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30 Best Tricep Workouts For Men and How to Do It
Hey, what’s up, YouTube fam! Welcome back to another exciting content on Men’s Dream Lifestyle. Today, we’re diving deep into sculpting those arms with the 30 Best Tricep Workouts for Men. Yep, you heard it right, 30 killer exercises to get those triceps popping like never before.
Exercise 1: Tricep Dips
- Find a sturdy dip bar and grip it with your palms facing down.
- Keep your arms straight and slowly lower your body until your elbows are at a 90-degree angle.
- Push yourself back up to the starting position, focusing on using your triceps to lift.
- Keep your core engaged throughout the movement to maintain stability.
- Aim for 3 sets of 10-12 reps for optimal tricep burn.
Exercise 2: Close-Grip Bench Press
- Lie down on a flat bench and grip the barbell with your hands close together, slightly narrower than shoulder-width apart.
- Lower the barbell to your chest while keeping your elbows tucked close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Focus on squeezing your triceps at the top of the movement for maximum contraction.
- Perform 4 sets of 8-10 reps to really challenge those triceps.
Exercise 3: Skull Crushers
- Lie down on a bench with a straight barbell in your hands, arms fully extended above your chest.
- Lower the barbell towards your forehead by bending your elbows, keeping them stationary.
- Once your elbows reach a 90-degree angle, extend your arms back up to the starting position.
- Keep your movements controlled and avoid locking out your elbows at the top.
- Aim for 3 sets of 12 reps, focusing on the mind-muscle connection with your triceps.
Exercise 4: Tricep Kickbacks
- Grab a pair of dumbbells and hinge forward at the hips, keeping your back straight.
- Bend your elbows to 90 degrees, with your upper arms parallel to the floor.
- Extend your arms backward, fully straightening them while keeping your upper arms stationary.
- Squeeze your triceps at the top of the movement, then slowly lower the dumbbells back down.
- Perform 3 sets of 15 reps on each arm to really isolate those triceps.
Exercise 5: Overhead Tricep Extension
- Stand tall with a dumbbell held overhead with both hands, arms fully extended.
- Lower the dumbbell behind your head by bending your elbows, keeping them close to your ears.
- Once your elbows reach a 90-degree angle, extend your arms back up to the starting position.
- Focus on keeping your core engaged to avoid arching your back during the movement.
- Do 4 sets of 10-12 reps, ensuring full range of motion for optimal results.
Exercise 6: Tricep Rope Pushdown
- Attach a rope attachment to a cable machine at shoulder height.
- Grab the rope with an overhand grip and step back a few feet, arms fully extended.
- Keep your elbows close to your sides as you push the rope down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Aim for 3 sets of 12-15 reps, focusing on the quality of the contraction.
Exercise 7: Diamond Push-Ups
- Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body towards the ground while keeping your elbows close to your sides.
- Push yourself back up to the starting position, fully extending your arms.
- Engage your core throughout the movement to maintain stability.
- Perform 4 sets of as many reps as possible to really feel the burn in your triceps.
Exercise 8: Reverse Grip Tricep Pushdown
- Attach a straight bar to a cable machine at shoulder height.
- Grip the bar with your palms facing up, hands shoulder-width apart.
- Keep your elbows close to your sides as you push the bar down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Do 3 sets of 12-15 reps, focusing on the mind-muscle connection with your triceps.
Exercise 9: Tricep Bench Dips
- Sit on the edge of a bench with your hands gripping the edge, fingers facing forward.
- Extend your legs out in front of you and lower your body towards the ground by bending your elbows.
- Keep your back close to the bench and lower until your elbows reach a 90-degree angle.
- Push yourself back up to the starting position, fully extending your arms.
- Aim for 3 sets of 12-15 reps, making sure to keep your shoulders down and back throughout the movement.
Exercise 10: Cable Overhead Tricep Extension
- Attach a rope attachment to a cable machine and set it to a high position.
- Grab the rope with both hands and step forward a few feet, facing away from the machine.
- Keep your elbows close to your head as you extend your arms upward, fully straightening them.
- Squeeze your triceps at the top of the movement, then slowly release back down.
- Perform 4 sets of 10-12 reps, focusing on the stretch and contraction of the triceps.
Exercise 11: Single-Arm Dumbbell Overhead Tricep Extension
- Sit on a bench with a dumbbell held overhead in one hand, arm fully extended.
