6 Best Triceps Workouts for Guys

Presented here are various triceps workouts designed with different goals and training experience levels in mind. Each program includes exercises such as close-grip bench press, parallel bar dips, cable pushdowns, French press, overhead extensions, and bent-over extensions. Although it is impossible to completely isolate the individual heads of the triceps (lateral, long, and medial), changing arm and body positioning allows you to emphasize specific areas.

Choose the workout that suits you, follow it for 4-8 weeks, then return to your regular routine or try another from the list. Start your workout with the heaviest multi-joint movements that allow you to lift maximum weight – parallel bar dips, machine dips, bench dips, or close-grip bench press (use a Smith machine if balancing the barbell is difficult).

To fully work the long head of the triceps, be sure to include overhead arm movements, as it originates above the shoulder joint and requires full stretching. Exercises with arms kept along the body better target the lateral head. To isolate the triceps and minimize deltoid and chest involvement, keep your elbows tight against your body throughout all exercises, preventing them from flaring outward.