7 Best Triceps Exercises for Mass & Strength

The triceps, often overshadowed by the more prominent biceps, play a crucial role in building upper arm strength and achieving a well-defined, aesthetically pleasing arm. Comprising about two-thirds of the arm’s muscle mass, the triceps are essential for a range of pushing movements in daily activities and sports. Properly developed triceps not only enhance the overall size of the arms but also contribute significantly to the strength needed for upper body exercises like bench presses and push-ups. Tricep exercises, therefore, are not just about building mass; they’re about cultivating a balanced, powerful upper body. Engaging in a targeted tricep workout routine can yield impressive results in both strength and visual symmetry, making these muscles a key focus for anyone looking to improve their upper body fitness.

Anatomy of the Triceps

The triceps brachii, commonly known as the triceps, is a major muscle of the upper arm. It comprises three distinct heads: the long head, medial head, and lateral head, each originating from different parts of the shoulder girdle and upper arm bone. The primary function of the triceps is to extend the elbow, playing a vital role in various arm movements, such as pushing, throwing, and pressing.

The long head, originating from the scapula, is unique as it crosses both the shoulder and elbow joints, contributing to shoulder stability and arm extension. The lateral head, known for giving the triceps its horseshoe shape, is involved in powerful elbow extension, particularly when the arm is in a position of high force. The medial head, although smaller and less visible, provides consistent force during all elbow extension activities.

For balanced tricep development, it’s crucial to engage all three heads. This comprehensive approach ensures not only aesthetic symmetry but also functional strength and reduced risk of muscle imbalances or injuries. Different exercises target these heads to varying degrees, making a diverse workout plan essential for optimal tricep growth and functionality. By incorporating a range of movements that challenge each head, one can achieve a well-rounded and robust tricep muscle group, essential for overall upper body strength and performance.

7 Best Triceps Exercises for Mass & Strength

Exercise 1: Close-Grip Bench Press

The Close-Grip Bench Press is a fundamental strength exercise that primarily targets the triceps, while also engaging the chest and shoulder muscles. This variation of the classic bench press shifts the focus from the chest to the triceps by altering hand placement, making it a powerful exercise for building tricep mass and strength.

Description and Benefits:

• The close grip narrows the focus to the triceps, reducing the involvement of the chest and shoulders compared to a traditional bench press.
• It helps in developing the overall size and strength of the triceps.
• This exercise also enhances the lockout strength beneficial for other pressing movements.

Step-by-Step Instructions:

1. Lie flat on a bench with your eyes under the barbell.
2. Grip the barbell with your hands slightly narrower than shoulder-width apart.
3. Unrack the barbell, holding it straight over your shoulders with your arms extended.
4. Inhale as you slowly lower the bar towards the lower part of your chest, keeping your elbows close to your body.
5. Pause briefly when the bar is an inch from your chest.
6. Exhale and press the bar back up to the starting position by extending your elbows.

Tips for Safety and Effectiveness:

• Ensure your grip is not too narrow to avoid excessive strain on your wrists.
• Maintain a slight arch in your lower back, and keep your feet flat on the floor for stability.
• Avoid locking your elbows at the top of the movement.
• Control the barbell throughout the movement; don’t let it bounce off your chest.
• Start with lighter weights to perfect your form before progressively increasing the load.
• Consider having a spotter, especially when using heavier weights, to assist you in case of muscle failure.

Exercise 2: Tricep Dips

Tricep Dips are a versatile and effective bodyweight exercise that intensely targets the triceps muscles. They are performed using parallel bars or a similar apparatus and can be modified in various ways to suit different skill levels.

How Tricep Dips Target the Triceps:

• Tricep Dips primarily engage the triceps by requiring them to lift and lower the entire body weight.
• The movement involves elbow extension, a key function of the tricep muscle.
• This exercise also works the shoulders and chest to a lesser extent, making it a compound upper-body exercise.

Instructions for Proper Form:

1. Position yourself between parallel dip bars and grip them firmly.
2. Jump up to straighten your arms, supporting your body above the bars.
3. Keep your elbows close to your body and lean forward slightly.
4. Slowly lower your body by bending your elbows until they are at a 90-degree angle.
5. Pause briefly at the bottom of the movement.
6. Push yourself back up to the starting position by extending your arms.

