When it comes about training arms, most of the people neglect the triceps workout. As it is quite complicated and suffering workout. Training every muscle of the body is the first step to achieve your fitness goals. Triceps is one of the most important muscles which should be trained once a week. If you want to build sleeve busting arms than you must have to focus on your full arms including triceps. Spend a bit more time to train triceps. We have analyzed the top 8 triceps exercises which will help you transforming your triceps and achieving your arms goals.
Why Tricep exercises are important
Tricep is the major part of your arms which covers more than two-thirds of your arms. Training your triceps helps you increase your strength. The building of thicker triceps muscles makes your arm look more attractive. In fact, triceps strength also helps in most of your push and pull workouts. So hit the gym and have these best triceps exercises to train your triceps.
Top 10 triceps exercises for men
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Overhead Dumbbell Extension
The overhead triceps extension is one of the best triceps exercises for both beginners and professionals. It targets almost the whole triceps. It helps in improving your strength. According to the professionals, this workout is considered ineffective workouts pf triceps. So, let’s the first workout.
Targeted areas- Lateral head, medial head and long head of triceps.
(If you don’t know about the basic parts of triceps Click Here)
How to do
Sit down on the bench and grab the dumbbell. Raise the dumbbell straight upward, over your head. This will be your starting position. Now lower down the dumbbell slowly to the back of your head by bending your elbow. Now raise back your arms straight by fully extending your arms. Here is your one-rep completed.
Complete 3 sets of 12, 10, 8 reps with increasing weight.
Keep your core tight and elbows up during the whole workout.
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Lying Triceps Extensions
Lying triceps extensions is one of the most effective workouts for triceps. This workout is suggested for both beginners and professionals. It usually targets the long head of triceps. This effective workout also increases your arms stability. Come on let’s have this crazy workout.
Targeted areas- Long head and lateral head triceps (depends upon the position of your arms)
How to do
Grab the EZ bar in your hands with an inner grip. Extend your arms straight upward. This will be your starting position. Now lower down the bar slowly until it reaches an inch away from your forehead. Return back to the starting position. Here is your one-rep completed.
Complete 3 sets of 12, 10, 8 reps with an increase in weight.
Keep your elbows fixed during the whole workout.
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Rope Triceps pushdown
Rope triceps pushdown is also one of the best workouts for triceps. This workout helps in sculpting the thin and strong triceps. It usually targets long head triceps muscles. Let’s execute this effective workout.
Targeted areas- Long head and lateral head triceps.
How to do
Place a rope handle to the high pulley cable extension. Grab a rope with an underhand grip. Now bend your arms. This will be your initial position. Now push the rope handle down until your elbows are locked up. Return back to the initial position. One rep completed.
Complete 3 sets of 12, 10, 8 reps.
Do not move your upper arms during this workout. If you are not able to keep your shoulders down, decrease the weight and perform the reps.
- Bench dip
Bench dip is the basic workout for triceps. It usually focuses on your long head triceps. It also strengthens our core. This workout is suggested for both beginners as well as professionals. This workout is a quite beneficial workout for having crazy triceps. So, come on! Let’s have this workout.
Targeted areas- It usually targets your long head and lateral head triceps.
How to do
Stand in front of the flat bench, facing away from the bench. Grab the bench with your both hands at shoulder width. Now extend your legs straight out. This will be your starting position. Now slowly lower down your body until your arms and forearms make an angle of 90 degrees. Now lift your body back to the starting position slowly. Here one rep is completed.
Complete 3 sets of 22, 18, 15 reps.
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Close-grip bench press
The close-grip bench press is one of the best workouts of triceps. As the bench press is also known for the chest and core workout. It focuses on your lateral and long head triceps. This workout is an effective workout for triceps. It also helps in increasing the strength of arms. Let’s do this crazy workout.
Targeted areas- It usually targets your lateral head and long head triceps.
How to do
Lie down on the flat bench. Grab a barbell with a close grip. Your hands should be shoulder-width apart. Straight your arms completely. This will be your starting position. Now lower down the barbell straight, until it touches your core. Return back to the initial position slowly. Your one rep is completed.
Complete 3 sets of 12, 10, 8 reps.
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Dumbbell Kickback
Dumbbell kickback is one of the best and effective workouts for triceps. This workout is a quite complicated exercise. It focuses on long head triceps and also helps in strengthens arms. This workout is suggested by professionals that is why it is listed in the top 8 triceps exercises. Now put on your beast mode and have this workout.
Targeted area- It usually targets your long head and lateral head triceps.
How to do
Grab a dumbbell with your right hand. Position yourself along a flat bench. Put your left hand and left knee on the bench. Keep your torso parallel to the floor. Now raise your upper arm by keeping your elbow locked. This will be your initial position. Now extend your forearm straight back to the full extension. Feel the contraction for a while. Now return back to the initial position slowly. One rep completed.
Complete 3 sets of 12, 10, 8 reps with an increase in weight.
Don’t drop or raise your elbows during the workout.
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Overhead Cable Triceps Extension
Overhead cable triceps extension is the most popular and beneficial workout for triceps. This workout is suggested by professional bodybuilders. It usually focuses on the long head triceps. It also strengthens your arms. If you want to get beast triceps, then this workout is for you. So hit the machine and perform the workout.
Targeted areas- It targets your long head triceps.
How to do
Attach a bar to a high- pulley cable machine. Face away from the extension. Grab the end of the bar with a neutral, shoulder-width grip. Step one foot out and lean your body at 30 to 45 degrees. Keep your upper arms parallel to the floor. This will be your starting position. Now move your forearms slowly and extend your elbows until your arms are parallel to the floor. Squeeze and then return to the initial position. One rep completed.
Complete 3 sets of 12, 10, 8 reps with an increase in weight.
Keep your core tight during the whole workout.
Move only your forearms during extension.
Squeeze and pause for a while before returning back to the initial position.
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Bar Pushdown
Bar pushdown is quite similar to the rope pushdown exercise. This workout is slightly more effective than any other triceps workouts. It focuses on long head triceps. It also strengthens your forearms. Let’s do this crazy workout.
Targeted areas- It targets your long head triceps.
How to do
Place a bar to the high pulley cable extension. Grab a bar with an underhand grip. Now bend your arms such that your elbows are perpendicular to the bar. This will be your initial position. Now push the bar down until your elbows are locked up. Return back to the initial position. One rep completed.
Complete 3 sets of 12, 10, 8 reps with an increase in weight.
Do not move your elbows during the workout.
Also, read our article on Best leg workouts for men Click Here