to drop weights or perform a quick exercise that could lead to potential injury. Especially overhead exercises where you put some resistance force on the triceps muscle during the movement of the dumbbells.


1: Lying Triceps Extension

(Equipment: Dumbbells, Bench)

Triceps exercise 1 Lying Triceps Extension

How to Perform?

  • Choose a pair of dumbbells that suits you in terms of weight, Neither lightweight nor heavy.
  • Now lie on the workout bench and while maintaining a neutral position, place your head at the end of one side of the bench.
  • Begin by raising the dumbbells over the forehead, setting the elbows straighten, keeping the arms fully extended and shoulder width apart. (starting position)
  • While inhaling, keeping your arms and elbows steady, slowly lower the weight by bending your elbows, until the dumbbells are near your ears, forming a 90-degree elbow angle.
  • At this point, keeping the elbows inward and the tops of the arms stationary, exhale and bring the weight back up to the starting position, by extending the arms.
  • Repeat 4-5 times as recommended in 3 sets.

2: Swiss Ball Lying Tricep Extension

(Equipment:  Swiss Ball, Dumbbells)

Triceps exercise 2 Step 1 - Swiss-Ball Lying Triceps Extension

Triceps exercise 2 Step 2 - Swiss-Ball Lying Triceps Extension

How to Perform?

  • Hold a dumbbell of an appropriate weight in each hand.
  • Lie on a Swiss ball with your upper back and center supported (it shouldn’t touch your lower back) and your feet straight on the floor. Bend the knees at 90 degrees.
  • Make sure your hips are in line with your torso.
  • Now press the dumbbells to raise them above your chest, palms inward, and your elbows are fully extended. (starting position)
  • Slowly lower the dumbbells back by bending your elbows 90 degrees until they reach your ears. (Make sure the upper part of your arms is fixed and not moving).
  • Hold for a second and then return to the starting position by contracting the triceps and straightening your arms.
  • Repeat 3-5 times as recommended in 3 sets.

3: Crossbody Unilateral Extension

(Equipment:  Dumbbells, Bench)

Triceps exercise 3 - Cross-Body Unilateral Extension

How to Perform?

  • Move toward the dormant side while sitting on the workout bench.
  • Hold the edges of the bench with one hand.
  • Using the other hand that is not dormant, pick a dumbbell in overhand grip.
  • Lift the dumbbells up over the shoulder by fully extending your elbows. (starting position)
  • Lower the dumbbells by bending your elbows 90 degrees until they reach your chest.
  • Hold the upper arm position at this point for a few seconds, then return to the starting position, by extending the arm.
  • Complete the full workout session with this arm, then switch arms and repeat with the second arm.
  • Repeat 4-5 times as recommended for 2 sets.

4: Overhead Triceps Extension

(Equipment:  Dumbbells, Bench)

Triceps exercise 4 Overhead Triceps Extension

How to Perform?

  • Choose one suitable dumbbell, then grab the edges of the dumbbells with both hands.
  • Now sit on the edge of the end of the bench, with your back straight and your feet flat on the floor.
  • Grasp the top edge of the dumbbell with both the palms of your hands and slowly press up and lift the weight above your head until the elbows of your arms are fully extended this will be the starting position.
  • Now slowly lower your forearms until the lower end of the dumbbell almost touches the upper part of your back. This way you will be placing the dumbbells behind your head. Keep your elbows in a close grip.
  • Try to maintain this position for a while to increase the strength of the triceps muscle.
  • Now, then go back to the starting point where you started. By stretching out your arms.
  • Repeat this exercise 4-6 times as recommended in 3 sets.

5: Swiss Ball Overhead Tricep Extension

(Equipment:  Dumbbells, Swiss Ball)

Triceps exercise 5 Swiss-Ball Overhead Triceps Extension

This exercise is one of the basic exercises to improve the triceps muscle. Recommended by most fitness trainers. To strengthen the arms while maintaining the balance of the torso.

How to Perform?

The Swiss ball triceps extension is done just like the simple overhead bench triceps extension. However, there is a slight change in maintaining balance using the ball. This makes it a much more difficult and challenging workout, for the purpose to increase performance of your muscles.

