Awesome Tricep Workouts with Dumbbells for Men Over 40: Get Ripped Arms
By Joshua Van, Founder and Senior Editor of Dad Bod 40
Hey, Dad Bod 40 guys, if you’re a man over 40 who wants to gain chiseled arms, you’ve come to the right place. I’m Joshua Van, your fitness and aging well buddy, and I’m excited to show you the seven best tricep workouts with dumbbells to chisel those sleeves. Whether you’re at the gym or working out in your living room, these exercises will work as triceps workout at home or triceps workout at gym. Let’s get ready to bust out those arm flab and show those guns!
Key Takeaways
- Tricep workouts with dumbbells are effective for gaining and defining chiseled arms after 40.
- Doing triceps workout at home is easy and convenient with dumbbells; no fancy equipment required.
- Focus on form and consistency for progress without injuries.
- Mixing bicep and tricep workouts will give you sleeves that look killer in a short sleeve.
- Support your arm workouts with nutrition and proper rest for recovery.
Why Are Tricep Workouts with Dumbbells Awesome for Men Over 40
Hey, dad bod 40 guys, let’s face it, after 40, your body starts losing muscle mass naturally. One way to offset this and stay stronger is to do a triceps workout at home or gym. Triceps are the largest muscle in the arms and responsible for 2/3 of their mass. They also play a big role in pushing motions that you do daily, like pushing open doors or doing push-ups. That’s why it’s so important to keep them strong. I love using dumbbells for bicep and tricep workouts. They’re simple, versatile, easy to adjust to your strength, and gentle on the joints. You can use them at home or the gym. Dumbbells are a staple for guys over 40 who want to keep that chest with minimal risk of injury.
7 Reasons Dumbbells Are The Best for Bicep and Tricep Workouts
Dumbbells are the bomb-diggity for quality bicep and tricep workouts for these reasons: fixing imbalances and exercising one arm at a time; less impact on joints, allowing you to move your arms and shoulders in their full range; can be used for triceps workout at home or gym; functional strength, strong triceps help with lifting things like grocery bags or pushing a mower; in addition to a tricep workout, they also work the shoulders.
The 7 Best Tricep Workouts with Dumbbells for Men Over 40
I have selected seven dumbbell exercises that will target all the head, medial, and lateral heads of the triceps for 3D definition and full range of motion. Each exercise has been selected to provide maximum results with minimum risk of injury. This list is customized for men over 40 who are either starting or experienced in the gym.
1. Close-Grip Dumbbell Bench Press
The close-grip dumbbell bench press is a compound exercise that effectively targets the triceps muscles. When done correctly, it can help build significant strength and power without placing too much strain on your shoulders.
How to Do It:
- Grab a pair of dumbbells and lay down on a flat bench (or the floor for triceps workout at home).
- Hold the dumbbells with your palms facing each other and keep your elbows close to your body.
- Extend your arms and push the dumbbells upwards, contracting your triceps at the top of the movement.
- Lower the dumbbells slowly back down to your chest to complete one rep.
- Repeat for 3 sets of 8-12 reps with a 60-second rest in between each set.
Why I Love It: Targets all three heads of the triceps and also works the chest and shoulders, great for a shoulder and tricep workout.
2. Overhead Tricep Extension
The overhead tricep extension is one of my go-to exercises for a triceps workout at home. It isolates the triceps muscles and helps shape and define them.
How to Do It:
- Stand or sit upright with a dumbbell held overhead with both hands.
- Keep your elbows in a forward position and lower the dumbbell behind your head until your arms are fully extended.
- Engage your core to keep yourself stable and raise the dumbbell back up to the starting position.
- Repeat for 3 sets of 8-12 reps with a 60-second rest in between each set.
Why I Love It: Stretches the triceps and help you to make more gains, while engaging your core for stability.
3. Dumbbell Skull Crusher
The dumbbell skull crusher is one of my all-time favorite bicep tricep workout plan exercises for sculpting the arms. It’s a compound exercise that works the triceps in multiple ways.
How to Do It:
- Lie on a flat bench or the floor with a dumbbell held directly above your chest.
- For triceps workout at home, you can also do this lying on the ground.
- Bend your elbows to lower the dumbbells towards your forehead while keeping your upper arms stationary.
- Raise the dumbbells back to the starting position, contracting your triceps hard at the top of the movement.
- Repeat for 3 sets of 8-12 reps with a 90-second rest in between each set.
Why I Love It: Perfectly sculpts the tricep shape, while also working both arms equally.
4. Dumbbell Tate Press
The dumbbell Tate press is a compound exercise that works the triceps muscles as well as the shoulders and works the lateral and medial heads of the triceps.
How to Do It:
- Lie on a flat bench or the floor with your arms extended straight above your chest, holding a dumbbell in each hand.
- Flare your elbows out to the sides and lower the inner part of the dumbbells down to your chest.
- Repeat for 3 sets of 8-12 reps with a 60-second rest in between each set.
Why I Love It: Provides a deep stretch for the triceps that will lead to greater gains.
