You can’t get monster arms without building the triceps. While biceps may get all the glory, the truth is, your triceps make up nearly 60% of your upper arm size (Brenner, NSCA Journal). That means if you’re skipping triceps, you’re leaving serious gains on the table.
Whether you’re a bodybuilder, powerlifter, or just trying to get jacked, these are the 9 best tricep workouts for men to maximize mass, thickness, and definition in the back of your arms.
Tricep Workouts For Men: The Secret To Monster Arms
The secret isn’t just in the movements—it’s in the consistency. If you’re not hitting triceps hard 1–2 times per week, with a blend of heavy compound lifts and hypertrophy-focused isolation work, you’re limiting your growth.
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Train triceps 1–2x per week on push or upper body days
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Cycle workouts for 4–8 weeks for optimal adaptation
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Use progressive overload: increase reps, sets, or weight
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Prioritize full range of motion and time under tension
Want to take your progress further? Pair these triceps workouts with a complete 6-Week Strength Training Program to build not only bigger arms but an overall powerful physique.
Tricep Anatomy: Know Your Muscle
The triceps brachii consists of three heads, each playing a specific role in pressing movements and the aesthetics of your arms. A well-developed tricep shows off the classic “horseshoe” shape.
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Long Head:
Largest of the three; runs along the back of your arm and contributes most to overall mass. It's best targeted with overhead movements like skull crushers and dumbbell extensions. -
Lateral Head:
Found on the outside of your arm, it's what gives your arm width. Best activated through pushdowns and close-grip presses. -
Medial Head:
Deepest of the three and located near the elbow. It’s always active but especially targeted with presses at lockout and reverse grip movements (Tesch, Target Bodybuilding, 1999).
The Best Tricep Workouts For Men
1. Dumbbell Triceps Kickbacks
Dumbbell triceps kickbacks are an isolation exercise that targets the triceps, the muscle on the back of your upper arm. This move is ideal for building arm definition and improving strength in the upper body, especially for pressing movements.
How To Do It: Step-By-Step
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Start by grabbing a pair of light to moderate dumbbells.
Stand with your feet shoulder-width apart and hinge forward at your hips, keeping your back flat and chest lifted. -
Bend your elbows to 90 degrees and tuck them close to your torso. Your upper arms should be parallel to the floor—this is your starting position.
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Extend your forearms back by straightening your elbows, squeezing your triceps at the top of the movement.
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Slowly return to the starting position by bending your elbows with control. That’s one rep.
Repeat for 10–15 reps per arm, for 2–4 sets depending on your training level.
Why It Works
The dumbbell triceps kickback is a tried-and-true move for isolating the triceps. Research shows it’s one of the most effective exercises for targeting all three heads of the triceps — especially when done with proper form (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning, 2000).
Form Tip
To avoid swinging or using momentum, keep your upper arm locked in place. Only your forearm should move. That controlled movement helps maximize triceps activation while preventing shoulder involvement (Schoenfeld, Strength and Hypertrophy Science, 2010).
Tips To Maximize Tricep Growth
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✅ Train to failure once per week
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✅ Use 3–4 sets of 8–15 reps per movement
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✅ Combine heavy compound and isolation work
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✅ Eat enough protein (1g per lb of bodyweight)
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✅ Use creatine, citrulline, and beta-alanine for training performance (Kreider et al., Journal of the International Society of Sports Nutrition, 2017)
Absolutely — here’s a simple, professional write-up on how to do the Dumbbell Hex Press, including form instructions and linked inline sources:
2. Dumbbell Hex Press
The dumbbell hex press is a chest-focused pressing exercise that targets the pectoralis major, triceps, and anterior deltoids. Unlike the traditional dumbbell bench press, the hex press requires you to press the dumbbells together throughout the movement, increasing muscular tension and chest activation.
How To Do It: Step-By-Step
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Lie flat on a bench with a dumbbell in each hand.
