Best‌ ‌Tricep ‌Exercises‌ and Workouts For Men

If you want to have muscular arms then you should work on both biceps and tricep muscles as for building muscles one should train every muscle group as it is essential for its growth. In the upper arm, the bicep might be the main show but the tricep should not be neglected as its muscles cover 60% of the upper arm so it’s worth your time to add some exercises and some size to the back of your arms.

Tricep Muscles overview

Best‌ ‌Tricep ‌Exercises‌ and Workouts For Men

It is important to know about all tricep muscles and understand how to hit them all in your workouts and make its growth to a ■■■■■ mode. Tricep has three different heads — lateral, long, and medial. You can target any one of them and maximize activation and add more emphasis on a specific head by doing the right exercises.

For perfect tricep muscle gains, you should train all these heads

Long Head muscle

The long head attaches two joints the shoulder and the elbow. It is at the back of your arm and covers the most part of the tricep exercises that have a full range of motion is best for the growth of long head muscle.

Lateral Head

The lateral head is on the most outer part of your arm. It is the most visible part of the tricep and makes them look bigger and jacked. The key exercises for the lateral head are those exercises that have movements with your arms at your side using an overhand grip.

Medial Head

Like the long head medial head is also on the back of your arm but it is a bit down of the long head and the most important task of the medial head is to maintain stability to the arm.

Tricep Workout tips

  • Before every workout warmup, your body and especially the muscles you are training that day.
  • As a beginner, you should stick to the machines.
  • Start with lightweight and add weights as u proceed.

1. Close-Grip Bench Press or Dips

‌Tricep ‌Exercises‌

The close grip bench press is one of the best exercises for tricep activation as it allows us to left heavyweight and in an easy way. it enables us to easily overload and lefts very heavyweights. I suggest starting with a heavyweight and low reps in a controlled manner to hit all the units of your triceps.


Hold the rode with a narrow grip as it mostly activates the tricep

  • Sets: 3 to 4
  • Reps: 8 to 12
  • Rest: 80 seconds between each rep.

2. Decline Triceps Extension(skull crushers)

Tricep ‌Exercises‌ and Workouts For Men

Set a customizable seat to a slight decay (around 30°), and lie on it with a free weight in each hand. Hold the loads over your chest, palms confronting one another. Curve your elbows and lower the loads to the sides of your head. Pick a weight you can complete 12 reps with on the primary set, and use it for each set.

  • Sets: 3 to 4
  • Reps: 8 to 12
  • Rest: 80 seconds between each rep.

3. Overhead Cable Extension(targets long head)

Best‌ ‌Tricep ‌Exercises‌

Since you pushed out some ■■■■■■■■■■■ weighty sets, it’s the ideal opportunity for some single-joint activities. An overhead link augmentation is ideal for underscoring that long head and working it through its full scope of movement. Transform this into a superset by joining an overhead drawdown with drag pushdowns. This blend of moves implies this exercise both completely broadens and gets the long head. For this activity, you’ll append the ropes to the high pulley on the link station.

  • Sets: 3 to 4
  • Reps: 8 to 12 to failure
  • Rest: 80 seconds between each rep

4. Cable Rope Triceps Pushdown(targets lateral head)


Like the pushdowns in the superset over, this exercise will constrain that long head into a full constriction. The main distinction for this exercise is the expansion of a shaking movement at the lower part of the augmentation. The science behind this is the physical science of opposition. At the point when the link is opposite to the moving piece of your body, the strain is most noteworthy.

Alternately, when the link is equal, the opposition is almost gone — that is the reason it feels easier when you arrive at the lower part of a standard pushdown. All things considered, the objective of this exercise is to keep up that opposite point, and hence the obstruction. As above, you’ll connect the ropes to the high pulley on the link station. To finish this exercise.

  • Sets: 3 to 4
  • Reps: 8 to 12 to failure
  • Rest: 80 seconds between each rep

5. Diamond Push-Ups(targets medial head)

Best‌ ‌Tricep ‌

Get into a push-up position with your hands inside shoulder-width. Keeping your abs supported, bring down your body until your chest is simply over the floor, at that point push up. For a serious exercise, utilize the band for obstruction by folding it over your back and holding an end in each hand.

  • Sets: 3 to 4
  • Reps: 8 to 12 to failure
  • Rest: 60 seconds between each rep

6. Dips Machine

Workouts For Men

Dips can be performed instead of Close-Grip Bench Press because both of these hit the same heads and are similar in many ways. it is a multi-joint exercise. to perform this exercise you have to start with normal dips with help of a machine or a friend and as you proceed you can use your body weight and further u can add band dips to take your exercise to the next level.

7.Lying Triceps extension (skull crushers)

Lying Triceps extension

This exercise can be performed in two ways over-the-head or behind-the-head in both the ways the elbow stays in one place. This is one of the best exercises for building tricep size muscles.

To perform this exercise you have to lay on your back and hold the rod in your hand, place elbows upward and bring your hands down to your forehead, and then bring your arms to the starting position.

  • Sets: 3-4
  • Reps: 10-12 until failure
  • Rest: 40 seconds between each set

Frequently Asked Questions

Here are some frequently asked questions related to Best‌ ‌Tricep ‌Exercises‌ and Workouts For Men

1.what is the best workout for triceps?

The best workout is that which includes all those exercises that hits all the three heads of the tricep.

2. How do I make my triceps visible?

When your tricep is built then it will be the most visible. so to make it visible you have to train your triceps every day and hit all those three heads.

3.which tricep exercises hit all three heads?

Close-Grip Bench Press, Decline Triceps Extension, Lying Triceps extension (skull crushers), Dips Machine, Diamond Push-Ups, Cable Rope Triceps Pushdown, Overhead Cable Extension

4.will 100 pushups a day change my triceps?

It a good fitness challenge and it will change your tricep if you are a beginner but as you proceed it will not be as effective as it was at the beginning because it only hits one head of the tricep.