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Top 8 Best Tricep Exercises for Mass: Build Powerful Arms Fast

Best Tricep Exercises

In this guide, we focus on the exercises that will help maximize your tricep mass. By cutting through unnecessary noise and getting ready to put in work, these workouts are essential for developing strong arms with substantial muscle growth. Learn all you need to know about the best tricep exercises for mass specifically designed for building bulk here!

Best Tricep Exercises for Mass Key Takeaways

  • To build up triceps mass, focus on exercises that target the three triceps heads, like overhead triceps extensions, close grip bench presses, and dumbbell overhead triceps extensions.

  • Understanding the anatomy of the triceps is key for a balanced workout—target the long head for overall arm size and include movements that extend the elbow with raised shoulders to hit all heads effectively.

  • Implement a solid routine with compound and isolation exercises, balance workout volume and frequency, and utilize advanced techniques like drop sets for continued growth.

Triceps Growth: Best Tricep Exercises for Mass


A person performing lying triceps extensions with dumbbells


For any muscle development and bulk-up goals, triceps focused workouts are essential. All exercises should not be looked at the same way, as some target specific heads of the triceps while others put strain on all three equally. We will discuss 3 major components that form an integral part of a workout routine for massive arms: close grip bench press, overhead triceps extensions and dumbbell overhead extension exercise. These key elements need to come into play in order to achieve success with your triceps specific plan!

1. Overhead Triceps Extensions: The Mass Builder

If you’re aiming to increase the mass in your triceps, the overhead triceps extension is a go-to exercise. It primarily targets the long head of the triceps. Here’s a step-by-step guide to performing this exercise correctly:

  1. Stand upright and hold a weight with both hands above your head. Your upper arms should be close to your ears, as if they were glued in place.

  2. Bend your elbows to lower the weight behind your head. Your upper arms should remain stationary, and only your forearms should move.

  3. Make sure your shoulders aren’t doing the work – the focus should be on isolating and engaging your triceps.

  4. Extend your arms to raise the weight back above your head, without moving your upper arms.

  5. Repeat this movement for your desired number of reps.

By keeping your arms stable and focusing on your triceps, you can ensure maximum muscle engagement and better muscle building results than other exercises.

Best Tricep Exercises for Mass

2. Close Grip Bench Press: Compound Power

Once you’re done with the overhead triceps extension, it’s time to proceed to the close grip bench press. This exercise is excellent for muscle building. Here’s a step-by-step guide:

  1. Start with a standard bench press position, but bring your hands closer together. This is what makes it a “close grip” bench press.

  2. As you perform the bench press movement, you’ll notice that this positioning targets both your chest muscles and your triceps, giving you a comprehensive upper-body workout.

  3. Aim for 3 or 4 sets of this exercise, with each set consisting of 6-8 repetitions. This is the ideal range to hit your fitness goals effectively.

Remember, the close grip bench press is not just a triceps exercise, it’s a full upper-body workout that helps build bigger muscles.

3. Dumbbell Overhead Triceps Extension: Versatility and Isolation

The dumbbell overhead triceps extension is a versatile exercise that effectively isolates the triceps, making it a great addition to your routine. It primarily targets the long head of the triceps, but also engages the other heads for a comprehensive triceps workout. Here’s a step-by-step guide on how to do it:

  1. Stand upright and grasp a dumbbell with both hands.

  2. Extend your arms and hold the dumbbell above your head. Keep your upper arms stationary throughout the exercise.

  3. Bend your elbows to lower the dumbbell behind your head. Remember, only your forearms should move during this step.

  4. Push the dumbbell back up, extending your arms above your head again.

  5. Repeat these steps for your desired number of repetitions.

Remember, the key to this exercise is to ensure that your upper arms remain stationary, allowing your forearms to do all the work. This will ensure maximum engagement of the triceps muscles.

Anatomy of Strength: Understanding Your Triceps

Anatomy of the triceps muscle group

Having acquainted yourself with some of the significant triceps exercises, it is now time to look into the anatomy and composition of your triceps muscle, also known as the ‘triceps brachii’. This consists of three distinctive heads which are: The long head, lateral head and medial head. It’s essential to have a good understanding of how each part functions in order for you to build up an effective routine that can target all three parts uniformly so as to promote progress in those stubborn tricep muscles!

The Long Head: Key to Arm Size

The long head of the triceps is known as the largest among its three parts and provides a lot of strength to your arm. This section, beginning from the infraglenoid tubercle in the scalp, plays an essential role when it comes to doing overhead pressing exercises such as overhead triceps extensions that are specific for targeting this area and thus invigorating it.

Lateral and Medial Heads: Completing the Picture

In order to target the lateral and medial heads of the triceps, it is necessary to include elbow extension exercises that enable you to extend your arm with raised shoulders. The outermost part of your upper limb contains the visible lateral head, while beneath this rests a broad origin along its back for the medial head. Both of these heads are integral in providing strength when raising one’s shoulder as well as offering support essential for extending at an elbow joint.

Incorporating exercises related to such movements can be beneficial towards better utilizing both muscle groups involved, making sure they reach their full potential during exercise or everyday life activities!

