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.
- Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
- Hiroshi Akima, Maeda, H., Koike, T. and Ishida, K. (2021). Effect of elbow joint angles on electromyographic activity versus force relationships of synergistic muscles of the triceps brachii. PLoS ONE, [online] 16(6), pp.e0252644–e0252644. doi:https://doi.org/10.1371/journal.pone.0252644.
- Md. Asraf Ali, Sundaraj, K., R. Badlishah Ahmad, Nizam Uddin Ahamed, Md. Anamul Islam and Sundaraj, S. (2014). Evaluation of repetitive isometric contractions on the heads of triceps brachii muscle during grip force exercise. Technology and Health Care, [online] 22(4), pp.617–625. doi:https://doi.org/10.3233/thc-140833.
- Hisayo Nasu, Phichaya Baramee, Natnicha Kampan, Akimoto Nimura and Akita, K. (2019). An anatomic study on the origin of the long head of the triceps brachii. JSES Open Access, [online] 3(1), pp.5–11. doi:https://doi.org/10.1016/j.jses.2019.01.001.
- Jeppe Bo Lauersen, Thor Einar Andersen and Lars Bo Andersen (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British Journal of Sports Medicine, [online] 52(24), pp.1557–1563. doi:https://doi.org/10.1136/bjsports-2018-099078.
- Hughes, D.C., Ellefsen, S. and Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, [online] 8(6), pp.a029769–a029769. doi:https://doi.org/10.1101/cshperspect.a029769.
- Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Calatayud, J., Vinstrup, J., Markus Due Jakobsen, Sundstrup, E., Brandt, M., Jay, K., Juan Carlos Colado and Lars Louis Andersen (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
0 Comments