Tricep Workouts for Men
Want bigger arms? Focus on triceps. They make up two-thirds of your upper arm—more than biceps. Well-developed triceps create the horseshoe shape that shows arm size from any angle, and they're essential for pressing strength. This program targets all three tricep heads with exercises that build both size and pressing power.
Building Complete Triceps
The tricep has three heads: long head (inner arm, closest to body), lateral head (outer arm), and medial head (underneath, at the elbow). Different exercises emphasize different heads based on arm position.
The long head is the largest and contributes most to arm size. It crosses the shoulder joint, so exercises with arms overhead (skull crushers, overhead extensions) stretch and emphasize it most.
Heavy pressing (bench, overhead press) already works triceps significantly. Direct tricep work should complement this, not replace it. Your triceps get substantial volume from compound pressing.
Benefits of Tricep Training
Arm Size
Triceps are 2/3 of arm size. Big triceps = big arms.
Pressing Power
Strong triceps improve bench press and overhead pressing.
Horseshoe Shape
Developed triceps create the distinctive arm shape visible from behind.
Lockout Strength
Triceps finish every pressing movement. Weak triceps = failed lockouts.
Arm Definition
Triceps show definition in short sleeves from multiple angles.
Functional Strength
Pushing strength for daily activities and sports.
Program Overview
Who it's for: Men seeking bigger, stronger triceps
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Cable Pushdown
The fundamental tricep isolation. Lateral head emphasis with constant cable tension.
Cable Rope High Pulley Overhead Tricep Extension
Stretches the long head for maximum development of the largest tricep muscle.
Weighted Tricep Dips
Compound tricep builder. Heavy loading for strength and mass.
Dumbbell Lying Triceps Extension
Long head emphasis with heavy loading potential.
Barbell Close-grip Bench Press
Heavy compound movement. Builds tricep strength and size.
Dumbbell Kickback
Peak contraction at full extension. Isolation and definition.
The Complete 2 days (often combined with chest or as arm day) Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Bigger Triceps
- Include overhead work. The long head is the largest and needs the stretch overhead exercises provide.
- Don't neglect compound pressing. Bench and overhead press build triceps significantly.
- Full lockout matters. Don't stop short—the tricep works hardest at full extension.
- Control the weight. Swinging defeats the purpose of isolation work.
- Balance with biceps. Equal attention prevents elbow imbalances and injury.
- Triceps recover fast. 2-3 direct sessions per week works well.
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Frequently Asked Questions
How often should I train triceps?
Direct work 2 times per week is usually sufficient. Remember, triceps already work during all pressing—they're not being neglected on chest/shoulder days.
Should I train triceps before or after chest?
After chest. You want fresh triceps to help with heavy pressing. Fatigue them after compound movements are done.
Why do my elbows hurt during tricep exercises?
Often from too much volume, going too heavy on isolation, or not warming up. Reduce weight, improve form, and add warmup sets.
Dips or pushdowns?
Both. Dips are a compound builder for strength and mass. Pushdowns isolate for detail. Use dips early in the workout when fresh, pushdowns for finishing.
How do I develop the long head?
Overhead work. The long head crosses the shoulder joint, so it's stretched and emphasized when arms are overhead—skull crushers, overhead extensions.