Bring the dumbbells together so they are touching at the inner sides, held directly over your chest with a neutral grip (palms facing each other). -
Press the dumbbells together as hard as possible to engage your chest.
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Lower the dumbbells slowly toward your chest, maintaining contact between them and keeping your elbows tucked close to your body.
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Press the dumbbells back up, keeping them pressed together at the top. That’s one rep.
Aim for 3–4 sets of 8–12 reps using a moderate weight that allows for control and tension throughout the movement.
Why It Works
The dumbbell hex press increases intra-muscular tension, particularly in the sternal fibers of the pecs, due to the constant adduction force created by pressing the weights together. Studies show that squeezing the dumbbells together during a press enhances pectoralis major muscle activation compared to traditional pressing techniques (Barnett et al., Journal of Strength and Conditioning Research, 1995).
Form Tips
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Keep your wrists straight and aligned over your elbows to prevent unnecessary strain.
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Do not let the dumbbells drift apart at any point in the movement.
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Keep your shoulder blades retracted to stabilize your upper back and reduce joint stress (Schoenfeld, Journal of Strength and Conditioning Research, 2010).
Awesome — here’s a clean, straightforward breakdown of bench dips, including how to perform them properly, with linked sources to support technique and muscle activation:
3. Bench Dips
Bench dips are a bodyweight exercise that targets the triceps, shoulders, and chest, using a flat bench or sturdy surface for support. They're a convenient and effective movement to build upper body strength and improve arm definition, especially for those without access to gym equipment.
How To Do It: Step-By-Step
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Sit on the edge of a bench with your hands placed just outside your hips, fingers pointing forward, and legs extended in front of you.
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Slide your hips off the bench, keeping your hands firmly planted and arms straight. Your heels should be on the ground, with a slight bend in your knees for stability.
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Lower your body slowly by bending your elbows until they reach about a 90-degree angle. Keep your back close to the bench and elbows pointed directly behind you.
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Press through your palms to extend your elbows and lift your body back to the starting position. That’s one rep.
Perform 3 sets of 10–15 reps, focusing on control and full range of motion.
Why It Works
Bench dips are one of the most accessible yet effective triceps exercises. EMG studies show that dips, even on a bench, significantly activate all three heads of the triceps brachii, particularly when full elbow extension is emphasized (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning, 2000).
Form Tips
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Keep your elbows tucked — avoid letting them flare outward.
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Don’t drop too low; going past a 90-degree angle can place excessive strain on your shoulders (Andersen et al., Scandinavian Journal of Medicine & Science in Sports, 2006).
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To make it harder, elevate your feet on another bench or add a weight plate on your lap.
Absolutely — here’s a clean, simple breakdown of the Incline Dumbbell Kickback, including how to do it correctly, what muscles it works, and linked references:
4. Incline Dumbbell Kickbacks
The incline dumbbell kickback is a variation of the traditional triceps kickback, performed while lying face-down on an incline bench. This position minimizes momentum and improves isolation of the triceps brachii, making it an ideal movement for building arm definition and strength.
How To Do It: Step-By-Step
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Set an incline bench to a 30–45 degree angle.
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Grab a dumbbell in each hand and lie face-down on the bench, with your chest supported and feet on the floor for stability.
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Start with your elbows bent at 90 degrees, upper arms parallel to the floor, and palms facing in (neutral grip).
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Extend your arms back by straightening your elbows, keeping your upper arms locked in position. Focus on squeezing your triceps at full extension.
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Slowly return to the starting position. That’s one rep.
Aim for 3 sets of 10–15 reps using a light to moderate weight that allows strict form.
Why It Works
The incline setup restricts body movement and limits momentum, forcing your triceps to do all the work. This increases muscle activation and tension throughout the movement. According to research, exercises like kickbacks that emphasize elbow extension with minimal shoulder involvement are particularly effective for isolating the long head of the triceps (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning, 2000).
Form Tips
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Keep your elbows stationary throughout — the upper arm should not move.
