TOP 7 BEST TRICEPS WORKOUT FOR MEN

TOP 7 BEST TRICEPS WORKOUT FOR MEN

TOP 7 BEST TRICEPS WORKOUT FOR MEN

Tricep is the muscle located on the back of your upper arms. It is primarily involved in the function of straightening your arm, or the extension of your elbow joint. It also helps stabilize the shoulder and scapula in most upper body exercises. Here is a list of top 7 triceps workout that will boost your growth!

Having big triceps increases the muscle mass in your arms, making you look more muscular and attractive. Muscular Men are known to be intimidating as they have an alpha aura around them, which is intriguing and attractive. They play an overrated role in today’s culture. Arnold Schwarzenegger, Dwayne Johnson, Chris Hemsworth, Hugh Jackman and so many others are known for their Hot Guns!

However, Just working out on your biceps won’t help you get those “hot guns”. It is necessary to work on your triceps too, as they compromise more than two-thirds of your upper-arm mass.

It is important to note that one heavy triceps workout per week is enough. You may be at risk if you work on them too often. Give them a break, while concentrating on other parts of your body.

1. Close Hand Push-ups

Close Hand Push-ups

This is a standard pushup which works wonders for your chest and arms. Placing your arms closer to each other increases the attention in your triceps.

Beginners are allowed a slight bend in the knees to takes off resistance and help make this workout easier. Advanced bodybuilders can place your feet at a higher level such as a bench, or stool, to increase resistance.

Types of Equipment used: Flat Ground.

STEPS TO DO IT: 

STEP 1: Get yourself into a plank or push-up position. Place your hands at chest level, close to each other so that the thumbs are touching each other. Make sure your back is straight.

STEP 2: Breathe in, and lower yourself till your chest almost touches the ground. Make sure your arms are locked in place.

STEP 3: Breathing out, Use your triceps and upper body strength to lift yourself up, till your arms are straight. 

STEP 4: Repeat steps for 2-4 sets with 8-10 reps each.

2. Seated Dumbbell Overhead Tricep Extension

Seated Dumbbell Overhead Tricep Extension

The Seated Dumbbell Overhead Tricep Extension is an Isolation exercise mainly focusing on the Long head of the Tricep. It overloads the muscles and helps stimulate growth.

A Variation of this exercise includes using a Tricep Blaster instead of the dumbbell. You could also perform this exercise while standing, but that tends to increase the risk of backaches, especially if you are carrying heavy weights.

Types of Equipment used: Dumbbell

STEPS TO DO IT: 

STEP 1: Sit down on a bench and hold the rod of one dumbbell with both hands. Raise it over your head, keeping your arm’s straight. The dumbbell should be perpendicular to the ground.

STEP 2: Keeping your upper arms locked, breathe in and lower the dumbbell down the top of your back, till your forearms touch your biceps.

STEP 3: Breathe out and raise the dumbbell to its previous position.

STEP 4: Repeat steps for 3-5 sets with 8-10 reps each.

Read more about TOP 6 BICEPS EXERCISES FOR MUSCLE GROWTH in our article

3. Close Grip Barbell Bench Press

Close Grip Barbell Bench Press

The Bench press exercise is a great workout for improving your chest and core regions. A change in the grip helps to pay more attention to your triceps, leading to improving its growth and strength.

It is recommended that beginners acquire the help of a spotter, else decrease the weight used. A variation of this exercise includes using dumbbells.

Types of Equipment used: Barbell and Gym bench

STEPS TO DO IT: 

STEP 1: Lie flat on your back on a bench. Hold the bar of a barbell, with your arms shoulder-width apart. Your arms should be stretched straight.

STEP 2: Breathing in, lower the barbell to chest level. Make sure your arms are close to your torso at all times.

STEP 3: Breathe out, and raise the bar to its previous position, keeping your arms straight, controlling every movement.

STEP 4: Repeat steps for 2-4 sets with 8-10 reps each.

