Triceps for Men Workouts Guides & Programs from ATHLEAN-X (2024)

FAQs

What is the king of all tricep exercises? ›

Skullcrushers. The classic bodybuilding tricep exercise holds a lot of value that powerlifters can cash in on. At Westside, we perform skullcrushers with the EZ curl bar both on a flat bench, and on the floor. When performed while lying on the floor, the skullcrusher becomes a floor press for your triceps.

How many tricep exercises should I do? You should do 3-5 tricep exercises per training session, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.

Overhead Tricep Extension

The overhead tricep extension is mainly a long head tricep exercise, making it effective at building bigger triceps as it works the largest of the three tricep heads.

Porcari and his team reported that muscle activity was greatest while subjects performed the triangle push-ups, which made it the gold standard of triceps exercises. “All across the board, the triangle push-ups elicited the most muscle activity in our subjects,” says researcher Brittany Boehler, B.S.

The most effective tricep exercise for building mass is the Triceps Extension because it allows us to perform it with either dumbbells or a barbell, allows for progressive overload directly to the triceps and is easier on the wrists and elbows if you use an EZ curl bar.

Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. It is also easier, so it may be more user-friendly than push-ups. Dips: This exercise also works all three triceps heads and has the added benefit of helping to activate core muscles.

In general, like all muscles, the triceps benefit from weights in the 30%-85% 1RM range, which in many people roughly translates to a weight that results in between 5 and 30 reps on a first set taken to failure.

For maximum growth, we suggest training triceps 2-3 times per week, allowing at least 48 hours of rest between sessions. This provides enough stimulus to spur growth while giving your muscles adequate recovery time.

The long head of the triceps makes up two-thirds of the overall size of the muscle. So, if you want to get big triceps, you need to prioritize this area. Exercises like Overhead Triceps Extensions, Lying Triceps Extensions, and Triceps Pushdowns with a rope attachment can help you target the long head.

Skull crushers work all three heads of the tricep and can be a helpful tool for building strength and size in the arms. Working your triceps will help to improve pushing movements like the bench press, and can help build overhead throwing strength. Can Beginners Do Skull Crushers?

Do push-ups work all three triceps heads? ›

They're made up of three parts, referred to as the long, medial, and lateral heads. “[Triceps push-ups] primarily target the long head of the tricep brachii muscle, but they engage all three parts of the tricep,” says Peloton instructor Selena Samuela.

Yes, tricep dips do hit the long head of the triceps muscle, but this exercise is equally effective for targeting the lateral and medial heads as well.

The long head of the triceps makes up two-thirds of the overall size of the muscle. So, if you want to get big triceps, you need to prioritize this area. Exercises like Overhead Triceps Extensions, Lying Triceps Extensions, and Triceps Pushdowns with a rope attachment can help you target the long head.

You have your long head, medial head, and lateral head. The problem with triceps is, it takes too much time to be properly visible. So it is actually hard to build toned and muscular triceps. Personally triceps is the best and most defined part of my body.

Training your triceps every single day is not recommended, as it can lead to overtraining and potential injury. For maximum growth, we suggest training triceps 2-3 times per week, allowing at least 48 hours of rest between sessions.

And dips are one of the best triceps moves you can do. A study by the American Council on Exercise found that dips are more effective at targeting the triceps than overhead triceps extensions, rope push-downs, lying barbell triceps extensions, bar pushdowns, and closed-grip bench presses.