Tricep exercises for men: Best guide for tricep-2023


The best tricep exercises for men to develop monster arms.

Without developing your triceps, you cannot achieve monster arms. While huge biceps may appear to occupy more room, let’s just say that bulging triceps are a requirement for attending the gun show. In actuality, the triceps muscle makes up close to 60% of the mass in your upper arm.

Therefore, to help you develop enormous muscles on the back of your arms, whether you’re a bodybuilder or just trying to get ripped, you need to incorporate the top 9 tricep exercises for men.

Tricep Exercises For Men – The Key To Monster Arms:

The secret to performing the best 9 tricep exercises for men is consistency and following a routine. You must practice these exercises for 4 to 8 weeks (or for however long it makes sense to incorporate them into your split) in addition to including them in your training.

The anatomy of the triceps.

Each of the tricep muscle’s three heads contributes to the overall appearance of a developed tricep muscle. You finish the horseshoe shape once all three are equally developed.

Tricep Long Head: 
located on the back of the arm and is in charge of the majority of the triceps’ mass.

Head Lateral:
Smaller than the long head, but still visible from the side (horseshoe’s top).

Medial Head:
Located on the back of the arm, close to the elbow, the third and least visible head of the triceps is crucial for stability and general strength.

How Do You Strike The Triceps Heads?

Each exercise on this list engages the lateral, long, and medial heads of the triceps. While it is not possible to exercise with just one head, you can concentrate to some extent by altering how you hold your hands and how you stand to work one head more intensely than the other.

To put the most resistance on the muscle so that it grows, we advise using the widest range of motion possible when performing the exercises. The long head of the triceps should be highlighted through a combination of body weight and weighted exercises, not just bodyweight alone.


The top supplements for increasing muscle mass.

Diet and exercise are without a doubt the cornerstones of increasing muscle mass and strength. But if you want to perform and compete at your best level athletically, it’s imperative to optimize your nutrient intake.After all, supplements are supposed to be supplemental.

And with the right ones, you can really maximize your outcomes and increase your strength. What are the top supplements for increasing muscle mass and strength, though, with so many options available?

It’s crucial to choose a dietary supplement that is open about its ingredients or free of proprietary blends and discloses the quantity of each. The majority of pre-workout powders use proprietary blends and don’t say how much of each ingredient they use.

You won’t know if you’re consuming enough of each ingredient to have any positive effects on performance if you don’t know how much of each ingredient you’re taking in.

Products are clear, clinically dosed, made with ingredients that have been shown to work in clinical settings, and lack proprietary blends. We do this so you are fully aware of the quantity and quality of what you are receiving and can benefit fully from your efforts.

The Top 9 Male Tricep Exercises For Monster Arms.

Bench press with a close grip and a barbell.

You might think of the bench press as only being useful for developing a large chest, but by adjusting where you grip the bar, you can also use it to develop enormous arms.

Men who regularly train should include the close-grip barbell bench press as a compound movement to strengthen their triceps.

How to Do a Bench Press with a Close Grip.

  • Start by lying supine (on your back) on a flat bench with your legs spread and your feet firmly, flat on the ground.
  • Reach up and take a tight grip on the barbell that is roughly shoulder-width.
  • Put the barbell down from the rack position by extending your wrists.
  • Inhale as you lower the barbell to your chest from here, making sure to keep your elbows firmly against your sides of the body.
  • After exhaling, press the barbell back to the starting position while maintaining straight wrists and extended elbow.

Push-ups with a close grip for the triceps.

Close-grip parallette tricep push-ups are difficult to perform but excellent for building tricep strength and size because the workload is elevated during this exercise.

The parallette’s height changes the workload and reduces the amount of force your upper body can use to push yourself back to the starting position. Due to proper form and the movement’s efficiency, which involves keeping the elbows locked and the triceps contracted, the mind-muscle connection is the main focus.

Close Grip Parallette Tricep Push-Up Technique.

  • Put your hands on the parallette with a narrow, shoulder-width grip as you crouch down into a pushup or plank position.
  • Inhale and start lowering your body while bending your elbows and maintaining a neutral spine.
  • Brace your core and keep your hips in a neutral position.
  • Exhale as you press through your hands and elbows to reach the bottom of the push-up, contracting your triceps as you do so and returning to the starting position.

Tricep Kickback with a Single Arm Dumbbell.

The American Council on Exercise (ACE) rates the dumbbell kickback, also referred to as the triceps kickback, as the second most efficient triceps exercise. The exercise is excellent for triceps burnout or for higher rep ranges, despite the fact that it can be challenging to perform with heavy weight.

The cable triceps kickback is a good exercise to perform if you want to make this exercise more challenging and add more weight.

  • Kneel over a bench and support your body with the other arm while holding a dumbbell in one hand.
  • Your upper arm, torso, and elbow that is holding the weight should all be parallel to the ground, and the dumbbell should be positioned directly beneath the elbow.
  • Exhale while straightening the dumbbell backward while keeping the supporting arm still.
  • Hold for two counts.
  • Take a deep breath in as you carefully lower the dumbbell back to its starting position at 90 degrees.