4. Rope Push Down

Rope Push Down

The Rope Push Down exercise works wonders for your triceps if it is done right. The amount of weight used in this exercise is very crucial to it.

A variation of this exercise includes using a straight bar or EZ bar attachment.

Types of Equipment used: Cable

STEPS TO DO IT: 

STEP 1: Hold the rope of a rope attachment connected to a pulley. The ropes should be placed at a level where your arms are in an ‘L’ shape.

STEP 2: Standing straight, with your arms close to your body. Breathe out and pull the rope downwards, till your arms are straight. Make sure your upper arms are stationary.

STEP 3: Breathing in, raise the rope to its previous position, controlling every movement.

STEP 4: Repeat steps for 4-5 sets with 8-10 reps each.

5. Skull Crusher

Skull Crusher

Skull Crusher or the Lying Triceps Extension is a simple and effective triceps workout that increases the muscle mass of your triceps.

A variation of this exercise includes using different equipment such as the dumbbells, barbell, cables etc. It is recommended that beginners use the help of a spotter to assist them in this exercise.

Types of Equipment used: EZ Bar and Gym Bench

STEPS TO DO IT: 

STEP 1: Grab the inside grips of the bar and carry it. Sit down on one end of the bench with your legs on either side of it. While you are sitting, place the bar down. The curves of the bar should be balancing on your thighs. As you lie flat on the bench, raise your thighs to help support the weight of the bar.

STEP 2: Breathing out, raise the bar upwards till your arms are straight. Make sure you have a good, tight grip on the bar.

STEP 3: Breathing in, lower the bar behind your head. Make sure your arms are locked.

STEP 4: Breathe out, and lift the bar to its previous position.

STEP 5: Repeat steps for 2-3 sets with 4-5 reps each.

6. Rope Extension

Rope Extension

Cable rope overhead triceps extension or also known as the triceps extension is a very common triceps workout, because of its fast results.

You could also perform this exercise while being seated, which is recommended for people suffering from regular back problems. Instead of a Cable, you could also use dumbbells.

Types of Equipment used: Cable

STEPS TO DO IT: 

STEP 1: Attach a rope to the bottom of a pulley machine. Grab the rope and turn around, facing away from it.

STEP 2: Hold the rope with both your hands, palms facing inwards. Your elbow should be near your head and arms, perpendicular to the ground. The rope should be at a position behind your head, or slightly above it.

STEP 3: Breathing out, pull the rope upwards till your arms are stretched straight above your head.

STEP 4: Breathe in and lower the rope to its previous position, controlling every movement.

STEP 5: Repeat steps for 2-3 sets with 4-5 reps each.

7. Dips

Dips

The Dip is a compound exercise that works on your chest, shoulders and arm muscles.

A variation of the dip includes being seated, which is recommended for those who are suffering from back problems.

Beginners can either use the assistance of a spotter or a dip assist machine to push bodyweight. Advanced bodybuilders can add weight to the exercise by using a weight belt.

Types of Equipment used: Parallel Bars

STEPS TO DO IT: 

STEP 1: Place yourself at arm’s length in front of the parallel bars, with your arms holding the bars. Make sure your arms are straight and locked in place.

STEP 2: Breathing in, hoist yourself up on the bars. Bend your knees slightly, and cross your ankles. Keep your elbows close to your body.

STEP 3: Breathing out, slowly lower yourself to the previous position, controlling every movement.

STEP 4: Repeat exercise for recommended repetitions.

CONCLUSION:

Having big arms make you look attractive and intimidating. However, working on those guns too often can turn out to be harmful to your body. Work on these exercises once or twice a week, for best results. Work on other bodybuilding exercises on the other days. When you are working on these exercises, focus and work out with all your strength. Perform each step in a slow and controlled movement. Also, Remember to stay hydrated throughout your workout, and eat more foods rich in proteins.

Stay fit and Stay fab!

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