4 Best Tricep Exercises for Mass
Building massive triceps is a key component of a well-rounded upper body workout. A strong tricep muscles can help improve overall arm development, increase strength, and enhance athletic performance. In this article, we'll explore the 4 best tricep exercises for mass, guaranteed to take your tricep workout to the next level.
1. Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the triceps, as well as the chest and shoulders. To perform this exercise:
- Lie on a flat bench press with your feet planted firmly on the ground
- Grip the barbell with your hands shoulder-width apart
- Lower the barbell to your chest, then press upwards, extending your arms fully
- Repeat for 3-4 sets of 8-12 reps
Why it's effective: The close-grip bench press allows you to lift heavier weights, which is essential for building mass. It also engages the triceps in a stretched position, maximizing muscle growth.
2. Tricep Pushdowns
Tricep pushdowns are an isolation exercise that specifically target the triceps. To perform this exercise:
- Hold a rope or bar attachment with your hands facing downwards
- Extend your arms fully, then lower the weight down towards your thighs
- Push the weight back up to the starting position
- Repeat for 3-4 sets of 10-15 reps
Why it's effective: Tricep pushdowns allow for a full range of motion, engaging the triceps from the top to the bottom of the movement. This exercise is also easy on the joints, making it a great option for those with elbow or shoulder issues.
3. Dips
Dips are a classic tricep exercise that can be done with or without weights. To perform this exercise:
- Sit on the edge of a bench or chair with your hands gripping the edge
- Lower your body down by bending your elbows until your arms are bent at a 90-degree angle
- Straighten your arms to return to the starting position
- Repeat for 3-4 sets of 10-12 reps
Why it's effective: Dips are a multi-joint exercise that engage the triceps, as well as the chest and anterior deltoids. They also allow for a full range of motion, making them an effective exercise for building mass.
4. Overhead Dumbbell Extension
The overhead dumbbell extension is an exercise that targets the triceps from a unique angle. To perform this exercise:
- Hold a dumbbell in each hand overhead with your arms extended
- Lower the dumbbells behind your head, keeping your upper arms still
- Raise the dumbbells back up to the starting position
- Repeat for 3-4 sets of 10-12 reps
Why it's effective: The overhead dumbbell extension engages the triceps in a stretched position, making it an effective exercise for building mass. It also strengthens the lockout position, which is essential for overall arm development.
Conclusion: Building massive triceps requires a well-rounded workout routine that includes a variety of exercises. The 4 exercises outlined above are some of the most effective tricep exercises for mass, and should be incorporated into your workout routine to achieve optimal results. Remember to always warm up before starting your workout, and rest and recover adequately to allow your muscles to grow and recover. Happy lifting!
