Best 5 Triceps exercises for men

best of 5 triceps exercises logo

Every fit freak wants to build sleeve-busting arms. As it upgrades your personality. If you want to sculpt super-sized arms, you need to work less on your biceps and should give more time to your triceps. You can’t neglect the tricep exercises, as it rises your arms strength and size. A horseshoe triceps makes your arms look attractive. Today, we have analyzed the best 5 triceps exercises which will help you build your desire arms. Let’s get started🔱.

Why Triceps Exercises Are Important

ticeps workout is important

Most people want to know about why triceps exercises are important part of building arms. the reason behind it is triceps cover more than two-third part of your upper arms. Building thicker and strong triceps gives your arms a stunning look. Here are some benefits of triceps exercises.

  • It raises your arms size and makes it look more attractive and stunning.
  • Tricep exercises increase your arm strength and play a significant role in some of the popular exercises.
  • Building thicker and stronger triceps makes your arm hunkier.
  • It helps in most of the pulling exercises.

Before getting started you must know that there are three parts od triceps.

The lateral head, the medial head, and the long head.

Best 5 Triceps Exercises For Men

So now as we know how important tricep exercises are, we will have a look at best 5 triceps exercises for men which will help us in sculpt desire triceps. So let’s get started.

1. Close-Grip Bench Press

close grip bench press12

The close-grip bench press is one of the best tricep exercises. It focuses on your triceps and chest. It increases the arm strength and expands your arm size. Most of the bodybuilders suggest this beast workout. So without killing time, hit the gym and perform this super exercise.

Targeted Areas- 

Main muscle group- Triceps.

Secondary muscle group- Chest and Core.

How to do

close grip bench press1

Grab a barbell with an underhand grip. Keep your arms completely straight. This will be your starting position. Now lower the bar down straight until it touches your lower chest. Pause for a while now get back to the starting position. Here is your one rep completed.

Complete 3 sets of 12, 10, 8 reps.

2. Skullcrushers


The Skullcrushers (Lying triceps extensions) is one of the most effective exercises for triceps. It focuses on the long head of the triceps. There are many variations of this exercise. If you increase the incline angle of the bench it will more effectively target your long head tricep. Let’s do this workout.

Targeted areas-

Main muscle group- Long head of triceps.

Secondary muscle group- Core.

How to do


Grab the EZ bar with an underhand grip. Extend your arms straight up, keep your arms locked. This will be your initial position. Now slowly lower down the bar until it is about to touch your forehead. Pause for a while. Now slowly get back to the initial position.

3. Rope Tricep Pushdown

triceps pushdown 1

The Rope tricep pushdown is the best tricep exercise. It usually focuses on your triceps. Remember that if you use too much weight, you will end up targeting your back and shoulder muscles. Keep your shoulder down or have a lightweight. Let’s perform this crazy workout.

Targeted Areas- It usually targets your triceps muscles.

How to do

triceps pushdown1

Attach a rope pulley in the cable station. Bend your arms slightly and grab the rope with an underhand grip. Now without moving your upper arms, lower the down the pulley until your elbows are locked. Feel the tension in your triceps. Now get back to the initial position. Here is your one rep completed.

Complete 3 sets of 12, 10, 10 reps.

4.  Overhead Triceps Extension

overhead triceps

The Overhead triceps extension is also one of the best exercises for triceps. It usually focuses on your long head muscles. This exercise improves the coordination and strength of your arms. It is also suggested by professionals. Now go ahead and hit the workout.

Targeted areas- 

Main muscle area- It isolates the long head muscles.

How to do

overhead triceps

Grab a dumbbell in your hand and sit on the bench. Grip both hands at the end of the weight and form a diamond shape. Keep your elbows up and your core tight. Now lower down the dumbbell slowly without moving your shoulders. Raise the weight back to the initial position. Here you had completed one rep.

Complete 3 sets of 12, 10, 8 reps.

5. Tricep Dips

tricep dip1

Tricep dips are an effective exercise for triceps. It focuses on your medial head muscles. If you want a thick and stronger tricep than this tricep exercise might be helpful for you. As you are lifting the whole body against your triceps, by which it would be the best triceps isolating exercises.

Targeted areas- 

Main muscle group- Long head muscle.

Secondary muscle group- Medial head muscle.

How to do

Men doing dips
Men performing triceps exercise


Lift up on parallel bars. Keep your torso perpendicular to the floor and also bend your knees. Slowly lower down your body until you feel the tension in your triceps. Now push back up to the starting position. Here is your one-rep completed.

Complete 3 sets of 15, 12, 10 reps.

Also, read our article on Top 10 abs exercises for men Click Here