Triceps may not be as evident as biceps but are just as important. If you want that buff, built-up, and amazing body, you need to work on your triceps too! Working on triceps may not be as nice and easy as biceps. However, you will definitely get those glorious muscles you are aiming for with the right tricep workouts.

Since triceps make up a big portion of your upper arm mass, you need to put effort into taking care of your muscles. You won’t have strong arms if you do not learn how to balance your arm exercises. Simply put, you have to exercise not only your biceps but triceps as well.

 

10 Best Tricep Exercises for Men

So, what are the best tricep workouts that usually work? We all know that there are many tricep workouts that fitness enthusiasts and professional trainers recommend, but which among the many of them actually work to give you well-toned and muscular arms?

These tricep workouts are tested and proven to be effective. Simply mix and match these exercise routines, and you’ll get your desired triceps in no time!

1. The Diamond Push-Up

Push-ups are helpful in many ways. Most people know how to do the standard and basic push-up, but to work your tricep muscles more, you need to move your hands closer to each other. This can be trickier than the regular push-ups you’re used to. However, this will make a huge difference to your triceps – as much as it does for your pecs.

  • Lower yourself to a standard push-up position
  • At chest level, place your hands closer together. Make sure that your thumbs and forefingers are touching each other. This might be hard for some who are not used to this routine. You’ll get used to it over time
  • Ensure that your spine is straight. Squeeze your core and glutes tightly
  • Lower yourself down to the floor
  • Hold the position while maintaining the squeeze on your core and glutes
  • Push-up to your original position and straighten your arms
  • Repeat

Sets: 3 Reps: 15-20 Rest: 1 minute between each set

2. Dumbbell Floor Press

This is a variation of the floor press and is used for your triceps and a little bit for your chest muscles. The dumbbell floor press primarily targets your triceps because of the short movements you have to do. As a matter of fact, it can be considered a tricep-isolation exercise. It is also helpful to remove the possible strain on your shoulders as you exercise since you are using the floor as support.

  • Take a dumbbell you are comfortable with to work on
  • Lie down with your back flat on the ground with knees bent. Make sure that the floor surface you are using is flat. Bumps and folds on the floor can cause unwanted strains and injuries
  • Hold the dumbbells over your head and extend your elbows straight. Secure your grip so that the dumbbells will not fall on your face
  • Bend your arm to lower down the dumbbells. Let your elbows touch the ground. Pause for 2-3 seconds and raise the dumbbells again
  • Repeat

Sets: 3 Reps: 12-15 Rest: 1 minute between each set

3. Skullcrusher

Fear not the name! Skullcrusher may not be for beginners, but it is still doable with proper guidance and professional help. Also called the lying triceps extension, there are many different ways that you can perform this triceps workout and exercise. Once you include this in your tricep workout, it will significantly boost your muscles as long as you are faithful to your routines and workout schedule. You can use an EZ bar or dumbbells for this one exercise.

For EZ bar:

Using an EZ bar is more comfortable for your wrists since the wider grip can be easily balanced. It also reduces elbow flare as long as you take hold of it at about shoulder-width.

  • Lie down with your back flat on a bench. Make sure that the surface you are using is flat and that you are properly and comfortably positioned
  • Grab the EZ bar and extend your arms straight up. Maintain some tension in the middle of your back and fully flex your triceps while keeping your arms straight
  • Lower the bar slowly while you keep your elbows fixed and tucked in
  • Extend your arms again to your starting position. Make sure that you do not lock your elbows in the process
  • Repeat

Sets: 3 Reps: 10 Rest: Superset

For Dumbbells

Technically, the routine for the skullcrusher tricep workout using dumbbells is almost the same as with the EZ bar. The only difference is the exercise equipment you are using. Nonetheless, using dumbbells has its own pros. One of which is the fact that you can work each arm independently. You also have more liberty in performing the routine with whatever grip suits you best. Dumbbells for the skullcrusher offer various ways to properly (and extremely) work your triceps better.

  • Lie down with your back flat on a bench or straight on the floor. Ensure that the surface you are using is flat and that you are properly and comfortably positioned to avoid any unnecessary accidents
  • Grip a dumbbell for each arm and extend your arms upward. The dumbbell shaft should be in a vertical position
  • Move the dumbbell down until it is an inch away from the rear of your head. Keep your elbows flexed and tucked in. The upper arm should constantly remain perpendicular to your body. Do not let it move while you are doing this triceps workout
  • Extend your arms back upwards to your starting position slowly. Do not lock your elbows when you get back to the starting form
  • Repeat

Sets: 3 Reps: 10-12 Rest: Superset

4. Basic Bench Dips

Bench dips are a great part of a tricep workout, too! Though it is considered a basic exercise for most, this exercise is fundamentally important to building up your triceps and chest area. However, there is one important consideration that you should be aware of! This exercise is strongly contraindicated to people with pre-existing shoulder injuries. Though considered a basic exercise, shoulder impingement can cause an injury to the muscles in your shoulder area. You need to perform this routine carefully and properly using the right body mechanics.

