Unlocking the potential of your triceps is key to building impressive upper body strength and aesthetics. The triceps, making up two-thirds of your arm, are crucial for powerful elbow extension and shoulder stability.
Focusing on these muscles not only enhances arm definition but also improves overall upper-body performance. In this guide, we’ll explore tricep workouts that can help you achieve your fitness goals.
Whether you’re aiming for strength, size, or endurance, these exercises are tailored to provide optimal results for all fitness levels.
7 Tricep Workouts For Men
Here are some of the best tricep workouts for men to build strength and muscle in 2025:
- Overhead Cable Tricep Extension.
- Ring Dip.
- Rope Tricep Extension.
- Ticeps Dip.
- Tricep Dumbbell Kickback.
- Barbell Close-Grip Bench Press.
- Band Tricep Kickback.
These exercises target different parts of the triceps, enhancing muscle definition and strength.
7 Best Tricep Workouts For Men
Ready to transform your triceps? These seven workouts are designed to target every part of your triceps, ensuring balanced development and maximum gains. Let’s dive into each.
Overhead Cable Tricep Extension
The overhead cable tricep extension targets the triceps brachii, particularly the long head. Elbow extension in the overhead position leads to greater muscle growth. The long head is emphasized due to the arm’s overhead position, fully stretching and engaging the muscle.
Secondary muscles involved include the anterior deltoids and core muscles, which help stabilize the movement. Incorporating this exercise into your routine enhances tricep size, improves upper arm aesthetics, and boosts functional strength.
It’s a staple for well-rounded arm development, especially for athletes and bodybuilders.
How To Do
- Attach a rope handle to the high pulley of a cable machine.
- Stand with your feet shoulder-width apart, facing away from the machine.
- Grasp the rope with both hands, palms facing inward, and extend your arms overhead.
- Keep your elbows close to your head and your core engaged.
- Slowly lower the rope behind your head by bending your elbows, feeling a stretch in your triceps.
- Extend your arms back to the starting position, focusing on contracting your triceps.
Tips
- Keep your core engaged to maintain balance.
- Avoid flaring your elbows to prevent shoulder strain.
- Use a controlled motion to maximize muscle activation.
- Start with a lighter weight to perfect your form.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Ring Dip
The ring dip is an advanced bodyweight exercise that targets the triceps, chest, and shoulders. The rings’ instability engages stabilizing muscles for a comprehensive workout.
This exercise mainly works the triceps brachii, with the pectoralis major and anterior deltoids also involved. The core and forearms help stabilize the body as secondary muscles.
Ring dips require less shoulder extension than traditional dips, reducing shoulder stress. They are safer for those with shoulder concerns.
Overall, ring dips effectively build strength, enhance muscle definition, and improve functional fitness. They are especially beneficial for gymnasts and calisthenics athletes.
How To Do
- Adjust the rings to a height that allows you to start with arms fully extended.
- Grasp the rings and lift your body off the ground, maintaining a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Descend until your shoulders are below your elbows.
- Push back up to the starting position, extending your arms fully.
Tips
- Keep your core tight to prevent swinging.
- Maintain a neutral wrist position to avoid strain.
- Focus on a slow, controlled descent and ascent.
- If you’re new to ring dips, use a band for assistance. Loop it around the rings and place your knees or feet on the band.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Rope Tricep Extension
The rope tricep extension is an effective exercise for isolating the triceps brachii, particularly the lateral and long heads. It allows for a full range of motion and better contraction, enhancing muscle activation.
This exercise focuses solely on the elbow joint, making it simpler to perform and master, especially for beginners. Single-joint exercises like the rope tricep extension can increase muscle thickness by 5.83% and boost maximum force by 11.87%.
How To Do
- Attach a rope handle to the high pulley of a cable machine.
- Stand with your feet shoulder-width apart, facing the machine.
- Grasp the rope with both hands, palms facing each other, and extend your arms down.
- Keep your elbows close to your body and your core engaged.
- Slowly extend your arms downward, separating the ends of the rope at the bottom.
- Pause briefly at full extension, feeling the contraction in your triceps.
- Return to the starting position in a controlled manner.
Tips
- Keep your elbows stationary and close to your sides.
- Avoid using momentum; focus on controlled movements.
- Start with a lighter weight to master the form.
- Ensure a full range of motion for maximum benefit.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Triceps Dip
Triceps dips are a bodyweight exercise that effectively targets the triceps brachii, particularly the lateral and medial heads.