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Pause at the top for 1–2 seconds for maximum contraction.
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Avoid using too much weight, which can compromise form and reduce effectiveness (Schoenfeld, Strength and Hypertrophy Principles, 2010).
Absolutely — here’s a concise, professional breakdown of how to do Dumbbell Skull Crushers, including proper form, tips, and linked sources:
5. Dumbbell Skull Crushers
Dumbbell skull crushers are a classic triceps isolation exercise that effectively target all three heads of the triceps brachii, especially the long head. This movement builds arm strength and size, and is commonly included in push or arm-focused training splits.
How To Do It: Step-By-Step
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Lie flat on a bench with a dumbbell in each hand. Extend your arms straight above your chest, palms facing each other (neutral grip).
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Keep your elbows fixed in place and slowly bend them to lower the dumbbells toward your forehead or just behind the head. Only your forearms should move.
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Lower the dumbbells in a controlled manner until you feel a stretch in your triceps.
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Extend your elbows to press the dumbbells back to the starting position, squeezing your triceps at the top. That’s one rep.
Perform 3–4 sets of 8–12 reps using moderate weight to maintain strict form.
Why It Works
Skull crushers provide constant tension on the triceps throughout the range of motion, particularly emphasizing elbow extension under load, which is crucial for hypertrophy. Research confirms that isolated elbow extension exercises like skull crushers significantly activate all triceps heads, particularly the long head, which is often undertrained in compound movements (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning, 2000).
Form Tips
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Keep your elbows stacked above your shoulders to prevent shoulder drift.
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Lower the dumbbells behind the head rather than directly to the forehead for a greater stretch and safer joint angle (Schoenfeld, Journal of Strength and Conditioning Research, 2010).
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Avoid flaring your elbows outward — keep them tucked to isolate the triceps more effectively.
Absolutely — here’s a clean, easy-to-follow guide on how to do narrow push-ups, with proper technique, tips, and cited research to support their effectiveness:
6. Narrow Push-Ups
The narrow push-up (also known as a close-grip or triceps push-up) is a bodyweight exercise that targets the triceps, chest, and shoulders, with a strong emphasis on the triceps brachii due to the hand position. It’s a great variation to build upper body strength and muscular definition without any equipment.
How To Do It: Step-By-Step
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Start in a high plank position, with your hands placed directly under your shoulders or slightly narrower than shoulder-width apart.
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Engage your core, keep your body in a straight line from head to heels, and tuck your elbows close to your sides.
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Lower your body by bending your elbows, keeping them tucked along your ribcage. Go as low as you can while maintaining control and a flat back.
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Push through your palms to straighten your arms and return to the starting position. That’s one rep.
Aim for 3 sets of 10–15 reps, adjusting the number based on your strength and form.
Why It Works
Narrow push-ups shift the focus from the chest to the triceps, increasing muscle activation in the arms compared to standard push-ups. EMG analysis has shown that narrower hand placement significantly increases triceps and pec major activation compared to wider grips (Cogley et al., Journal of Strength and Conditioning Research, 2005).
Form Tips
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Keep your elbows close to your body — flaring reduces triceps activation and strains the shoulders.
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Maintain a neutral spine — avoid arching or sagging through the hips.
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If full push-ups are too challenging, drop to your knees while keeping your form intact.
Glad you’re liking these! Here’s a focused, professional breakdown of the Diamond Push-Up, including how to perform it properly, tips, and linked scientific support:
7. Diamond Push-Ups
Diamond push-ups are an advanced bodyweight variation that emphasizes the triceps brachii, while still engaging the pectorals and anterior deltoids. The unique hand placement increases muscular tension on the arms and inner chest, making it one of the most effective push-up variations for upper-body development.
How To Do It: Step-By-Step
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Start in a high plank position, keeping your body straight from head to heels.
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Place your hands together directly beneath your chest, forming a diamond shape by touching your index fingers and thumbs.
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Engage your core and glutes, and keep your elbows tucked in as you begin to lower your chest toward your hands.
