Men Triceps Workouts

Men triceps workouts built around heavy pressing plus targeted elbow-extension volume, with practical load examples, clear RIR effort targets, and simple week-to-week progression for size and strength.
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Workout 1

4 exercises12 sets

Men Triceps Workouts Template

Triceps

A triceps-focused template combining compound and isolation work with straight sets, realistic sample loads, and progression guided by reps in reserve.

  1. 1
    Close-Grip Barbell Bench Press
    anatomy
    1Exercise
    Close-Grip Barbell Bench Press

    Rest 3m

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Hands just inside shoulder width, elbows stacked under wrists, controlled touch point on lower chest, and smooth lockout without shoulder protraction.

  2. 2
    Cable Overhead Triceps Extension
    anatomy
    2Exercise

    Cable Overhead Triceps Extension

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Brace trunk, keep upper arms fixed, and fully extend elbows without flaring ribs.

  3. 3
    Dumbbell Skullcrusher
    anatomy
    3Exercise

    Dumbbell Skullcrusher

    Rest 1m 30s

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Keep upper arms vertical, lower under control, and avoid shoulder drift.

  4. 4
    Seated Dip Machine
    anatomy
    4Exercise

    Seated Dip Machine

    Rest 2m

    • 110 reps x 45 kgRIR 2
    • 210 reps x 45 kgRIR 1
    • 310 reps x 45 kgRIR 1

    Set seat height so elbows track comfortably; lock out under control and avoid bouncing at the bottom.