This exercise is beneficial for individuals looking to enhance their pushing power, making them ideal for athletes and fitness enthusiasts. Incorporating dips and other bodyweight exercises can build muscle, reduce fat, and enhance overall muscle health and performance.
How To Do
- Position yourself on the tricep dip machine, gripping the handles firmly.
- Lift your body off the platform, keeping your arms fully extended and supporting your weight.
- Lean slightly forward while keeping your core engaged throughout the movement.
- Slowly lower your body by bending your elbows, keeping them close to your sides.
- Descend until your shoulders are below your elbows.
- Push back up to the starting position, fully extending your arms.
Tips
- Keep your elbows close to your body to focus on the triceps.
- Avoid being too upright; a slight forward lean helps engage the triceps more effectively.
- Use a slow and controlled motion to maximize muscle engagement.
- If new to triceps dips, use an assistance band or adjust the machine for support.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Tricep Dumbbell Kickback
The tricep dumbbell kickback is a popular isolation exercise that targets the triceps, especially the lateral and long heads.
The straightforward movement maximizes tricep engagement by fully extending the arm (elbow extension) and emphasizing the squeeze at the top. This significantly activates the lateral head, helping to create the desirable horseshoe shape.
The secondary muscles involved are the posterior deltoids and core, which help stabilize the body. This exercise is excellent for toning and strengthening the triceps and complements other tricep workouts with dumbbells.
How To Do
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips, keeping your back straight and your torso almost parallel to the floor.
- Bend your elbows to form a 90-degree angle, keeping your upper arms close to your body.
- Extend your arms backward, straightening your elbows and squeezing your triceps at the top of the movement.
- Slowly return to the starting position by bending your elbows.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Focus on a slow and controlled motion to maximize muscle engagement.
- Use a lighter weight initially to perfect your form.
- Keep your upper arms stationary; only your forearms should move.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Close-Grip Bench Press
The barbell close-grip bench press is a compound exercise that targets the triceps brachii, emphasizing the chest and shoulders. This exercise is excellent for building upper body strength and size due to the heavy load you can lift.
The narrow grip maximizes tricep engagement by reducing chest involvement, achieving 70.3% muscle activation. Secondary muscles include the pectoralis major (chest) and anterior deltoids (shoulders).
The barbell close-grip bench press is ideal for increasing pushing power and upper-body muscle mass. This compound movement pairs well with other tricep workouts for a balanced upper-body routine.
How To Do
- Lie on a flat bench and grip the barbell with hands shoulder-width apart.
- Lift the barbell off the rack, holding it above your chest with arms fully extended.
- Lower the barbell slowly to your mid-chest, keeping your elbows close to your body.
- Press the barbell back to the starting position, fully extending your arms.
Tips
- Avoid placing your hands too close; keep them shoulder-width apart to prevent wrist strain.
- Keep your elbows close to your body to focus on the triceps.
- Ensure your feet are flat on the floor to maintain stability.
- Engage your core to maintain proper form and prevent back arching.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Band Tricep Kickback
Band tricep kickbacks are an isolation exercise targeting the triceps brachii, particularly the lateral and long heads. It enhances muscle definition and endurance due to the constant tension provided by the resistance band.
The triceps are the primary movers, with the posterior deltoids and core aiding stability. This exercise is ideal for home workouts, travel routines, and rehabilitation.
It offers a controlled, low-impact way to build strength gradually, benefiting rehabilitation patients. Adding this exercise along with tricep stretches can enhance recovery and flexibility.
How To Do
- Stand on a resistance band with your feet shoulder-width apart, holding the band handles.
- Bend at the hips, keeping your back straight and your torso almost parallel to the floor.
- Bend your elbow to form a 90-degree angle, keeping your upper arm close to your body.
- Extend your arm backward, straightening your elbow and squeezing your triceps at the top of the movement.
- Slowly return to the starting position by bending your elbow.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Ensure your upper arm remains stationary; only your forearm should move.
- Adjust the band’s tension to match your strength level.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Tricep Workout For Men Routine
Achieving well-defined and powerful triceps requires a strategic mix of exercises that hit all angles. This exciting routine combines the best movements to maximize muscle growth and definition.