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Lower yourself slowly until your chest nearly touches your hands, maintaining elbow alignment and full-body tension.
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Push through your palms to extend your elbows and return to the starting position. That’s one rep.
Perform 2–4 sets of 6–12 reps, depending on your strength level.
Why It Works
Diamond push-ups significantly increase triceps activation compared to other push-up variations. EMG studies show they rank among the top for targeting all three heads of the triceps, particularly the long head (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning Research, 2000).
Additionally, this hand position places more load on the medial pectorals, improving definition in the inner chest (Cogley et al., Journal of Strength and Conditioning Research, 2005).
Form Tips
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Keep your elbows tight to your sides throughout the movement.
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If this is too challenging, drop to your knees while keeping the same hand placement and range of motion.
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Avoid letting your hips sag or your back arch — core engagement is key.
8. Triceps Rope Pushdowns
The triceps rope pushdown is a cable machine exercise that isolates the triceps brachii, especially the lateral and long heads. Using a rope attachment allows for a greater range of motion and a stronger contraction at the bottom of the movement compared to a straight bar.
How To Do It: Step-By-Step
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Attach a rope handle to a high pulley on a cable machine.
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Stand facing the machine with your feet shoulder-width apart. Grab the rope with a neutral grip (palms facing in), and pull your elbows close to your sides.
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Start with your elbows bent at about 90 degrees and your forearms parallel to the floor.
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Extend your elbows downward, pushing the rope down and slightly outward at the bottom of the movement.
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Squeeze your triceps at full extension, then return to the starting position under control. That’s one rep.
Perform 3–4 sets of 10–15 reps, focusing on full control and a strong contraction.
Why It Works
The rope pushdown allows for independent arm movement, which helps increase the range of motion and muscle fiber recruitment, especially in the lateral head. Compared to a bar, the rope enables greater wrist and elbow alignment, reducing joint stress and improving mind-muscle connection.
EMG studies have shown that cable pushdowns are among the most effective exercises for triceps activation, particularly when elbow position is maintained throughout the movement (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning Research, 2000).
Form Tips
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Keep your elbows tucked to your sides — don’t let them drift forward.
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At the bottom of the movement, separate the rope ends to fully engage the lateral and long heads of the triceps.
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Avoid leaning too far forward or using momentum — keep the movement strict for best results (Schoenfeld, Mechanisms of Muscle Hypertrophy, 2010).
9. Triceps Straight Bar Pushdowns
The straight bar pushdown is a classic cable exercise that targets the triceps brachii, primarily emphasizing the lateral and long heads. It’s a staple in arm training routines for building strength, size, and definition in the back of the upper arm.
How To Do It: Step-By-Step
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Attach a straight bar to the high pulley of a cable machine.
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Stand facing the machine, feet hip-width apart, and grab the bar with an overhand grip (palms facing down), hands about shoulder-width apart.
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Bring your elbows close to your torso, with your upper arms fixed and forearms horizontal — this is your starting position.
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Push the bar down by extending your elbows until your arms are fully straightened at your sides.
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Pause and squeeze your triceps at the bottom of the movement, then return slowly to the starting position under control. That’s one rep.
Perform 3–4 sets of 10–12 reps, using a weight that allows strict form without momentum.
Why It Works
The straight bar pushdown allows for maximum mechanical tension in a linear path, making it highly effective for triceps hypertrophy. Compared to other pushdown variations, it creates a slightly different angle of resistance, leading to increased activation in the lateral head, especially when the elbows remain pinned to the torso (Boeckh-Behrens & Buskies, Journal of Strength and Conditioning Research, 2000).
Form Tips
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Keep your elbows locked in place and avoid letting them flare or drift forward.
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Maintain a neutral spine and avoid leaning into the movement.
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Use a controlled tempo to maximize time under tension — especially on the eccentric (return) phase (Schoenfeld, Strength and Hypertrophy Science, 2010).
