10 Best Tricep Exercises for Mass: Don't Miss Out

Triceps are fundamental in arm development, comprising about two-thirds of your upper arm's musculature. Well-defined triceps not only contribute to an aesthetically pleasing physique but also significantly boost overall upper body strength, enhancing the performance of a variety of pushing movements. This article is dedicated to equipping you with some effective exercises designed to specifically build tricep mass. By incorporating these essential moves into your training routine, you'll be well on your way to achieving bigger, stronger arms and improved upper body appearance.

The close-grip bench press is an efficient exercise targeting the triceps while simultaneously engaging the chest muscles. To properly execute this move, lie flat on a bench with a barbell positioned above your chest. Grip the barbell with your hands shoulder-width apart or slightly closer, ensuring your elbows remain tucked in during the lift. This tucked position maximizes triceps activation and provides stability throughout the movement, while your feet should be planted flat on the floor. It’s advisable to perform 3-4 sets of 8-12 repetitions to stimulate significant muscle growth, focusing on gradually increasing the weights over time.

Dips stand out as a versatile exercise, easily performed using parallel bars or sturdy surfaces, ideal for engaging the triceps, shoulders, and chest. To perform this move, position yourself with legs extended or tucked, lowering your body while maintaining a forward tilt in your chest and keeping shoulders down. For those looking to amplify their workout, adding weight with a dip belt will increase resistance and further enhance muscle engagement. To effectively incorporate dips into your routine, consider placing them after compound exercises like the bench press, completing three sets of 8-12 reps with a focus on controlled movements for maximum muscle activation.

Skull crushers are an excellent addition to any tricep workout regimen, targeting the muscle group effectively. To perform skull crushers, lie on a flat bench with either a barbell or dumbbells held above your chest, extending your arms fully. Lower the weights towards your forehead while keeping your elbows stationary, and then return to the starting position. Controlling the weight is essential to avoid potential injury. You can integrate skull crushers alongside other compound exercises, like bench presses, for optimal results. For beginners, using lighter weights or resistance bands is recommended, while advanced lifters can experiment with alternating dumbbell skull crushers. Always prioritize warming up and cooling down your triceps.

Overhead tricep extensions can be performed seated or standing, and they are instrumental in promoting muscle growth. Begin by grasping a dumbbell with both hands and lifting it overhead, extending your arms fully while keeping elbows close to your head. For the seated version, lower the weight behind your neck for a gentle stretch in your triceps before returning to the starting position; while standing, ensure you maintain good posture. Avoid common mistakes such as flaring out your elbows and using excessive momentum, which can compromise muscle engagement and heighten injury risks. Progressively increase your weights or reps as you strengthen, and consider integrating variations like a cable attachment.

Tricep pushdowns are best performed on a cable machine for a focused workout. Upon attaching a rope or straight bar to the high pulley, grip the attachment with both hands and keep your elbows tucked closely to your sides. Stand firmly with your feet shoulder-width apart and core engaged, pushing the attachment downward until your arms are fully extended, then control the return to the starting position. Variations like the rope attachment allow for better isolation of the lateral head of the triceps, while straight bars target the medial head more effectively. Beginners should start with lighter weights and gradually progress as strength improves, aiming for 8-12 repetitions per set.

Diamond push-ups are a bodyweight exercise that can effectively enhance triceps strength. To execute this, start in a push-up position with your hands placed beneath your chest in a diamond shape, formed by your thumbs and index fingers. As you lower your body, keep your elbows close to your sides. This variation emphasizes triceps engagement more than traditional push-ups. For easier execution, begin on your knees; advanced practitioners can elevate feet or add a clap at the top for increased intensity. Progress through alternating between diamond push-ups and wide grip variations to build overall upper body strength.

Bench dips are a straightforward yet effective exercise for engaging the triceps. Begin by sitting on the edge of a sturdy bench, placing your hands beside your hips with fingers facing forward. To execute, slide your buttocks off the bench and lower your body by bending your elbows to about a 90-degree angle. Push through your palms to return to the starting position. This exercise not only targets the triceps but also promotes stability. Elevate your feet on another bench or place a weight on your lap for additional challenge. As you become more proficient, consider slowing down your dips to enhance muscle engagement.

The triceps machine dip serves as an excellent choice for beginners looking to build strength and definition. This machine allows for isolation of the triceps, simplifying the process of focusing on proper form without needing to balance free weights. Adjust the seat height for comfort, ensuring your back is firmly against the pad. Experiment with different grip widths: a narrow grip hones in on the inner triceps, while a wider grip targets the outer triceps. Start with three sets of 8-12 reps, gradually increasing as your strength develops, laying solid groundwork for more advanced free-weight workouts in the future.

The board press is a specialized variation of the bench press, primarily targeting the triceps. By placing a wooden board on your chest, you limit the range of motion and forceful engagement of the triceps during the lift. To set up, position a board (2 to 4 inches thick) on your chest while lying on the bench with your feet planted on the floor. Grip the barbell slightly wider than shoulder-width, lower it until you touch the board, and then press it back up. This innovative exercise is great for enhancing tricep strength and improving overall bench press performance. Beginners should practice with lighter weights before progressing to heavier loads to ensure proper form and safety.

The single-arm cable kick-back is a fantastic exercise for isolating triceps, contributing to overall symmetry in arm development. To perform, position the cable machine with the pulley set at the lowest level. Grasp one handle with the opposite hand and hinge your body forward at the hips, keeping a straight back. Maintain a stationary upper arm while extending your elbow to push the handle back, squeezing your triceps at the top before slowly returning to the starting position. Prioritize proper form during this exercise to evade injury; begin with lighter weights and gradually increase resistance as you gain confidence. Pair the kick-back with other tricep exercises like dips and skull crushers for a well-balanced workout routine.

Progressive overload is an essential component of effective tricep training. By consistently challenging your muscles to lift heavier weights, you foster growth and shoulder development that aligns with proper nutrition and adequate rest. This combination is vital to maximize recovery and enhance muscle gains over time.

To get the most out of your tricep training, pay attention to these form tips for key exercises:

Push-ups: Keep a straight body line and engage your core to maximize effectiveness.

Tricep Dips: Restrict elbow movement by keeping them close to your body to target muscles efficiently.

Skull Crushers: Maintain a controlled motion with locked elbows to avoid injuries.

Cable Pushdowns: Start with elbows at your sides and focus on squeezing triceps during the movement.

Overhead Extensions: Maintain a steady grip to prevent swaying.

Being aware of these hints and acknowledging frequent mistakes can enhance safety and lead to more effective training, promoting better muscle growth while minimizing the risk of injuries.