Variations for Different Skill Levels:

• Beginner: Assisted Dips using a dip machine or resistance bands to take some of your body weight.
• Intermediate: Standard Tricep Dips as described.
• Advanced: Weighted Dips by adding a weight belt or holding a dumbbell between your feet to increase resistance.

Additional Tips:

• Keep your movements controlled; avoid using momentum to lift your body.
• Focus on keeping your shoulders down and back to prevent them from shrugging up.
• Adjust the width of your grip to find the most comfortable position for your shoulders.
• Avoid going too low as it may put undue stress on your shoulder joints.

Exercise 3: Skull Crushers

Skull Crushers, also known as Lying Tricep Extensions, are a popular exercise for isolating the triceps. This exercise is performed with a barbell or dumbbells while lying on a bench. It’s highly effective for building tricep mass and enhancing the definition of the arms.

Description and Impact on Tricep Mass:

• Skull Crushers specifically target the triceps, with a particular emphasis on the long head of the muscle.
• The exercise involves extending the elbows and lifting weights overhead, which leads to significant muscle engagement and growth in the triceps.
• Regular inclusion of this exercise in your routine can result in increased arm size and strength, contributing to better performance in other upper body movements.

Technique Tips:

1. Lie flat on a bench with your feet planted on the ground for stability.
2. Grip a barbell or dumbbells with your hands shoulder-width apart.
3. Extend your arms straight above your chest, keeping your wrists straight.
4. Slowly lower the weight towards your forehead by bending your elbows. Keep your upper arms stationary; only your forearms should move.
5. Lower the weight until your elbows are at about a 90-degree angle.
6. Pause briefly, then extend your elbows to return the weight to the starting position.

Tips to Maximize Effectiveness and Reduce Risk of Injury:

• Start with a light weight to master the form before progressing to heavier weights.
• Keep your elbows tucked in and pointed towards the ceiling throughout the movement to maintain focus on the triceps.
• Control the motion both while lowering and raising the weight to prevent using momentum.
• Avoid locking your elbows at the top of the movement to keep constant tension on the triceps.
• Use a spotter or perform the exercise with a Smith machine if lifting heavier weights for added safety.

Exercise 4: Overhead Tricep Extension

The Overhead Tricep Extension is a fundamental exercise for targeting the triceps, especially the long head. This exercise can be performed using dumbbells or a cable machine and is known for its effectiveness in enhancing both the strength and flexibility of the triceps.

Benefits for Tricep Strength and Flexibility:

• Primarily targets the long head of the triceps, which is crucial for overall arm aesthetics.
• Strengthens the triceps for improved performance in pressing movements and sports-specific skills.
• Increases the range of motion and flexibility in the elbows and shoulders, contributing to better joint health.

Performing with Dumbbells:

1. Stand or sit with a dumbbell held in both hands or one in each hand.
2. Extend your arms above your head, keeping your elbows close to your ears.
3. Slowly bend your elbows to lower the dumbbells behind your head. Keep your upper arms stationary.
4. Lower the weight until your forearms move beyond a 90-degree angle at the elbow.
5. Pause briefly, then extend your arms to return to the starting position.

Performing with a Cable Machine:

1. Attach a rope to a high pulley of a cable machine.
2. Grab the rope with both hands and turn away from the machine.
3. Bend your torso forward slightly and bend your elbows to bring your hands behind your head.
4. Keep your upper arms close to your head and elbows pointing upwards.
5. Extend your arms to pull the rope overhead.
6. Pause at the top, then return to the starting position with a controlled motion.

General Tips:

• Keep your core engaged throughout the exercise to maintain balance and stability.
• Avoid using excessive weight, as it can lead to poor form and increase the risk of injury.
• Ensure a full range of motion for maximum muscle engagement.
• Focus on a slow and controlled movement, especially during the eccentric (lowering) phase.

Exercise 5: Diamond Push-Ups

Diamond Push-Ups are a bodyweight exercise that significantly targets the triceps, along with the chest and shoulders. This variation of the classic push-up is performed by placing the hands close together to form a diamond or triangle shape, which shifts the focus more towards the triceps.

Enhancing Tricep Strength:

• Diamond Push-Ups require the triceps to work harder to extend the elbows, due to the hand positioning.
• This exercise also engages the inner chest and front shoulders, making it a comprehensive upper body workout.
• Regular practice can lead to improved upper body strength, particularly in the triceps, and enhance push-up performance.