  • Stand while your back faces the bench. Grab the bench with both hands measuring shoulder-width
  • Extend your legs in front and keep them straight. Flex your elbows and slowly lower your body until you create a 90-degree angle with your arm and forearm
  • Lift yourself back to your starting position as you push up using your triceps
  • Repeat

Sets: 3 Reps: 10-12 Rest: 1 minute in between each set

5. One-Arm Floor Press with Kettlebell

A kettlebell is an amazing tool that can be used for tricep workouts. With it, you can do isolated tricep exercises and focus more on working your tricep muscles. The use of a kettlebell ensures that your muscles are working hard. It is also a good exercise for people who want to develop their chest muscles along with their triceps.

  • Lie flat on the floor. Ensure that the surface is free from bumps and other conditions that can injure you while doing your routine
  • As the floor supports your upper arm, hold the kettlebell in one hand
  • Slowly extend your arm while pressing the kettlebell up as if reaching the ceiling
  • Lower the kettlebell to your starting position
  • Repeat for 1 set. Switch sides and do another set

***You can also make use of two kettlebells during the exercise and alternate sides throughout

Sets: 2 Reps: 10 Rest: Superset

6. Push-Up

Push-up may be common, but for good reason. Traditional push-ups are essential for building your upper body strength. They successfully work your core, chest, shoulders, and tricep muscles. They also benefit your lower back by strengthening it. As you do this exercise, make sure that you are performing it correctly. When you include push-ups in your tricep workout routine, you do good to a lot of your muscle groups.

  • Get down on all fours. Place your hands on the floor at an angle that is slightly wider than your shoulders
  • Straighten your body, arms, and legs. Engage your core
  • Lower down your body to the floor until your chest is close enough to the floor. Do not go all the way down to touch the floor
  • Pause for 2-3 seconds and thrust yourself upward by pushing up
  • Repeat

Sets: 3 Reps: 20 Rest: 1 minute in between each set

7. Triceps Kickbacks

Kickbacks are an effective tricep exercise that is also good for toning. However, if you want to bulk up, this isn’t the kind of exercise that will get you to great lengths. It is probably the second-best after diamond push-ups for toning your triceps. Kickbacks activate around 88% of your muscles since you have to work against gravity as you do the routine. The proper form of a kickback includes using your shoulders to help stabilize your upper arm. If you cannot stabilize your arm and your elbow keeps falling, try lowering down the weight of your dumbbell.

  • Get a dumbbell for each hand. Keep your palms inward facing each other and knees slightly bent
  • Keep a straight spine and engage your core while you bend forward at the waist. You may also use a bench to help you with bending. Your torso will be nearly parallel to the floor
  • Tuck in your chin, keep arms close to your body
  • Exhale and straighten your elbows backward. This will engage your triceps
  • Hold for 2-3 seconds and inhale while lowering your arm back down to its starting position. Make sure that only the forearms are moving during your triceps workouts
  • Repeat

Sets: 3 Reps: 8-16 Rest: 30 seconds in between each set

8. Bar Pushdown

A bar pushdown is an exercise done using a cable machine. It is mostly done in gym centers where the equipment is at hand. The focus here is to keep your elbows still as you thrust the weight down. Do not lift the bar too high as your elbows may move upward too. If you move your elbows, this workout will be less effective in exercising your triceps.

  • Stand straight in front of a cable machine. With elbows bent to 90 degrees, hold onto the bar
  • Push the bar down while keeping your elbows still. Contract your triceps as you move your arms
  • Take the bar up to chest level. Make sure that you keep your elbows immobile
  • Repeat

9. Rope Triceps Pushdown

This exercise is similar to the bar pushdown but uses a different tool, which is a rope. Triceps pushdown is an isolated triceps exercise. It is an effective exercise for your triceps as it focuses on how to tone and build muscles in that area. On top of that, it also affects other secondary muscles that include your lats, obliques, pecs, and abs. These other muscles support your body as you do the pushdown motion. You may also use a resistance band at home for this particular exercise if you cannot get to the gym.

