2 Best Tricep Exercises for Mass
When it comes to building strong and toned triceps, there are several exercises that can help you achieve your goal. However, not all exercises are created equal, and some are more effective than others in building mass. In this article, we'll explore the two best tricep exercises for mass and provide you with tips on how to incorporate them into your workout routine.
1. Tricep Pushdown
The tricep pushdown is a classic exercise that targets the triceps from multiple angles. It's an isolation exercise that allows you to focus specifically on the triceps, making it an effective way to build mass.
How to Perform the Tricep Pushdown:
- Hold a rope or bar attachment with your hands facing down towards your thighs.
- Extend your arm fully, keeping your elbows close to your body.
- Slowly lower the weight down towards your thighs, keeping your elbows close to your body.
- Pause for a brief moment, then push the weight back up to the starting position.
Tips:
- Use a weight that allows you to complete the specified number of reps with good form.
- Focus on squeezing your triceps at the top of the movement.
- Avoid swinging the weight or using momentum to lift the weight.
2. Overhead Dumbbell Extension
The overhead dumbbell extension is a compound exercise that targets the triceps, as well as the shoulders and chest. It's an effective exercise for building mass, as it allows you to lift heavier weights and challenge your triceps from a different angle.
How to Perform the Overhead Dumbbell Extension:
- Hold a dumbbell in each hand overhead, with your arms extended and your palms facing forward.
- Slowly lower the dumbbells down behind your head, keeping your elbows close to your ears.
- Pause for a brief moment, then lift the dumbbells back up to the starting position.
Tips:
- Use a weight that allows you to complete the specified number of reps with good form.
- Focus on keeping your core engaged and your shoulders down and away from your ears.
- Avoid arching your back or using momentum to lift the weight.
Incorporating These Exercises into Your Workout Routine
To build mass, it's essential to challenge your triceps with a combination of heavy weights and high-volume training. Here's an example workout routine that incorporates the tricep pushdown and overhead dumbbell extension:
- Warm-up with 5-10 minutes of cardio and dynamic stretching.
- Tricep Pushdown: 3 sets of 8-12 reps.
- Overhead Dumbbell Extension: 3 sets of 8-12 reps.
- Rest for 60-90 seconds between sets.
- Incorporate other tricep exercises, such as dips or tricep kickbacks, to target the triceps from different angles.
Remember to always prioritize proper form and technique over the weight you're lifting. With consistent training and progressive overload, you can build strong and toned triceps that will impress.