Exercise | Sets x Reps |
|---|---|
| Overhead Cable Tricep Extension | 3–4 sets x 8–12 reps |
| Barbell Close-Grip Bench Press | 3–4 sets x 6–10 reps |
| Rope Tricep Extension | 3–4 sets x 8–12 reps |
| Triceps Dip | 3–4 sets x 6–10 reps |
| Tricep Dumbbell Kickback | 3–4 sets x 8–12 reps |
Anatomy Of The Triceps
The triceps brachii, or triceps, is a large muscle on the back of the upper arm. It has three heads: long, lateral, and medial. Each head plays a specific role and is activated by different movements and exercises.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Triceps Lateral Heads
The lateral head is on the outer side of the upper arm. It primarily extends the elbow and is highly activated during pressing movements, contributing to the “horseshoe” shape of well-defined triceps.
At 60–90-degree angles, the lateral head works up to 80%, developing a strong, sculpted arm during elbow extension.
When you push open a heavy door or perform a push-up, the lateral head of the triceps is highly active. Weightlifters and football linemen benefit from a strong lateral head for powerful pushing motions.
Triceps Medial Heads
The medial head is on the inner part of the upper arm, beneath the long and lateral heads. It plays a crucial role in stabilizing the elbow joint and is active during all tricep movements.
During repetitive movements, the medial head stays highly active, providing sustained muscle engagement. When you carry groceries or hold objects close to your body, the medial head of the triceps keeps your arms steady. Golfers and baseball players rely on it for arm stability.
Triceps Long Heads
The long head of the triceps is unique because it crosses the shoulder joint, attaching to the scapula (shoulder blade). It is involved not only in elbow extension but also in shoulder movements.
The long head helps with shoulder extension and moving the arm inward, essential for reaching behind and throwing. This head is important for athletes like baseball pitchers and swimmers who need strong, coordinated shoulder and arm movements.
Benefits Of Tricep Workouts For Men
Tones Muscles
Toned muscles result from regular exercise and proper nutrition, leading to a well-defined, firm appearance. Tricep workouts help achieve this by targeting the muscles making up two-thirds of the upper arm.
Exercises like tricep pushdowns and overhead extensions isolate and engage the triceps, enhancing muscle definition. Toning the triceps supports balanced muscle proportions, preventing injuries and muscle imbalances.
Tricep workouts benefit all fitness levels, especially beginners wanting a strong foundation and quick muscle tone results.
Builds Strength
Building strong triceps is vital for overall upper body strength. The triceps play a key role in pushing movements, fundamental in various exercises and daily activities.
Strength training with proper loading and progressive overload maximizes tricep strength and muscle growth. Strengthening the triceps improves performance in bench and shoulder presses, enhancing athletic capabilities and making tasks easier.
Strong triceps support the shoulder joint, reducing injury risk during heavy lifting, and benefiting athletes and powerlifters using powerful pushing motions.
Improves Appearance
Well-developed triceps contribute significantly to arm appearance, adding aesthetic appeal with a balanced, muscular look.
These popular exercises stimulate your triceps, promoting muscle hypertrophy and increasing muscle size, enhancing arm definition. Bodybuilders and fitness enthusiasts focusing on tricep development will see notable improvements in arm appearance.
Tricep Training Tips
- Perform each exercise through a complete range of motion to maximize strength, power, and hypertrophy gains. This ensures you’re working the muscle fully.
- Slow down the eccentric (lowering) phase of the movement. This increases time under tension, promoting muscle growth and strength.
- Focus on tensing the tricep fibers during each movement. Establishing a strong mind-muscle connection enhances muscle activation and results.
- Balance your routine with isolation exercises like tricep pushdowns and compound movements like close-grip bench presses. This combination ensures comprehensive muscle engagement.
Conclusion
Incorporating dedicated tricep workouts into your fitness routine is essential for building strong, defined arms. The triceps make up a significant portion of your upper arm, contributing to both strength and aesthetics.
Follow these tips and consistently challenge your triceps with varied exercises and proper loading to see impressive gains. For beginners and seasoned athletes alike, focusing on triceps development will help you achieve fitness goals and improve performance.
Frequently Asked Questions
It depends on your training goals. For muscle growth, aim for 3–4 sets of 8–12 reps. For strength, do fewer reps with heavier weights.
Triceps don’t necessarily need heavy weights. Moderate weights with higher reps can build muscle, while heavyweights are for strength gains.
It is okay occasionally, but consistent training is crucial for muscle growth and balance. Don’t skip triceps workouts too often.
Yes, it can lead to overtraining. Allow at least 48 hours for muscle recovery to avoid injury and promote growth.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Cristian Ortega, PT Certified Personal Trainer