  • Look for a horizontal surface above your head where you can conveniently attach a resistance band
  • Stand tall and keep feet apart at shoulder length while facing the horizontal surface with the band
  • Grab the ends of the band and keep your elbows tucked in
  • While keeping your elbows fixed, push the rope down until your arms are extended fully
  • Return to your starting point
  • Repeat

10. Overhead Triceps Extension

This particular exercise is a good addition to your tricep workout because it is a strength exercise that improves the back of your upper arm. It is a common exercise for triceps that a lot of people love as well. In doing this move, ensure that you anchor your shoulder blades the entire time. Do not forget to engage your core so that you get the maximum benefit of working out your center.

  • Stand on a flat surface, feet at hip-width apart. You may also do this exercise in a sitting position
  • Using both hands to hold a dumbbell
  • Extend your arms straight over your head so that the dumbbell is above your head
  • Keep your arms and elbows straight and still as you slowly bend your elbows. Lower the weight at the back of your head until your arm forms a 90 degrees angle
  • Pause and return to your original position
  • Repeat

Sets: 3 Reps: 10 Rest: 1 minute in between each set

How often should I do tricep workouts?

According to the American College of Sports Medicine (ACSM), you can train or work out your triceps at least twice each week. But you should do so on non-consecutive days. You mustn’t under or overdo your exercises. Underdoing it can result in non-formation of your tricep muscles, whereas overdoing it can result in muscle fatigue and injury.

Since the triceps are relatively small muscles, most exercises are done for 8 to 12 repetitions. For toning and strengthening during your tricep workouts, adding two to three chest exercises to your workout can help you tone better. Meanwhile, if you want to burn those excess fats and extra calories, you can bump up your routine to thrice a week with repetitions from 10-15 and shorter rest periods of 30 seconds between sets.

Why is it important to develop my triceps?

It is essential to develop your triceps for a lot of reasons. Typically, your triceps are important for the proper functioning of your arms, elbows, and shoulders. The triceps extend your elbow, extend and adducts your shoulders, and pulls your arms closer to your body. With weak triceps, you will not be able to do many activities that require these movements.

Your triceps are key players in your upper body strength. They allow you to hold onto heavy materials and the push and pull motion of your body. If you do not use your tricep muscles enough to sustain them, it can affect other muscle groups in your body. You need to develop your triceps to ensure that you keep a healthy and fit body that can help you with your daily movements and day-to-day workload.

What is the best exercise to include in my tricep workouts?

The 10 exercises mentioned above are key exercises that you can include in your tricep workouts. These exercises help tone and build your tricep muscles when performed correctly with proper body mechanics. On top of that, many exercises that we listed here can be done in the comfort of your own homes with simple exercise equipment such as dumbbells and resistance bands. You do not need to go to the gym nor use special tools to do your workout. After all, you do not want any excuses if you really want to get those toned and bulky triceps, right?

Are there important things I need to know when doing my workout?

Yes! There are important things that you need to do every time you do your triceps workouts. The following are our key pointers that you should never forget:

  • Warm-up exercises are important before starting your tricep exercises. Warming-up allows your body to prepare for what’s about to come. It raises your body temperature and increases blood flow to the muscles, which reduces muscle soreness and lessens the risk of injury while doing your routine.
  • Training plans are important if you want to work your muscles accordingly. Some people have a split routine where they work their triceps one day and work on other muscle groups the next day. If you do this, it is vital to note that you are also somehow working on your triceps when you work your chest and shoulder muscles. You do not need to work out your triceps for the next 48 hours from the day of your chest or shoulder workout. Plan your tricep workouts accordingly for the best result.
  • Patience is a virtue, even with exercises. You won’t be able to see significant improvement after just a day or two of working out. It takes several weeks and even months for some to see improvement.
  • Do not be afraid to seek professional help. Professional trainers have specific knowledge that you do not know about. If you are a beginner, you can learn a lot when you ask for advice. Some are afraid to ask for help, thinking that it’s embarrassing. However, you do not have to be embarrassed. There are many people – regardless of age and gender – that feel the same way at first. But when they muster the courage to ask for professional help in developing their muscles, particularly their triceps, they can finally achieve their goal faster than when they did it alone.

Is there a difference between toning and strengthening my triceps?

Yes, there is a difference between the two. Your toning routine may be different from strengthening your triceps. Toning means your triceps’ resistance and tension when it is at rest while strengthening means the power your muscles have during contraction. When you do tricep toning, it does not necessarily mean you are strengthening your triceps. However, doing strengthening exercises usually helps in increasing your muscle tone.