Best Tricep Exercises for Mass

A person performing triceps pushdowns with a cable machine

To help build arm mass and tone, it is important to target all three heads of the triceps with proper form. We can do this by developing a workout that progressively increases in intensity, stimulating each head as we go along. With our knowledge on anatomy and key exercises for the triceps muscles, these workouts will not only support strength gains but aid in defining those hard-to-reach areas.

4. Lying Triceps Extensions: Targeting Each Head

Start the lying triceps extension exercise, also known as skull crushers, by grabbing a dumbbell in each hand. Lie on your back with your knees bent. This workout is famous for its ability to target each head of the triceps muscles individually. To execute this move correctly, follow these steps:

  1. Lay down on your back, with a dumbbell in each hand.

  2. Extend your arms above you, making sure to keep your elbows close by.

  3. Lower the weights down to your forehead, ensuring that your arms are still extended and your elbows are still close.

  4. Contract the triceps and lift the weights back up.

Remember, always contract the triceps during the execution of the movement.

Best Tricep Exercises for Mass

5. Triceps Dips: Bodyweight Mastery

Triceps dips are a great bodyweight exercise that targets all three heads of the triceps muscles. To perform this exercise correctly, follow these steps:

  1. Start by gripping the rails or rings with both hands in a straight arm position.

  2. Next, bend at the elbow to lower your body. Continue lowering until your elbows form right angles.

  3. Push yourself back up into the starting position, fully extending your arms.

  4. Repeat these steps for the desired number of reps.

Remember, maintaining proper form throughout each repetition is vital to the effectiveness of this exercise. Control your movements and stay conscious of your technique to achieve optimal outcomes.

6. Triceps Pushdowns: Sculpting the Arms

A person performing triceps dips for bodyweight training

For those who want to sculpt their triceps, the cable machine is a perfect tool for tricep pushdowns. Here’s how to do it:

  1. Begin by attaching a bar to the high pulley of the machine.

  2. Stand facing the machine with your feet shoulder-width apart.

  3. Grasp the bar with an overhand grip, your palms should be about shoulder-width apart.

  4. Keep your elbows close to your body.

  5. Extend your arms down until they’re fully extended, but make sure to keep the tension on your triceps throughout the movement.

  6. Slowly return to the starting position to complete one rep.

Remember, maintaining constant tension on your triceps throughout the exercise will give you the best results!

Building a Solid Triceps Routine

Creating an effective triceps routine is a necessary part of achieving optimum muscle growth and strength. This requires selecting the right exercises and organizing them into a sequence that balances volume and frequency, plus regularly upping intensity for optimal gains in triceps size.

Sequence Matters: Ordering Your Workout for Optimal Growth

For maximal growth of the triceps, it is necessary to arrange your workout routine in an effective way. Begin by doing compound exercises such as weighted dips or close-grip bench presses and then proceed to isolation movements, including pushdowns or overhead extensions, for better results. This will effectively target all three heads of this muscle group so that each one gets enough stimulation during training.

Volume and Frequency: Balancing Your Approach

When it comes to triceps training, you should take into account both volume and frequency. Volume is determined by the number of sets x reps x weight that you do, while frequency refers to how often you train this muscle group. 10-14 sets per week are considered sufficient for growth purposes without overworking them. A two- or three-day schedule helps balance stimulating improvement and offering adequate rest time between workouts.

Advanced Techniques: Best Tricep Exercises for Mass

A person performing close grip bench presses

When you’ve got a solid triceps training routine down, try some more advanced approaches to take your workouts up a notch. These methods can help kick-start muscle growth, break through plateaus and intensify the gains from your regular exercises.

7. Drop Sets: Intensify Your Training

Drop sets are a powerful technique to take your triceps workout to the next level. They add more intensity and increase the time your muscles are under tension, which promotes muscle growth. Here’s how to do it:

  1. Choose a weight for your triceps exercise and perform the exercise until you can’t do any more reps (this is your point of no return).

  2. As soon as you reach this point, quickly lower the weight and continue performing reps until you reach fatigue again.

Use this technique at the end of each triceps exercise in your routine. It’s a great way to push beyond your usual physical limits, enhancing the results from your training.

80Supersets: Doubling Down on Intensity

If you want to enhance your triceps development, then using a superset can be extremely helpful. This strategy involves undertaking two activities without taking breaks between them, allowing different muscles to get the benefit of an intense workout session and keeping up heart rate while triggering maximum muscle growth.

Two effective combinations that could help with increasing one’s triceps are tricep dip followed by a Dumbbell skull crusher or cable crossover tricep pulldown plus overhead cable tricep extension performed as part of the same sequence.

Maximizing Results: Tips and Tricks

In order to maximize the results of your triceps training, proper form and progressively increased challenge are key. To ensure a successful workout, it’s important that you keep these two aspects in mind. Maintaining good technique while performing exercises is essential for seeing progress. Increasing difficulty as time goes on helps push yourself towards success in improving your triceps strength.

