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Best Tricep Workout for Men | 8 Power Workouts

best tricep workout for men

Exercise Details (Triceps Workouts)

Body Part: Arms

Target Muscle:  Triceps

Equipment: Dumbbells

Category: Exercise for men


Did you know that your triceps actually make up 60% for your upper arm? In other words, if your searching for huge muscles definition, you need to add more extra care to develop these muscles and our plan will Guide you for 8 Power of best tricep workout for men.

In Addition Because if you want sculpted arms, your triceps are equally important as your biceps.

The Triceps is a muscle on the back of the upper arm that contributes significantly more to your upper arm size than your biceps muscles.


Triceps and Daily Life

Strong arms are important for almost every movement of upper body you do in your life for each day, and triceps are often for the heavy elevator.

Anytime you push something like a door, a stroller or a barbell, you are using your triceps muscles.

Triceps also play a main role in some of the most effective and popular workouts, like the push-up and bench press. Which leads to a better bench,  pull-ups, and the final result is all around improved outlook and increase fitness.


Extra Tips regarding Triceps workouts

  1. Heavy compound workouts are best for adding more strength and size. The reason for this while you can gain a fair amount of muscles in the beginning without gaining much strength, by time once you graduate to an intermediate lifter, the strength and size become closely correlated.
  2. One heavy Triceps workout per week is generally enough. This is especially true of compound movements like the bench and overhead press, because the heavier you train is, the more time your body needs to recover from the workouts.

Triceps muscle anatomy


Triceps muscle structure

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

The triceps attaches to the upper arm and shoulder joint in three places, so it has three heads, hence the name tri-ceps.

The name of these (3) muscle heads are long, lateral and medial.


Image source wikipedia

Animation Color indication: Long head  Lateral head   Medial head


Triceps Function

The triceps job is to extend the elbow (move the forearm away from the bicep) and help stabilize the shoulder during the most upper body exercises like lats pull-downs, flyes, and push-ups.

Based on summary of medical references the functions that the long head is employed when sustained force generation is demanded, or when there is a need for a support control of the shoulder and elbow. The lateral head is used for movements requiring occasional high intensity force, while the medial head enables more precise, low-force movements.

Triceps Function


Benefits of this Workout

There are many benefits for Tricep workouts home, which target the upper-body and main Arms Muscle. Below is list of major benefits:

  • The Triceps muscles located on the back of your upper arms it will help stabilize your shoulders joint and as extensor of the elbow.
  • It provides strengthening and make your arms and shoulders bigger and thicker.
  • In addition, it provides a main functionality of flexibility and increase range of motion for your arms.


Safety Equipment

Before starting, it is highly recommended for you to wear elbow and Crossfit hand Grips to avoid any sort of tissue damage or dislocation of bone. During Tricep workouts for men commonly requires elbow safety gear.

forearm safety equipment

How to Warm Up Your Triceps?

Warm-ups and stretches are a significant part in every workout of our body part. Based on a study, a warm up should imitate the expected exercise by pumping those muscles. Stretching your triceps is the best way to improve your upper body’s flexibility and range of motion. Simple stretches like overhead triceps, it’s a basic forms that you can do just about anywhere. Also you can try dynamic stretches, like arm swings.

  • Arm Swing: Raise your arms straight to your sides so they’re parallel to the floor. Keeping them straight, rotate your arms in backward circles for 30 seconds. Then rotate them forward for 30 seconds.
  • Overhead Stretch: Can be performed by raise your left elbow and reach toward your upper back. stay on this position for about 30 second, then once finish switch and do the same to right elbow side. Repeat 2 – 4 times per each side.
  • Remove any weights from the barbell. Grasp the barbell with your palms up and hold your arms straight down in front of you, then curl them up towards your chest. Repeat 30 times at a steady pace.


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

And the best way to build strong, firm triceps is to choose the correct exercises that hit all those (3) joined fibers muscle from every angle.

Below will demonstrate and explain (8) workouts which important to maintain your dream triceps muscles.


Best Tricep Workout for Men


Exercise # 01: Lying Triceps Extension

(Equipment: Dumbbells)

Triceps exercise 1 Lying Triceps Extension

How to Perform?

  • Pick a pair of suitable weight dumbbells for you.
  • Now lie on workout bench maintaining a neutral position, straight arms and shoulder width grip.
  • Raise the dumbbells above the forehead, bend the elbows up straighten with fully extent. (starting position)
  • While breathe in and maintain the position of upper arms steady and elbows in, slowly lower the weight until the dumbbells are near to your ears.
  • At this position point,  while keeping the elbows in and the upper arms steady, breathe out and bring the weight back up to the starting position.
  • Repeat for 4-5 times as recommended.

Exercise # 02: Swiss-Ball Lying Triceps Extension

(Equipment:  Swiss Ball, Dumbbells)

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

How to Perform?

  • Holding a suitable weighted dumbbell in each hand.
  • Lie back on a Swiss ball so your middle back and upper are supported (The lower back should not touch it) and your feet are positioned firmly straight on the ground. Bend the knees at 90 degree.
  • Raise your hips slowly so they are in line with your torso.
  • Press the dumbbells over your chest, your palms facing in, and you elbows are fully extended. (starting position)
  • Lower the dumbbells by bending the elbows 90 degrees until reach your ears. (Insure your upper arms fixed and shouldn’t move)
  • Hold for one second and return to the starting position by contracting the triceps and straightening your arms.
  • Repeat for 3-5 times as recommended.