6: Unilateral Overhead Tricep Extension (Lean)

(Equipment:  Dumbbells and  Workout Bench)

Triceps exercise 6 - Unilateral Overhead Triceps Extension (Lean)

This exercise is one of the basic exercises to improve the triceps muscle. It is done by most body builders.

How to Perform?

  • Choose a lightweight dumbbell in a non-dormant hand.
  • Hold the weight using the overhand grip while sitting on the edges of the bench.
  • Bend your torso at a 45-degree angle while leaning on the bench.
  • Put the second hand on the exercise bench because it will support the body, to maintain the bending angle.
  • Lift the dumbbells straight above your head, making sure that they are at the exact same angle as your inclined body, this is the starting position.
  • Begin by lowering the dumbbells behind the head at an angle, by bending the elbow 90 degrees.
  • Pause for a second, then start again to move toward the starting position by extending the arm. This completes one reps.
  • Make sure to maintain a stable upper arm position during this exercise.
  • Complete a set with this hand, then switch to the other hand and start repeating the steps of the exercise.
  • Repeat the exercise 4-5 times in 3 sets.

7: Unilateral Tricep Kickbacks

(Equipment:  Dumbbells, Bench)

Triceps exercise 7 - Unilateral Triceps Kickbacks

How to Perform?

  • Choose one lightweight dumbbell and hold it in your left hand.
  • Place your right hand and knee on the exercise bench. (This exercise is similar to the one arm row).
  • Place the left foot flat on the floor and bend forward.
  • Keep your hips and torso parallel to the floor.
  • Make sure to bring the dumbbell to the side of your abdomen using a neutral grip, While your upper arm is parallel to the ground. Bend your elbows to 90 degrees, this will be the starting position.
  • Now start lifting the dumbbells back and up by extending your elbows straight, to be as parallel as possible to the floor.
  • Pause for two seconds in this position, then slowly return to the starting position by bending your elbows, this completing the exercise of one rep.
  • Complete one set using one side, then alternate using the second arm side and repeat the exercise.
  • Reps 4-6 times, with 4 sets.

8: Close Grip Bench Press

(Equipment:  Dumbbells, Bench)

Triceps exercise 8 - Close Grip Bench Press

How to Perform?

  • Use a pair of heavy dumbbells for this tricep workouts for men. (You can also use lightweight dumbbells if you are a beginner to this practice).
  • Begin by lying with your back on a flat workout bench with your head at one end, and your feet flat on the floor.
  • Now grab a dumbbell in each hand and place it just above your chest, this will be the starting position.
  • Take a deep breath and press the dumbbells up, away from your chest, by extending your elbows, Make sure your arms are parallel to each other.
  • Never move the dumbbells outward. This will reduce triceps muscle involvement. Just keep it straight.
  • Lower the dumbbells back to the starting position by bending your elbows, so that the weights are close to your chest. This complete one reps.
  • Reps 4-5 times as recommended, in 3 sets.


Remember that high technique and attention are essential to avoid any injury. Beginners should make sure that they have enough grip potential and start with lightweight dumbbells.

Tips for Tricep Workouts for Men

  1. Heavy compound workouts are best for adding more strength and size. The reason for this is that you can gain a decent amount of muscle in the beginning without gaining a lot of strength, and over time once you progress to an intermediate lifter, strength and size become closely related.
  2. In general, one heavy triceps workout per week is enough. This is especially true for compound movements such as the bench and overhead press, because the heavier the training, the more time your body will need to recover from the exercises.



Strong arms are important to nearly every upper-body movement you make in your life every day, and your triceps are often the case for lifting heavy things.

Anytime you push something like a door, a cart, or a barbell, you’re using your triceps muscles.

Triceps also play a key role in some of the most effective and popular exercises, such as the pushup and the bench press. Resulting in a better punching and pulling workout, the end result is all about improved appearance and increased fitness strength.

If you want to form a well-balanced arm and look like a real builder, you need to compensate for the triceps muscle by working out the « Biceps Muscle » it is just as important as the triceps.


Challenge enough to Boost your Body to the Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You will be pleased to see more muscular results over time.


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