5. Tricep Kickback
The tricep kickback is one of the simplest dumbbell exercises around and a favorite for triceps workout at home. It’s great for beginners because it’s easy to do with minimal risk of injury and only requires dumbbells.
How to Do It:
- Bend over at your hips with a flat back and hold a dumbbell in each hand with your elbows bent and your upper arms resting against your sides.
- Extend your arms backward, contracting your triceps at the end of the movement and hold for a second.
- Return to the starting position slowly and repeat for 3 sets of 8-12 reps with a 60-second rest in between each set.
Why I Love It: Hits all three heads of the triceps with minimal equipment, dumbbells only.
6. Dumbbell JM Press
The dumbbell JM press is a hybrid exercise that combines a dumbbell skull crusher and dumbbell overhead press for a compound triceps workout at gym exercise.
How to Do It:
- Lie on a flat bench or the floor with a dumbbell in each hand held directly above your chest.
- Repeat for 3 sets of 8-12 reps with a 90-second rest in between each set.
Why I Love It: Combines the best of both worlds of strength and isolation to provide a maximum tricep pump.
7. Waiter’s Walk
The waiter’s walk is a dynamic exercise that can help improve your stamina and balance and keep your workouts interesting.
How to Do It:
- Hold a single dumbbell overhead with one hand, pulling your shoulder blades back and down as far as possible.
- Walk 10 yards in one direction, then turn around and walk back to the starting position, then switch arms and repeat.
- Complete 3 sets resting 60 seconds between each set.
Why I Love It: Toughens your triceps and core while also keeping your workouts fun and fresh.
Sample Bicep and Tricep Workout Plan
Ready to gain chiseled arms that turn heads? I have created a balanced sample bicep tricep workout plan for you below. Perform Workout A and Workout B with 1-2 days in between to allow your muscles to fully recover. I suggest doing this routine 1-2 times a week, allowing at least 48 hours of rest before you target your arms again.
Workout A:
- Warm-Up: 5 minutes of arm circles and tricep stretches
- Close-Grip Dumbbell Bench Press: 3 sets x 8-12 reps
- Overhead Tricep Extension: 3 sets x 8-12 reps
- Dumbbell Bicep Curl: 3 sets x 8-12 reps
- Cool-Down: 5 minutes of arm stretching
Workout B:
- Warm-Up: 5 minutes of arm swings and tricep stretches
- Dumbbell Skull Crusher: 3 sets x 8-12 reps
- Tricep Kickback: 3 sets x 8-12 reps
- Hammer Curl: 3 sets x 8-12 reps
- Cool-Down: 5 minutes of stretching.
Pro Tips to Maximize Your Tricep Workouts with Dumbbells
Start light and focus on form before adding more weight every 4-6 weeks. Increase the weight in 1-2 kg increments with triceps workout at home or gym. As you get stronger, challenge your strength by adding 1-2 reps every 4-6 weeks, or.
- Move through your range of motion slowly to avoid injury to your elbows.
- Push past failure, every rep should be hard, but that doesn’t mean you should be reckless. Remember to always engage your core and use proper form.
- Rest up and make sure to get plenty of rest, at least 48 hours between tricep workouts to allow your muscles to fully recover.
- Fuel your muscles with good nutrition, loading up on protein sources like chicken, eggs, and protein shakes.
Why Dad Bod 40 Loves Tricep Workouts with Dumbbells
As a man over 40, I know first-hand how a triceps workout at home or gym can make a world of difference. Dad bod 40 is all about practical and realistic fitness that fits your lifestyle. Dumbbells are a cost-effective, easy to store, and have a low risk of joint injury, making them an excellent choice for men over 40. I have done my own research on the latest fitness tips and also tried all the exercises and weight recommendations to ensure that you’re getting actionable and effective advice.
FAQs
Can I do a triceps workout at home without a bench?
Definitely, exercises like overhead extensions or tricep kickbacks can be done standing or on the floor; no bench required.
How often should I do bicep and tricep workouts?
Stick to 1-2 workouts per week with at least 2-3 days rest in between to allow your muscles to recover.
What is the best dumbbell weight for triceps workout at gym?
Start with 2-5 kg dumbbells and focus on your form and a slow controlled range of motion. Increase the weight gradually as you progress.
Can I combine shoulder and tricep workout exercises?
Yes, compound movements like the close-grip bench press or waiter’s walk target both the shoulders and triceps at the same time, saving you time.
How do I stay safe when doing tricep workouts with dumbbells?
Do a warm-up with arm swings and stretches, keep your form tight, start light and increase the weight gradually, and stretch after you finish.
References
- Men’s Health. (2024). 9 Dumbbell Tricep Moves for Bigger Arms.
- Men’s Health. (2024). 15-Minute Arm Workout for Strong Biceps and Triceps.
- Men’s Journal. (2025). 15 Top Triceps Exercises for Strength.
- Montreal Weights. (2023). 7 Tricep Exercises You Need with Dumbbells.
- @LaupWing1994. (2025). How to Nail Dumbbell Skull Crushers.
- @musclemadnez. (2024). Best Dumbbell Moves for Biceps and Triceps.