Proper Form: The Foundation of Effective Exercise

For effective triceps exercises, it is essential to maintain correct form throughout the whole exercise. Focus on tension in each movement and making sure you get that full range of motion so as to make maximal muscle activation. Do not allow your elbows to point outwards while doing these workouts, stay concentrated for a better outcome rather than trying to lift something extremely heavy recklessly. By understanding good technique, you’ll reap great rewards from the effort!

Progression: Increasing the Challenge

When it comes to triceps training, the key is to continually challenge and progress your workouts. This process of steadily increasing weight, reps or intensity – known as progressive overload, will help ensure ongoing development in your triceps strength over time. You can make a workout harder by lifting heavier weights for more repetitions with multiple sets throughout each session. The idea here is that through continual stimulation from challenging exercises such as these you’ll be able to continue making headway on building those impressive arms!

Best Tricep Exercises for Mass: Common Mistakes to Avoid

Learning what to stay away from intriceps training is just as important as knowing the correct technique. Oftentimes, individuals make typical mistakes that result in being stuck at a certain level and even strains or pains. Let’s explore two of these common missteps and how one can prevent them from occurring.

Neglecting Full Range of Motion

Triceps training often overlooks the importance of completing a full range of motion. This is detrimental, as it can result in muscle imbalances and potential joint injuries. Performing all tricep exercises using their complete range helps to ensure that each head is properly activated for maximum development.

When doing either close grip bench press or overhead extensions with your triceps, always make sure to go through every step involved so you are able to gain the greatest benefit from them possible!

Overlooking Other Muscle Groups

When it comes to triceps training, many people make the mistake of focusing on them alone without accounting for other muscle groups. Those muscles involved in making up the muscular network are not limited to your triceps. They include deltoids, forearm flexors and extensors too. If these related muscles receive less attention during workouts, this can create an imbalance in arm strength as well as its aesthetic appeal.

For that reason, don’t forget to incorporate exercises that target each group into a workout routine so you get full use out of all connected muscle sets!

Nutrition and Recovery: Fueling Triceps Growth

When it comes to cultivating triceps growth, nutrition and recovery are important factors. To create muscle, the body has to be given sufficient nutrients for repairing as well as expanding muscles. For this purpose, enough rest is necessary so that your muscles can recover properly in order to achieve their maximum potential of growth. Let us explore these two aspects more closely.

Nutrition plays a major role in building stronger muscles. By supplying all the essential components needed by our bodies, we will able them maximize muscular development over time while resting enables our damaged tissues regain strength from repeated use due to losing energy each training session they must regenerate which might take days or even weeks depending on how intense was your exercise program!

Diet Essentials for Muscle Building

Nutrition is key when it comes to muscle building. Ensuring your diet provides enough protein, healthy fats and carbohydrates will help support the growth of lean muscles. Aim for 1.6–2.2 grams of protein per kilogram each day – this supports tissue repair as well as muscular development! Omega-3 fatty acids contribute to recuperation from exercise whereas carbs offer energy needed during workouts. Staying hydrated is essential too – drink water before, during and after physical activities so that you can optimise recovery time post workout sessions!

Rest and Recovery: Giving Muscles Time to Grow

Adequate rest is just as essential to muscle growth and strength gains as working out. To maximize triceps development, it’s important to train them 2-3 times a week while giving the muscles enough time for recovery in between sessions. Sleep also plays an integral role in achieving your fitness goals, during this period hormones are released that facilitate tissue repair and promote muscular expansion. A balance of proper exercise with sufficient relaxation periods will make sure your triceps reach their fullest potential!

Ultimately, to cultivate impressive triceps that are powerful and grow optimally requires more than just lifting heavier weights. It entails having an understanding of the three heads of your tricep muscle group, performing diverse exercises with correct form specifically targeting each head, employing advanced strategies for heightened intensity during workouts. Raising weight levels slowly in a progressive manner as you progress along training cycles and providing them with right nutrients while ensuring ample rest between sessions, all these elements when incorporated together effectively can deliver desired results in terms of increased triceps growth for great looking arms.

Best Tricep Exercises for Mass:

Frequently Asked Questions

What tricep exercise builds the most mass?

For bigger triceps, close-grip bench press, dips and tricep pushdowns are the most effective exercises. If you want to build some serious mass in your arms, make sure these three moves become a part of your workout routine!

How do I hit all 3 tricep heads?

For comprehensive tricep development, include the cable triceps pushaway and diamond cutter pushup along with a close grip bench press done with an underhand grip. This combination will effectively target all three heads of your muscle group for optimal results.

How do I get huge triceps?

If you want to get big triceps, focus on exercises that work the long head. These include Lying Triceps Extensions, Overhead Triceps Extensions and using a rope attachment for your Pushdowns. By engaging these movements in your routine consistently, you will be able to grow bigger tricep muscles effectively over time.

Should I do 2 or 3 tricep exercises?

For successful muscle growth, it is best to include a variety of triceps exercises that target different parts of the muscles. Sticking with two distinct movements can still be beneficial in building up this area as well.

How often should I train my triceps for optimal growth?

It’s best to work your triceps 2-3 times per week if you want to maximize muscle growth. This consistent schedule allows for ample stimulation of the muscles, followed by periods of rest and recovery that help encourage development.

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