3 Best Tricep Exercises for Mass
Building massive triceps requires a combination of proper training, nutrition, and consistency. The triceps muscle makes up the back of your upper arm and consists of three heads: the lateral, medial, and long heads. To develop impressive triceps, you need to target all three heads with effective exercises. Here are three of the best tricep exercises for building mass:
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the triceps, particularly the lateral and medial heads. This exercise allows you to lift heavier weights, which is essential for building mass.
How to perform:
- Lie on a flat bench and grip the bar with your hands slightly closer than shoulder-width apart.
- Lower the bar to your chest, then press it back up to the starting position.
- Focus on extending your arms fully and squeezing your triceps at the top of the movement.
2. Tricep Pushdowns
Tricep pushdowns are an isolation exercise that specifically target the lateral head of the triceps. This exercise is effective for building mass because it allows you to focus on the triceps without engaging other muscles.
How to perform:
- Hold a rope or bar attachment with your hands shoulder-width apart.
- Extend your arms fully, then lower the rope or bar down towards your thighs by bending your elbows.
- Focus on squeezing your triceps as you extend your arms back to the starting position.
3. Overhead Dumbbell Extension
The overhead dumbbell extension is a compound exercise that targets the long head of the triceps. This exercise is effective for building mass because it allows you to lift heavier weights and stretch the triceps muscle.
How to perform:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand overhead with your arms extended.
- Lower the dumbbells behind your head by bending your elbows, then raise them back up to the starting position.
- Focus on squeezing your triceps as you extend your arms fully.
Tips for Building Mass
- Train with consistency: Consistency is key when building mass. Aim to train your triceps 2-3 times per week with at least 3-4 sets per exercise.
- Eat enough protein: Protein is essential for muscle growth. Aim to consume at least 1 gram of protein per pound of body weight daily.
- Rest and recovery: Adequate rest and recovery are crucial for muscle growth. Ensure you're getting enough sleep and taking rest days as needed.
By incorporating these three exercises into your workout routine and following the tips above, you'll be on your way to building massive triceps in no time.
