Best Tricep Exercises for Mass
Building massive triceps requires more than just a few sets of dips. You need to target all three heads of the triceps muscle with a variety of exercises that challenge them in different ways. Here are some of the best tricep exercises that will help you build impressive mass:
1. Close-Grip Bench Press
This exercise is a compound movement that works the triceps, chest, and shoulders. It's a great way to build overall upper body strength and size.
- How to: Lie on a bench with your feet flat on the floor. Grasp the barbell with an overhand grip, slightly narrower than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in. Press the barbell back up to the starting position.
2. Overhead Tricep Extensions
This isolation exercise targets all three heads of the triceps. It's a great way to build mass and definition in your triceps.
- How to: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms straight up over your head, with your palms facing each other. Slowly lower the dumbbells behind your head, keeping your elbows tucked in. Extend your arms back up to the starting position.
3. Triceps Pushdowns
This is another isolation exercise that works all three heads of the triceps. It's a great way to build strength and endurance in your triceps.
- How to: Stand in front of a cable machine, holding a straight bar with an overhand grip. Keeping your elbows tucked in, slowly lower the bar towards your thighs. Extend your arms back up to the starting position.
4. Skull Crushers
This exercise is named for its resemblance to crushing someone's skull (not literally, of course!). It's a great way to build mass in the long head of the triceps.
- How to: Lie on a bench with your feet flat on the floor, holding a dumbbell in each hand. Raise your arms straight up over your head, with your palms facing each other. Slowly lower the dumbbells behind your head, keeping your elbows tucked in. Extend your arms back up to the starting position.
5. Tricep Dips
This exercise is a compound movement that works the triceps, chest, and shoulders. It's a great way to build overall upper body strength and size.
- How to: Grip two parallel bars with your hands shoulder-width apart. Extend your legs forward, keeping your body straight. Slowly lower yourself down until your upper arms are parallel to the ground. Press yourself back up to the starting position.
Tips for Maximizing Tricep Growth
- Use proper form: Always focus on proper form to avoid injuries and maximize muscle activation.
- Vary your reps and sets: To stimulate muscle growth, vary your reps and sets from workout to workout.
- Increase the weight gradually: As you get stronger, gradually increase the weight you're lifting.
- Get enough protein: Make sure you're consuming enough protein to support muscle growth.
- Rest and recover: Give your muscles time to rest and recover after each workout.
By incorporating these exercises into your workout routine and following these tips, you can build massive triceps and sculpt the arms of your dreams!