Instructions for Proper Form:

1. Start in a standard push-up position, but bring your hands together under your chest, forming a diamond shape with your thumbs and index fingers.
2. Keep your body in a straight line from head to heels, engaging your core and glutes.
3. Lower your body towards the floor by bending your elbows. Keep your elbows close to your body.
4. Go down until your chest nearly touches your hands.
5. Push back up to the starting position by extending your arms.

Common Mistakes to Avoid:

• Flaring Elbows: Keep your elbows tucked in rather than flaring them out to the sides. This helps to keep the focus on the triceps.
• Sagging Hips: Avoid letting your hips sag. Maintain a straight line in your body throughout the movement.
• Incomplete Range of Motion: Make sure to go down low enough so that your chest almost touches your hands, but don’t compromise your form.
• Arching the Back: Keep your back straight and avoid arching your lower back.
• Rushing the Movement: Perform the exercise with control, focusing on the muscle contraction and not on the number of repetitions.

Diamond Push-Ups are intense and may be challenging for beginners. If necessary, start with your knees on the ground to build strength before progressing to the full version.

Exercise 6: Tricep Kickbacks

Tricep Kickbacks are a focused isolation exercise that specifically targets the triceps muscles. By maintaining a fixed upper arm position and moving only the forearm, this exercise effectively engages the triceps, making it a staple in arm-strengthening routines.

Isolating the Triceps with Kickbacks:

• Tricep Kickbacks isolate the triceps by keeping the upper arm still and only moving the forearm.
• This movement pattern places constant tension on the triceps throughout the exercise, which is beneficial for muscle growth and strength.
• The exercise targets all three heads of the triceps, but particularly emphasizes the lateral and medial heads.

Step-by-Step Guide to Performing with Dumbbells:

1. Start by holding a dumbbell in each hand. Your palms should be facing your torso.
2. Bend forward at the waist while keeping your back straight. Your torso should be almost parallel to the floor.
3. Keep your head up and your core engaged. The upper arms should be close to your torso and parallel to the floor.
4. Bend your elbows to create a 90-degree angle between your forearms and upper arms.
5. Keeping your upper arms stationary, exhale as you extend your arm backward by straightening the elbow.
6. Hold the contracted position for a moment, then inhale as you slowly return the dumbbell to the starting position.

Additional Tips:

• Avoid swinging your arms or using momentum to lift the weights; the movement should be controlled and focused.
• Keep your elbows close to your body to ensure the triceps are doing the work.
• Focus on squeezing your triceps when you reach the full extension of your arm.
• Start with lighter weights to perfect the form before increasing the load.
• Maintain a neutral spine and avoid rounding your back during the exercise.

Exercise 7: Rope Tricep Pushdown

Rope Tricep Pushdowns are a highly effective cable exercise for targeting the triceps. The use of a cable machine provides a unique resistance profile that can be beneficial for muscle development.

Benefits of Cable Exercises for Triceps:

• Constant Tension: Cable exercises maintain constant tension on the triceps throughout the entire range of motion, which can lead to greater muscle activation and growth.
• Controlled Movement: The cable machine allows for a smoother and more controlled movement, reducing the risk of injury and enabling focus on muscle contraction.
• Versatility: Adjusting the cable height and grip allows for targeting different aspects of the triceps.

Execution of Rope Tricep Pushdowns:

1. Attach a rope to a high pulley on a cable machine.
2. Grasp the rope with both hands and stand facing the machine. Keep your feet shoulder-width apart for stability.
3. Start with your elbows bent and the rope at chest level. Your elbows should be close to your body.
4. Keep your upper arms stationary as you push the rope down by extending your elbows. Your hands should move from chest level to your thighs.
5. At the bottom of the movement, split the rope slightly outward to maximize tricep engagement.
6. Pause and squeeze your triceps at the bottom of the movement.
7. Slowly return to the starting position with a controlled motion, allowing your triceps to fully stretch at the top.

Tips for Optimal Results:

• Focus on moving the weight with your triceps, avoiding using your back or shoulders to push down the rope.
• Keep your elbows locked in place beside your torso throughout the entire exercise.
• Avoid using excessive weight, which can lead to poor form and diminish the focus on the triceps.
• Perform the movement with a slow and controlled tempo, especially during the return phase to maintain tension on the triceps.
• Ensure full extension at the bottom of the movement for maximum tricep activation.