JM Press Barbell:

The Barbell JM Press, a clever hybrid of the close-grip bench press and the classic barbell skull crusher, is a triceps exercise. JohnMark Blakely, a four-time world champion in the bench press, invented the JM press. However, the Blakely Press is another name for this exercise.

Which Louie Simmons and George Halbert came up with while Blakely was working out at Westside Barbell. Regardless of what you choose to call it, if you’re looking for tricep exercises to build chiseled arms, this one is for you.

How to Perform a Barbell JM Press or Blakely Press.

  • Begin by lying supine (on the back) on a flat bench with the feet and legs rooted for support.
  • With a shoulder-width grip, demount the barbell.
  • Inhale and lower the barbell in a straight line to the upper chest/throat region while maintaining high elbows, as if performing a skull crusher.
  • When the forearms touch the biceps and the wrist flexes, the lowering motion should be stopped.
  • Breathe out as you raise the barbell to the starting position.

Banded Tricep Extensions:

Resistance bands serve a variety of purposes, particularly when it comes to triceps development. It’s a tricep extension variation, and the resistance provided by the bands allows you to fully contract the muscle, increasing its size and strength.

Banded tricep extensions technique:

  • Start in a starting position and secure a resistance band to a sturdy object.
  • Holding the sides of the bands with a neutral grip (palms facing inward), tilt your hips forward slightly.
  • Take a breath in as you extend your elbows and push through to almost fully lock out your arms.
  • Breathe out as you slowly and carefully return the arms to their initial position.

Either tricep dips or dips using an elevator bar.

You can perform triceps dips using your own weight, additional weight, or some help. To ensure you’re getting the most out of the movement, you should always concentrate on technique before adding more weight.

It’s important to note that you should keep your body upright and your elbows tucked in throughout the exercise. You also shouldn’t lock out your elbows at the top of the movement.

How to Perform Tricep Dips:

  • Your arms should be straight as you mount onto the dip bars at shoulder width. Legs should extend above the surface.
  • Inhale and lower your body until your elbows form a 90-degree angle or as low as your shoulders will allow while keeping your elbows tucked in tightly to your sides and keeping your body upright.
  • A slight stretch should be felt.
  • Exhale as you extend your elbows to raise yourself back up to the starting position.
  • Drive into your hands while maintaining your upright posture and engaging your triceps.


Push-ups in the shape of a diamond.

One of the best single exercises for building triceps size rather than chest size is undoubtedly the diamond push-up. In fact, the diamond push-up came in first place in a renowned study by the American Council on Exercise (ACE) that compared the efficacy of triceps exercises!

How to Perform A Diamond Pushup:

  • Start by assuming a push-up position on the ground. You can stand or sit on your toes.
  • As you lower to the floor, keep your elbows by your sides and breathe in.
  • Exhale as you continue the motion, extending your elbows to return to the starting position.

Tate Press.

The Tate press is a fantastic tricep workout exercise because it targets the same muscles as the bench press but with a strong emphasis on the triceps rather than the chest. The Tate press, which is also referred to as the “elbows-out tricep extension,” is a popular exercise among powerlifters to develop a bigger bench and larger arms.

This exercise is also helpful if your bench press stalls out in the middle of the rep. If you want to set new personal records, make sure to include the dumbbell Tate press in your training regimen because well-developed triceps are the unsung hero of developing a monster bench.

How To Do Tate Press or Elbows-Out Triceps Extension:

  • Your arms should be pronated (palms facing forward) and your DBs should be close together or touching as you recline on the bench.
  • Embrace the floor with the heels of your feet to stabilize your core.
  • Inhale while slowly lowering the DBs toward your chest while flexing your elbows.
  • Hold with the DBs over the chest for 2 seconds while contracting to the fullest extent possible.
  • Pull back into the starting position while exhaling and flexing the elbows.

Floor press with dumbbells:

The dumbbell floor press is a fantastic exercise for building explosive strength and isolating the triceps in a relatively small range of motion. If done correctly, this is one of the most effective triceps workouts for men looking to develop enormous arms.

It might appear simpler than a bench press. Instead of using both arms with the dumbbells to perform this exercise, try performing a single-arm kettlebell floor press.

A Dumbbell Floor Press: How to Do It

  • The dumbbells should be positioned vertically on the floor on either side of your body as you begin by sitting on the ground with your legs straight.
  • As you place each dumbbell in your hip crease, pick them up and position your grip so that it is comfortable.
  • Lay back slowly, bringing the dumbbells close to your chest, angling your feet to the ground at a 45-degree angle.
  • Lift the weights fully extended.
  • Exhale, then lower the weight gradually until both elbows touch the floor.
  • Inhale as you push through your elbows and tighten your chest to bring the weights back to their initial position.


Read More: Best Kettlebell Leg Exercises

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