Tricep Exercises for Men

The tricep muscles are smaller compared to the bicep muscles and you need to pay extra attention to them when you are working out. To stimulate these muscles you need to target them with specific tricep exercises. If you are doing one body part at a time then you should do 3-4 sets of each tricep exercise and if you are doing multiple body parts then 2-3 sets each is enough. Many bodybuilders prefer working out one body part at a time so that they are able to target the muscle group completely. However, if you want you could combine the tricep exercises with other routines like the chest and shoulder workouts.

Dumbbell Kickbacks
This is one of the most effective tricep exercises with dumbbells, all you will need is a flat bench and a dumbbell. Place your left knee and left hand on the bench so that your torso is parallel to the floor, grab a dumbbell in your right hand. The right upper arm should be parallel to the floor with lower arm perpendicular to the floor, this will be your starting position. Exhale and kick your lower arm back so that it is parallel to the floor, you will feel a strain in your tricep. In a controlled manner get the lower arm back to the starting position, inhale as you do this. Repeat the movement for 12-15 repetitions and then do it with the other arm. Do 3-4 sets of this dumbbell exercise to tone your tricep muscles.

Close Grip Press
Lie down on your back on a decline bench and grip the barbell from the rack with the hands shoulder width apart. Lift the bar and bring it over your chest with your arms fully extended for this barbell exercise. From this starting position bend your elbows and bring the bar close to your chest, ensure that you keep your elbows close to the torso. Now push the bar back up to the starting position, remember to concentrate on your tricep muscles when you do this routine. Inhale as you slowly lower the bar to the middle of the chest and exhale as you push the barbell back up. One of the basic rules of weight training is that you need to stimulate the muscles with weights.

Double Bar Dips
You can include double bar dips in your exercise with the dumbbells routine. Place your arms on the double bar and hoist your body up so that the arms are locked beneath you. Ask your training partner or gym instructor to place a dumbbell between your legs after you take this starting position. Without bending your torso go down slowly by bending the arms at the elbow. Go down till there is a perfect 90 degree angle between the upper arm and the lower arm. This tricep exercise with free weights will give your arms a nice definition. Inhale as you go down and exhale as you come all the way up.

Tricep Press Down
Attach a flat handle to the overhead cable pulley and grab it with a pronated grip, meaning palms facing the floor. There should be about 4-6 inches difference between your hands as you grip the bar. Keep your elbows bent so that you form a 90 degree angle with your upper arm and lower arm, also keep the elbows close to the body. Now exhale and push the bar down extending your arms so that it almost touches your thighs. Feel the squeeze in your triceps as you push the bar down, once you are all the way down come back to the starting position in a slow and controlled manner. Repeat the movement for desired repetitions, remember to tuck your elbows in to your body as you are extending the arms. This is considered as one of the best tricep exercise for men using the cable machine.

Tricep Exercises at Home
Bench dips and close hand push ups are the best options as far as exercises at home are concerned. For bench dips, stand with your back to the bench, place your palms on the edge and slide your legs forward so that your body weight is supported by your fully extended arms. Now lower your body to form a 90 degree angle with your lower and upper arm, do not bend your torso as you go down. Go into the traditional push up stance and then slide your hands close to each other. Now lower your body keeping your elbows as close to the torso as possible. As you come up feel a strain in your triceps, repeat the movement for desired repetitions.

Tricep exercises, if supported with bodybuilding supplements, will give you quick results. Just remember to concentrate on the form and technique when you are working out.