Incorporating Triceps Exercises into Your Routine

Effectively integrating triceps exercises into your workout routine is key to achieving balanced arm development and overall upper body strength. Here’s how to include these exercises and suggestions for rep ranges and sets to maximize muscle growth and strength.

Tips for Including Triceps Exercises:

1. Balance Your Routine: Combine triceps exercises with workouts targeting other muscle groups, like biceps and shoulders, to maintain a balanced upper body.
2. Frequency: Aim to train your triceps 2-3 times a week, ensuring you allow for adequate recovery between sessions.
3. Variety: Rotate different tricep exercises into your routine to target the muscle from various angles and to avoid overuse injuries.
4. Supersets and Trisets: Consider pairing tricep exercises with other muscle groups in supersets or trisets for a more intense workout.
5. Progressive Overload: Gradually increase the weight or resistance to continuously challenge your triceps and encourage muscle growth.

Rep Ranges and Sets:

• For Strength: Focus on heavier weights with lower reps. Aim for 4-6 sets of 4-8 reps.
• For Muscle Growth (Hypertrophy): Use moderate weights that allow you to perform 3-5 sets of 8-12 reps.
• For Endurance: Use lighter weights with higher reps. Perform 2-4 sets of 12-20 reps.

Additional Suggestions:

• Warm-Up: Begin with lighter weights or bodyweight exercises like push-ups to warm up the triceps before heavy lifting.
• Form and Technique: Prioritize proper form over the amount of weight lifted to maximize effectiveness and reduce the risk of injury.
• Rest Periods: Allow 60-90 seconds of rest between sets for hypertrophy and 2-3 minutes for strength-focused workouts.
• Track Your Progress: Keep a workout log to track the weights, sets, and reps to monitor progress and make adjustments as needed.

Incorporating these tips and suggestions into your workout routine will help you effectively develop your triceps for both mass and strength. Remember, consistency and dedication, coupled with proper nutrition and rest, are key to achieving your fitness goals.

Conclusion

In summary, developing strong, well-defined triceps is an essential aspect of a balanced upper body workout. The seven exercises discussed – Close-Grip Bench Press, Tricep Dips, Skull Crushers, Overhead Tricep Extension, Diamond Push-Ups, Tricep Kickbacks, and Rope Tricep Pushdowns – provide a comprehensive approach to tricep training. Each exercise targets the triceps uniquely, ensuring that all three heads of the muscle are effectively engaged.

Key points to remember include:

1. Variety is Vital: Incorporating different exercises targets the triceps from multiple angles, promoting balanced growth and strength.
2. Focus on Form: Proper technique is crucial for maximizing the effectiveness of each exercise and minimizing the risk of injury.
3. Progressive Overload: Gradually increasing the intensity of your workouts ensures continuous muscle growth and strength development.
4. Balanced Training: Complement tricep exercises with workouts for other muscle groups for overall upper body development.

Consistency in your workout routine, combined with a focus on proper form, will yield the best results. Regular training, adequate rest, and proper nutrition are all integral parts of a successful fitness journey. Remember, building mass and strength in the triceps, or any muscle group, takes time and dedication. Stay committed to your routine, and you will see the rewards of your hard work in stronger, more defined triceps.

References and Further Reading

• Spruce, M. (n.d.). Most effective triceps exercises. Verywell Fit. Retrieved from https://www.verywellfit.com/most-effective-triceps-exercises-1231027
• Bodybuilding.com. (n.d.). The 10 best muscle-building triceps exercises! Bodybuilding.com. Retrieved from https://www.bodybuilding.com/content/the-10-best-muscle-building-triceps-exercises.html
• Men’s Health. (n.d.). The best tricep workouts and exercises for men. Men’s Health. Retrieved from https://www.menshealth.com/fitness/g19547150/best-tricep-workouts/
• Men’s Journal. (n.d.). 15 best tricep exercises and workouts of all time. Men’s Journal. Retrieved from https://www.mensjournal.com/health-fitness/15-best-tricep-exercises-and-workouts-of-all-time-mens-journal
• SELF. (n.d.). The best triceps exercises. SELF. Retrieved from https://www.self.com/gallery/best-triceps-exercises
• Muscle & Strength. (n.d.). Triceps exercises. Muscle and Strength. Retrieved from https://www.muscleandstrength.com/exercises/triceps
• Everyday Health. (n.d.). Top exercises for stronger triceps. Everyday Health. Retrieved from https://www.everydayhealth.com/fitness/top-exercises-for-stronger-triceps/