Want stronger arms? Start with your triceps. The best tricep exercises for men will help you get well-defined arms. Triceps make up two-thirds of your upper arm. They’re crucial for both strength and appearance.
Everyone wants that “horseshoe” shape. It’s the ultimate sign of strong, toned arms. Strong triceps also help with pressing movements. Whether you’re bench pressing or lifting overhead, your triceps are key to pushing past plateaus.
There are so many exercises out there. It’s easy to get lost. In this article, we’ll focus on the best exercises to build mass, boost strength, and reduce injury risk.
Master these 7 exercises and you’ll see major improvements in your triceps.
1. Tricep Dips
Benefits: This move builds strong triceps. It also works chest and shoulders. You get a full upper body workout.
How to Perform:
- Place your hands on a bench or dip bars. Fingers face forward.
- Bend your elbows and lower down. Keep them close.
- Push back up to start.
2. Close-Grip Bench Press
Benefits: Shifts the focus to your triceps. Builds tricep strength and size. Improves overall pressing power.
How to Perform:
- Lie flat on a bench. Grip the barbell with hands close together.
- Lower the bar slowly towards your chest.
- Press the bar back up to the starting position.
3. Overhead Cable Rope Extension
Benefits: Targets the long head of the triceps. Builds mass and definition. Improves overhead press strength.
How to Perform:
- Stand with your back to the cable machine. Set the rope at the lowest position.
- Hold the rope with both hands. Step forward and keep arms overhead.
- Bend your elbows to lower the rope. Extend your arms to return to the start.
4. Tricep Pushdowns (Cable Machine)
Benefits: Isolates the triceps. Builds definition and strength. Targets the lateral head.
How to Perform:
- Stand in front of the cable machine. Grip the bar or rope.
- Keep elbows close. Push down, extending arms.
- Return slowly to the start.
5. Skull Crushers (Lying Tricep Extensions)
Benefits: Targets the long head of the triceps. Great for mass and strength. Improves arm definition.
How to Perform:
- Lie on a bench. Use an EZ bar or dumbbells.
- Grip it overhand. Arms stay straight above you.
- Bend your elbows to lower the bar towards your forehead. Extend your arms back up.
6. Diamond Push-Up
Benefits: Targets the triceps more than regular push-ups. Builds arm strength and definition.
How to Perform:
- Get into a push-up position. Place hands close together in a diamond shape.
- Lower your chest towards your hands. Bend your elbows.
- Push back up to the start.
7. Tricep Kickbacks
Benefits: Defines the triceps. Builds strength and endurance.
How to Perform:
- Hold a dumbbell. Bend your knees.
- Lean forward. Palm in. Elbow bent.
- Extend your arm back. Straighten your elbow, then return.
Try these best tricep exercises for men. Keep at it. You’ll see stronger, more defined triceps.
I’m Riley Williams, an editor for Leadman Fitness where we engineer bespoke strength equipment tailored to unique training goals. My expertise lies in home gym solutions, mobility tools, and injury-prevention gear, shaped by 8 years as a strength coach and rehab specialist. I know how subtle design flaws—a knurling pattern that blisters hands or a bolt that loosens mid-session—can derail progress.
I bridge the gap between our production team and everyday athletes: surveying garage gym owners, analyzing wear patterns on returned gear, and pressure-testing prototypes with physical therapists. My content cuts through marketing hype, focusing on practical fixes—whether you’re retrofitting a basement gym or sourcing commercial equipment that survives 24/7 use. If it’s in our catalog, I’ve stress-tested it myself.