Important Tip

make sure that your movements are slow as you have the heavy dumbbells in the hands. This will put some force on the triceps when the dumbbells go overhead.

Exercise # 03: Cross-Body Unilateral Extension

(Equipment:  Dumbbells, Bench)

Triceps exercise 3 - Cross-Body Unilateral Extension

How to Perform?

  • Move towards the dormant side while sitting on a workout bench.
  • Grab the edges of the bench.
  • Using overhead grip, pick the arm exercises dumbbells in the hand which is not dormant.
  • Raise the dumbbell up above the shoulder by fully extend your elbows. (starting position)
  • Finish workout by Lower the dumbbells by bending elbows 90 degrees until reaches toward your chest.
  • Maintain the position of the upper arm in this phase, then go back to the starting position.
  • Complete the full workout session with this arm then switch and repeat with the second Arm.
  • Repeat for 4-5 times as recommended.

Exercise # 04: Overhead Triceps Extension

(Equipment:  Dumbbells, Bench)

Triceps exercise 4 Overhead Triceps Extension

How to Perform?

  • Grab the edges of a suitable dumbbells using your both hands.
  • Now sit at the second edge of a bench while placing the palms on the bars.
  • Hold the dumbbells by both hands and slowly Press up and lift the weight over your head until both arms elbows are fully extended. (starting position)
  • Now slowly lower down forearms until touches your biceps. The dumbbells positions then will be behind your head.
  • Try to keep position for a while to increase triceps strength.
  • Stop, and then go back to the starting position where you started.
  • Repeat for 4-5 times as recommended.

Exercise # 05: Swiss-Ball Overhead Triceps Extension

(Equipment:  Dumbbells, Swiss Ball)

Triceps exercise 5 Swiss-Ball Overhead Triceps Extension

This exercise is among the basic workouts to improve the triceps. It is recommended by most of the fitness trainers.

How to Perform?

The Swiss-ball overhead triceps extension is performed just like simple overhead bench triceps extension. However, there is a little change in maintaining balance using the ball. This makes it more challenging.

Exercise # 06: Unilateral Overhead Triceps Extension (Lean)

(Equipment:  Dumbbells and  Workout Bench)

Triceps exercise 6 - Unilateral Overhead Triceps Extension (Lean)

This exercise is among the basic workouts to improve the triceps. It is recommended by most of the fitness trainers.

How to Perform?

  • Pick a lightweight dumbbell in a hand which is non-dormant.
  • You have to use overhand grip while sitting on the edges of a bench.
  • Move the torso 75-degree angle while leaning on the bench.
  • There is no need to bring a protractor in order to see the 75-degree angle. All you have to do is stay between 45 to 90 degrees.
  • Place the second hand on the workout bench as it will support the body.
  • Raise the dumbbell overhead straightly while ensuring that it is at the same angle just like the body.
  • Start lowering the dumbbell behind the head at an angle (This movement should be towards the opposite ear).
  • Stop, and start again to move towards starting position.
  • Maintain the position of upper arms during this workout.
  • Complete a set using this hand and use the second hand to restart the exercise.

Exercise # 07: Unilateral Triceps Kickbacks

(Equipment:  Dumbbells, Bench)

Triceps exercise 7 - Unilateral Triceps Kickbacks

How to Perform?

  • Pick a lightweight dumbbell in the hand.
  • Move your second hand and knee on the workout bench. (This exercise is similar to the one-arm row)
  • Place the foot flat on the ground (non-dormant foot only) and bend forward.
  • This will make your hips and torso parallel to ground.
  • Pick the dumbbell and bring it to sides of the abdomen using neutral grip while the elbow facing the ceiling. Bent your elbows to 90 degrees. (Starting position)
  • In order to finish this exercise, you have to lift the dumbbell up by fully extend your elbows straight.
  • Stop for 2 seconds and move towards the starting position slowly.
  • Complete this set using one side then switch using second arm side and repeat workout.

Exercise # 08: 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 men. (You can also use a lightweight dumbbell if you are beginner to this practice)
  • Start by laying with your back on a flat workout bench, the feet in front.
  • Now grape on each hand and holding a dumbbell and place them above your chest directly. (starting position)
  • Take deep breath and Press up the dumbbell away from your chest, by extend elbows.
  • Never angle the dumbbell outward. This will reduce the involvement of triceps.
  • Lower down the dumbbell to starting position.
  • Take a short break before you move to the next rep.
  • Repeat for 4-5 times as recommended.


Remember, high technique and attention is needed to avoid any injury. It would be better to ask a friend to assist you during the exercise. People who are beginners should ensure that they have enough gripping potential.


If you want to shape a toned Balanced Arms and looks a real builder you need to offset the Triceps muscle by workout on « Biceps Muscle » it’s equally important as your triceps.


Challenge enough to Boost your Body to Next Strength level!

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

You will be pleased by see more results by Time.


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