8 Best Tricep Workouts for Men | Best Long Head Exercises

best tricep workouts for men
(Last Updated On: October 14, 2022)

Target Details for Tricep Muscle Exercises 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? So our plan will lead you to get the 8 best triceps workouts for men.

In other words, if you are looking for a massive muscular definition for your upper body, you need to take extra care to develop the muscles of the arms and focus on them.

Plus, because if you want sculpted arms, your triceps is just as important as your biceps, as you need to work on both of these muscles, keeping your arm in proper balance from both sides.

The Triceps muscle is a semi-invisible muscle located in the back of the upper arm, which contributes to an increase in the size of the arms more than the biceps muscles, if practice and workout regularly and effectively.


Triceps muscle anatomy


Triceps Heads Muscle Structure

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

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

These three types of muscle heads are Long, Lateral and Medial.


Image source wikipedia

Animation Color indication is for 3 Triceps Heads:

  • Long head
  • Lateral head
  • Medial head


Triceps Function

The main function of the triceps is to extend the elbow (moving the forearm away from the biceps) and to help hold the shoulder in place 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 high force to lift from time to time, while the medial head allows for more precise movements and low force, such as when drawing on paper.

Triceps Function


Wearing Safety Equipment while working out the Triceps

Before starting the required exercises, it is highly recommended to wear elbow grips as Crossfit hand Grips to avoid any kind of tissue damage or bone dislocation in the joints. During men’s triceps workouts, elbow safety equipment is usually required, to keep your body healthy from dangers un-proper motions.

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 advantages:

  • The triceps muscles in the back of your upper arms help stabilize the shoulder joints and extend the elbow, making it easier to move at greater angles.
  • It provides strengthening and makes your arms and shoulders bigger and thicker, and the ability to carry more weight.
  • In addition, it provides the main function of flexibility and increased range of motion for your arms, to reach wider angles.
  • It react as a motor muscle that extends your arms effectively.


How to Warm Up Your Triceps?

Warming up and stretching are an important part of any body part exercise. According to a study, the warm-up should mimic the expected workout by pumping up those muscles in order to be ready, to remove the element of sudden movement of the 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: Begin by raising your arms straight out at your sides so that they are parallel to the floor. Keep it straight, then rotate your arms in circles back for 30 seconds. Then reverse direction by rotating it forward for 30 seconds.
  • Overhead Stretch: It can be performed by raising your left elbow and reaching your fingertips to your upper back. Stay in this position for 30 seconds, then once you are done switch and do the same at the right elbow side. Repeat 2-4 times on 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 the important tricep workouts for men that can be performed at home, to build thicker triceps muscles as you dream of it.

Best Tricep Workouts for Men

Strength is important to a lot to us, and so is having proportioned arms.

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

Caution: Before starting, make sure that the movements of the hand you are training in, are slow because you have heavy weights in your hands, because you do not want to drop the weights or perform a quick exercise that may lead to a possible muscle injury. Do special exercises over the head 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 are right for you in terms of weight, neither light nor heavy.
  • Now lie on the workout bench and maintain a neutral position, put your head at the end of one side of the bench, and let your feet hang toward the ground from the other side of the bench.
  • Begin by raising the dumbbells above the forehead, straightening the elbows, keeping the arms completely extended shoulder width apart. (starting position)
  • While inhaling, keeping your arms and elbows steady, begin to 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 arms top stationary, exhale and return the weight to the starting position, by fully 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?

  • Choose a dumbbell of an appropriate weight in each hand.
  • Lie on a Swiss ball so that it supports only your upper back and center of your body (it should not touch your lower back) with your feet flat on the floor. Also bend the knees at 90 degrees.
  • Make sure your hips are in line with your torso.
  • Now press the dumbbells to raise above your chest, palms inward, elbows 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 stable 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.
  • With the other hand that is not dormant, hold the dumbbell in overhand fist.
  • Lift the dumbbells up over the shoulder by fully extending your elbows. (starting position)
  • Then 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?

  • Pick one suitable dumbbell, then hold the edges of the dumbbells by one end with both hands.
  • Now sit on one end of the bench, keep your back straight and your feet hanging flat on the floor.
  • Now holding the upper edge of the dumbbells with both palms of your hands, begin to slowly press and raise 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 back until the lower end of the dumbbell almost touches the upper part of your back. This way you will place 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, go back to the starting point where you started. By fully extending 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 trunk.

How to Perform?

The Swiss ball triceps extension is done the same as the overhead bench triceps extension with a bench. But with that said, a slight change is the ability to maintain balance using the ball. This makes it a more challenging and difficult exercise, with the purpose of increasing the performance of your muscles to get more balanced.

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 with one hand, while sitting on the edge of the seat.
  • Make sure to hold the weight using the overhand grip.
  • Begin to tilt your torso and bend it at a 45-degree angle while leaning on the bench.
  • Make sure to put the second hand on the edge of the exercise bench from the other end because it will support the body, maintaining the angle of the bend.
  • Now begin to raise the dumbbells directly above your head, to be in straight, making sure they are at the same angle as your inclined body, this is the starting position.
  • Next, start 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?

  • Pick a 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 your back forward.
  • Ensure to maintain your hips and torso parallel to the floor.
  • Bring the dumbbells to the side of your abdomen using a neutral grip, while your upper arm is parallel to the floor. Then bend your elbows to 90 degrees, this will be the starting position.
  • Now begin to raise the dumbbells back and up by extending your elbows straight, so that at the end of the movement they are 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 completes one rep exercise.
  • 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 men’s triceps exercises. (You can also use lightweight weights if you are a beginner to this practice).
  • Begin by lying on your back on a flat workout bench with your head at one end, and your feet flat on the floor at the other.
  • Now hold 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, 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 the incidence of any injury to the triceps muscle engaged. Just keep it straight.
  • Lower the dumbbells back to the starting position by bending your elbows, so the weights are close to your chest. This is one complete reps.
  • Reps 4-5 times as recommended, in 3 sets.


Remember that correct technique and high attention are essential to avoid any injury. Beginners should make sure they have adequate grip capabilities and start with lighter weights.

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 at first without gaining a lot of strength, and over time once you have progress to an intermediate lifter, strength and size become closely related.
  2. In general, one heavy workout per week is sufficient for the triceps. This is especially true for compound movements like the bench and overhead press together, because the heavier the training, the more time your body will need to recover from the exercise, to start strong again.



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

Anytime you push something with your hands like a door, 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. As a result of a better punching and pulling workout, the end result is an improved appearance and an increased strength and physique.

If you want to build a well-balanced arm and look like a real builder, you need to compensate for the triceps muscle with a Biceps Muscle workout that 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.