Best Triceps Workout And Exercises For Men

best triceps exercises

Today we are going to give you amazing full triceps workout and triceps exercises for all men to grow their triceps because it represents the largest proportion in your arms and he is the main muscle that makes your arms look bigger if you know how to train it, but before we start our tricep exercises let's take a quick look at the tricep anatomy to find out how it works and what its parts are.

Tricep anatomy

Tricep anatomy

Triceps Brachii:

Location: Rear part of the upper arm between the elbow and the shoulder
Function: Extension of the elbow
Best Exercises: Lying Tricep Press and Close-Grip Bench Press

By looking at this tricep anatomy now we can now more how tricep work and what are the best exercises to grow them and don't forget to try to focus on your triceps workout because this workout does not require heavyweights just focus and you will see results!

One of the most important things that you have to focus on this workout is to use lightweight and high repetitions (from 12 to 20 reps of 3-5 sets depending on your ability and your muscle density).

Best tricep workout:

Close grip bench press:

It's known that the close bench press is one of the best compound movements because it targets your body and especially your triceps. 

First, lie on the bench and fix yourself so your chest is up. Make sure to place your hand closed in the bar to make sure that you put more tension in your triceps.

Try to use the smith machine to avoid injuries, it makes more safety for your training, this exercise will be giving you more strength also to your triceps. If this is the first time that you do this exercise, make sure to use a lightweight.

Rope tricep pushdown:

Rope tricep pushdown

This exercise isolates and puts more tension on your triceps, don't use heavyweight because you will be working on yours.

If you can keep your shoulders down then you're doing correctly the exercise and if you cant, then lighten the weight, even if you use a heavyweight in this exercise, you will not target the triceps muscle.

Our goal is to work on all the head of triceps (the long, lateral, and medial heads), and this exercise is the key.

And make sure to squeeze the triceps when you go down with the rope.

Dumbbell seated overhead tricep extension: 

Dumbbell seated overhead tricep extension

Another great exercise to target your triceps in all parts.

Raise the dumbbell by extending your elbows and squeezing your triceps when you get at the top, and lower the dumbbell slowly to the starting position by flexing your elbows.

Triceps dips:

Triceps dips machine

We are going to finish our workout with a bodyweights exercise so we don't need weights to do this exercise, and here your triceps will be working much heavier then he was in the workout.

Make sure to close your elbows, in both cases, you're incorporate your chest, but if you close your elbows, you target your triceps more with your lower chest.

If you find some difficulty in raising yourself in this exercise, you can use the machine.

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