Top 8 Triceps Exercises for Men
For men seeking to build impressive arm strength and size, focusing on the triceps is crucial.
Often overlooked, the triceps make up a significant portion of the upper arm and play a vital role in overall arm definition and strength. By incorporating the right exercises into your workout routine, you can effectively target and engage these muscles, ultimately achieving the well-rounded, chiseled arms you desire. In this article, we will explore the top eight triceps exercises for men, complete with step-by-step instructions and expert tips to maximize your results.
Close-grip bench press:
The close-grip bench press is a classic compound exercise that primarily targets the triceps while also engaging the chest and shoulders. With a narrow grip, lie back on a flat bench and lower the bar towards your chest before pressing it back up. Perform 3 to 4 sets of 8 to 12 repetitions.
Triceps Dips:
Triceps dips are an effective bodyweight exercise that isolates and strengthens the triceps. Begin by placing your hands on parallel bars, keeping your elbows slightly bent. Lower your body by bending your elbows until your upper arms are parallel to the floor, then push upwards to the starting position. Aim for 3 sets of 12 to 15 reps.
Skull Crushers:
Skull crushers, also known as lying triceps extensions, are a fantastic isolation exercise that hones in on the triceps. Lie flat on a bench, holding a barbell with a narrow grip above your chest. Slowly lower the weight towards your forehead, then extend your arms back up. Perform 3 to 4 sets of 10 to 12 repetitions.
Diamond Push-Ups:
Diamond push-ups are a bodyweight exercise variation that specifically targets the triceps. Assume a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards the diamond and push back up. Aim for 3 sets of 10 to 15 reps.
Overhead Triceps Extension:
The overhead triceps extension is an effective exercise that isolates the triceps while also engaging the shoulders. Stand or sit with a dumbbell held overhead. Keeping your upper arms close to your head, slowly lower the weight behind you, and then extend your arms back up. Perform 3 to 4 sets of 10 to 12 repetitions.
Triceps Pushdowns:
Triceps pushdowns using a cable machine target the triceps and provide constant tension throughout the movement. Stand in front of the cable machine with a straight bar attachment. Push the bar down until your elbows are fully extended, and then return to the starting position. Perform 3 to 4 sets of 12 to 15 reps.
Rope Triceps Extension:
Rope triceps extensions are a great exercise for targeting the lateral head of the triceps. Attach a rope to a cable machine and hold the ends with your palms facing each other. Keep your upper arms stationary while extending your forearms downward. Perform 3 sets of 12 to 15 reps.
Close-grip push-ups:
Close-grip push-ups are a challenging bodyweight exercise that effectively targets the triceps. Assume a traditional push-up position, but place your hands close together directly under your chest. Lower your body, squeezing your elbows close to your sides, then push back up. Aim for 3 sets of 10 to 15 reps.
Conclusion:
To achieve well-defined, strong triceps, incorporating a variety of exercises into your workout routine is essential. By performing the aforementioned exercises consistently and correctly, you can effectively target and strengthen your triceps. Remember to gradually increase the intensity and weight as your strength improves. Combine these exercises with proper nutrition and an overall fitness regimen for optimal results. Start sculpting your triceps today and watch your arms transform into a symbol of strength and power.
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The following video shows the best arm exercises you can do to improve your Triceps and Biceps
American Council on Exercise: "Close Grip Bench Press"
Mayo Clinic: "Dips"
Men's Health: "Get Bigger Triceps with Skull Crushers"
Muscle & Fitness: "Master the Diamond Push-Up for Better Triceps"
Bodybuilding.com: "Step-by-Step Overhead Dumbbell Triceps Extension"
ACE Fitness: "Triceps Pushdowns"
Men's Journal: "The 30 Best Dumbbell Exercises of All Time"
Verywell Fit: "How to Do Close-Grip Push-Ups"
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