- Lower the dumbbell behind your head by bending your elbow, keeping it close to your ear.
- Once your elbow reaches a 90-degree angle, extend your arm back up to the starting position.
- Focus on keeping your core engaged to avoid leaning to one side during the movement.
- Do 3 sets of 12 reps on each arm, ensuring full range of motion for optimal results.
Exercise 12: Rope Tricep Pressdown with Bands
- Attach a resistance band to a high anchor point and grab the ends with an overhand grip.
- Step forward to create tension in the band and keep your elbows close to your sides.
- Push the ends of the band down towards your thighs, fully extending your arms.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Aim for 4 sets of 15 reps, focusing on the constant tension provided by the resistance band.
Exercise 13: Bench Tricep Dips with Bands
- Loop a resistance band around your shoulders and hold the ends with your hands.
- Sit on the edge of a bench with your hands gripping the edge, fingers facing forward.
- Extend your legs out in front of you and lower your body towards the ground by bending your elbows.
- Keep your back close to the bench and lower until your elbows reach a 90-degree angle.
- Push yourself back up to the starting position, fully extending your arms against the resistance of the band.
- Perform 3 sets of 12-15 reps, focusing on the control and stability provided by the resistance band.
Exercise 14: Tricep Pushdown with Barbell
- Attach a straight bar to a cable machine at shoulder height.
- Grip the bar with your palms facing down, hands shoulder-width apart.
- Keep your elbows close to your sides as you push the bar down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Do 4 sets of 12-15 reps, focusing on the quality of the contraction and range of motion.
Exercise 15: Bench Dips
- Sit on the edge of a bench with your hands gripping the edge, fingers facing forward.
- Extend your legs out in front of you and lift your hips off the bench.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows reach a 90-degree angle, push yourself back up to the starting position.
- Aim for 3 sets of 15 reps, focusing on the control and stability of the movement.
Exercise 16: Tricep Pull-Up
- Grab a pull-up bar with an overhand grip slightly narrower than shoulder-width apart.
- Hang from the bar with your arms fully extended and engage your core.
- Pull yourself up towards the bar by driving your elbows down and back, squeezing your triceps.
- Lower yourself back down to the starting position with control.
- Perform 3 sets of 8-10 reps, focusing on the mind-muscle connection with your triceps.
Exercise 17: Tricep Rope Overhead Extension
- Attach a rope attachment to a cable machine at a high position.
- Grab the rope with both hands and step forward a few feet, facing away from the machine.
- Keep your elbows close to your head as you extend your arms upward, fully straightening them.
- Squeeze your triceps at the top of the movement, then slowly release back down.
- Do 4 sets of 12-15 reps, focusing on the stretch and contraction of the triceps.
Exercise 18: Tricep Cable Kickbacks
- Attach a D-handle to a cable machine at a low position.
- Grab the handle with one hand and step back to create tension in the cable.
- Hinge forward at the hips with a slight bend in your knees and keep your back straight.
- Extend your arm backward, fully straightening it while keeping your upper arm stationary.
- Squeeze your triceps at the top of the movement, then slowly release back to the starting position.
- Perform 3 sets of 12-15 reps on each arm, focusing on the mind-muscle connection with your triceps.
Exercise 19: Dumbbell Floor Press
- Lie down on the floor with a dumbbell in each hand, palms facing inward.
- Bend your knees and plant your feet flat on the ground for stability.
- Press the dumbbells up towards the ceiling until your arms are fully extended.
- Lower the dumbbells back down to the starting position with control, keeping your elbows close to your sides.
- Aim for 4 sets of 10-12 reps, focusing on the contraction of the triceps at the top of the movement.
Exercise 20: Resistance Band Tricep Pushdown
- Anchor a resistance band to a sturdy object at chest height.
- Grab the ends of the band with an overhand grip and step back to create tension.
- Keep your elbows close to your sides as you push the band down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Perform 3 sets of 15-20 reps, focusing on the constant tension provided by the resistance band.
Exercise 21: Tricep Barbell Extension
- Lie down on a flat bench with a barbell in your hands, arms extended towards the ceiling.
- Bend your elbows to lower the barbell towards your forehead, keeping them stationary.
- Once your elbows reach a 90-degree angle, extend your arms back up to the starting position.
