Tricep Workouts for Men

The Pareto Principle is a principle that says that 80% of output may come from only 20% of investment. For example, if you grow your own tomato plant, it’s possible that only 20% of the seeds are responsible for 80% of the tomatoes that are grown. How does this economic principle apply to tricep workouts for men? Well, 80% of the gains you make from triceps will come from just 20% of all of the different exercises. This is the exact reason that you’ll see the same types of workouts come-up again and again and again. A few of these workouts are: close-grip bench press, dips, cable-bar (or rope, or v-bar) pull-downs and barbell overhead extensions. The combination of these exercises targets the areas of the triceps responsible for both strength and definition, making them essential exercises to include in all tricep workouts for men.

Tricep Workouts for Men on Daily Spot

A few of our experts create arm programs that update every day. Grant likes to workout triceps with either biceps or chest. You can take a look at an example below. Grant’s program is especially effective because it uses a mix of the high-rep and low-rep workouts that we discussed. If you’d prefer not to spend the time create your own tricep workouts that update every day, then take a look at Grant’s program on Daily Spot.

Grant’s Body Series: Arms

‘Todays workout will be a very heavy arm day. Perform all lifts as straight sets, do not superset exercises.’

  • Standing Cross-Body Dumbbell Hammer Curl - 4x5-7reps. Rest for 120 seconds
  • Barbell Close-Grip Bench Press - 4x5-7reps. Rest for 120 seconds
  • Barbell Preacher Curl - 4x6-8reps. Rest for 120 seconds
  • Cable-Bar Pushdown - 4x6-8reps. Rest for 120 seconds
  • Incline Dumbbell Curl - 3x12, on last set go to failure and rest 10 seconds, continue performing reps until failure again, then let dumbbells stretch biceps for 20 seconds
  • Lying Barbell Tricep Extension - 3x12, on last set perform partial reps after failure is reached, then let bar stretch triceps for 20 seconds