- Focus on squeezing your triceps at the top of the movement for maximum contraction.
- Do 4 sets of 12 reps, ensuring controlled movements throughout.
Exercise 22: Kettlebell Tricep Extensions
- Stand tall with a kettlebell held overhead in both hands, arms fully extended.
- Lower the kettlebell behind your head by bending your elbows, keeping them close to your ears.
- Once your elbows reach a 90-degree angle, extend your arms back up to the starting position.
- Keep your core engaged throughout the movement to maintain stability.
- Perform 3 sets of 12-15 reps, focusing on the stretch and contraction of the triceps.
Exercise 23: Tricep Cable Crossover
- Attach D-handles to two cable machines set at a high position.
- Grab a handle in each hand and step forward to create tension in the cables.
- Bring your hands together in front of your chest, keeping your elbows slightly bent.
- Extend your arms outward, focusing on squeezing your triceps at the bottom of the movement.
- Slowly release back to the starting position and repeat.
- Aim for 3 sets of 12-15 reps, focusing on the quality of the contraction.
Exercise 24: Tricep Resistance Band Pushdown
- Anchor a resistance band to a high point and grab the ends with an overhand grip.
- Step back to create tension in the band and keep your elbows close to your sides.
- Push the ends of the band down towards your thighs, fully extending your arms.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Perform 4 sets of 15-20 reps, focusing on the constant tension provided by the resistance band.
Exercise 25: Plyometric Tricep Push-Ups
- Get into a push-up position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground and explosively push yourself up, lifting your hands off the ground.
- Land softly back in the starting position and immediately go into the next rep.
- Keep your core engaged throughout the movement to maintain stability.
- Perform 3 sets of as many reps as possible, focusing on explosive power and control.
Exercise 26: Tricep Cable Crunch
- Attach a rope attachment to a cable machine at a high position.
- Kneel down in front of the machine and grab the ends of the rope with an overhand grip.
- Keep your elbows close to your head as you crunch down, bringing your hands towards your knees.
- Contract your abs and squeeze your triceps at the bottom of the movement.
- Slowly release back to the starting position and repeat.
- Aim for 4 sets of 15-20 reps, focusing on the quality of the contraction.
Exercise 27: Tricep Diamond Press
- Lie down on a flat bench with a pair of dumbbells in your hands, palms facing inward.
- Extend your arms towards the ceiling and bring the dumbbells together above your chest, forming a diamond shape with your hands.
- Lower the dumbbells towards your chest, keeping your elbows close to your sides.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Focus on squeezing your triceps at the top of the movement for maximum contraction.
- Perform 3 sets of 12-15 reps, ensuring controlled movements throughout.
Exercise 28: Tricep Bar Pushdown
- Attach a tricep bar to a cable machine at shoulder height.
- Grab the bar with an overhand grip, hands shoulder-width apart.
- Keep your elbows close to your sides as you push the bar down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Do 4 sets of 12-15 reps, focusing on the quality of the contraction and range of motion.
Exercise 29: Resistance Band Tricep Kickback
- Anchor a resistance band to a low point and grab the ends with an overhand grip.
- Step forward to create tension in the band and hinge forward at the hips.
- Keep your elbows close to your sides as you extend your arms backward, fully straightening them.
- Squeeze your triceps at the top of the movement, then slowly release back to the starting position.
- Perform 3 sets of 12-15 reps, focusing on the constant tension provided by the resistance band.
Exercise 30: Tricep Cable Reverse Pushdown
- Attach a rope attachment to a cable machine at shoulder height.
- Grab the rope with an overhand grip and step back a few feet, arms fully extended.
- Keep your elbows close to your sides as you push the rope down towards your thighs.
- Squeeze your triceps at the bottom of the movement, then slowly release back up.
- Aim for 4 sets of 12-15 reps, focusing on the quality of the contraction and range of motion.
Conclusion
And there you have it, folks! 30 killer tricep workouts to take your arm game to the next level. Whether you’re hitting the gym or working out at home, these tricep workouts will help you sculpt those triceps like never before. Make sure to incorporate them into your routine and remember to always focus on proper form and technique for maximum results. If you enjoyed this content, don’t forget to give it a thumbs up and share it with your friends. And as always, subscribe to our YouTube channel for more awesome content. Until next time, keep pushing, keep grinding, and I’ll see you in the next one! Peace out!
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