Skip to main content

Top 10 Exercises for Massive Triceps

Building massive triceps is essential for achieving well-rounded, muscular arms. The triceps, located on the back of the upper arm, consist of three heads: the long head, the lateral head, and the medial head. To develop these muscles effectively, it’s important to incorporate a variety of exercises that target all three heads. Here are the top 10 exercises for massive triceps:

 


1. Close-Grip Bench Press

How to Perform:

  • Lie on a flat bench and grasp the barbell with a shoulder-width grip.
  • Lower the bar to your chest while keeping your elbows close to your body.
  • Press the bar back up to the starting position.

Benefits:

  • This compound exercise targets the triceps while also engaging the chest and shoulders.

2. Tricep Dips

How to Perform:

  • Position your hands shoulder-width apart on a dip bar or parallel bars.
  • Lower your body until your upper arms are parallel to the ground.
  • Push yourself back up to the starting position.

Benefits:

  • Tricep dips are excellent for building overall tricep mass and strength.

3. Skull Crushers

How to Perform:

  • Lie on a flat bench with an EZ-bar or dumbbells.
  • Extend your arms straight up and lower the weight towards your forehead.
  • Extend your arms back to the starting position.

Benefits:

  • This isolation exercise specifically targets the triceps, making it great for hypertrophy.

4. Overhead Tricep Extension

How to Perform:

  • Hold a dumbbell or a barbell with both hands and extend it over your head.
  • Lower the weight behind your head while keeping your elbows close to your ears.
  • Extend your arms back to the starting position.

Benefits:

  • This exercise emphasizes the long head of the triceps, promoting a full tricep development.

5. Tricep Pushdowns

How to Perform:

  • Stand facing a cable machine with a rope or straight bar attachment.
  • Push the attachment down until your arms are fully extended.
  • Return to the starting position.

Benefits:

  • Tricep pushdowns allow for continuous tension on the triceps, enhancing muscle activation.

6. Close-Grip Push-Ups

How to Perform:

  • Assume a standard push-up position with your hands placed closer than shoulder-width apart.
  • Lower your body until your chest nearly touches the ground.
  • Push yourself back up to the starting position.

Benefits:

  • This bodyweight exercise effectively targets the triceps and can be performed anywhere.

7. Diamond Push-Ups

How to Perform:

  • Get into a push-up position and place your hands close together, forming a diamond shape with your thumbs and index fingers.
  • Lower your body until your chest nearly touches the ground.
  • Push yourself back up to the starting position.

Benefits:

  • Diamond push-ups provide an intense tricep workout and also engage the chest and shoulders.

8. Bench Dips

How to Perform:

  • Place your hands on a bench behind you and your feet on another bench in front of you.
  • Lower your body until your upper arms are parallel to the ground.
  • Push yourself back up to the starting position.

Benefits:

  • Bench dips are great for isolating the triceps and can be adjusted for difficulty by changing foot placement.

9. Single-Arm Tricep Kickbacks

How to Perform:

  • Hold a dumbbell in one hand and bend over at the waist.
  • Extend your arm behind you until it is fully straightened.
  • Return to the starting position.

Benefits:

  • This isolation exercise helps improve tricep definition and balance between arms.

10. Close-Grip EZ-Bar Curl

How to Perform:

  • Stand with an EZ-bar and grasp it with a close grip.
  • Curl the bar up while keeping your elbows close to your body.
  • Lower the bar back to the starting position.

Benefits:

  • While primarily a bicep exercise, using a close grip can shift some focus to the triceps, providing a unique way to work the muscles.

Conclusion

Incorporating these top 10 exercises into your workout routine will help you build massive, well-defined triceps. Remember to use proper form, progressively increase the weight, and allow adequate recovery time to maximize muscle growth. Combining these exercises with a balanced diet and consistent training will set you on the path to achieving impressive triceps.

Comments

Post a Comment

Popular Posts

How to Lose Fat Without Losing Muscle

The fact that you should be burning more calories than you are consuming is one of the most basic principles of fat loss. This obvious fact has been reduced to a mathematical equation throughout the years, which has given rise to a wide variety of diets and apps that track your intake and expenditure of calories. The truth is that some people developed such a strong obsession with the calorie-spotting game that they are able to recite practically any food's calorie count off-hand. But when it comes to actual use, this straightforward equation frequently appears to be flawed and lacking. It seems to be lacking a crucial component that distinguishes between a seesaw diet and permanently decreasing weight. COUNT YOUR CALORIES Less fat means fewer calories. It's tough to dispute with this equation's logic because it's so clear-cut and sophisticated.  You will eventually lose weight if you consistently burn more calories than you take in. Numerous studies and personal experi...
Post a Comment
Read more

10 Foods You Should Eat To Gain Weight

 There are a lot of diet regimens for losing weight available online. But there isn't much to be found for weight gain! In fact, you won't find many plans for gaining weight. However, a sizeable portion of people struggle with their bony fame and fall short of gaining the required heft. Being underweight or thin could indicate a deeper problem. You become underweight when you consume too few calories over an extended period of time, which can cause a variety of ailments. On the other hand, consuming too many calories might lead to weight gain, which is equally unfavourable. The math for weight gain is very straightforward since you consume more calories than you burn. You need to eat more calories to satisfy your body's needs if your metabolism is high or you exercise vigorously. Gaining weight cannot be accomplished merely by overeating. But among the strategies to gain weight naturally are eating five to six times each day, consuming more protein and fat, and including hi...
1 comment
Read more

Best Ways to Build Bigger Traps

  Are you eager to build a powerful, muscular neck that commands attention? If so, it's essential to understand that the most impressive traps—the ones that exude raw strength—are primarily built with barbell shrugs. While it's important to incorporate a variety of exercises for optimal muscle development, barbell shrugs should be the cornerstone of your trap workouts. A notable advocate of this approach is Arnold Schwarzenegger, who emphasized the importance of shrugs in back or shoulder routines in one of his recent articles, advising serious bodybuilders to make them a regular part of their training. Contrary to what many might think, developing your traps isn't as complicated as it seems. The key is to keep it simple and avoid getting lost in complex routines. Ultimately, the path to outstanding traps is paved with countless heavy shrugs. Keep reading to learn the proper way to maximize the effectiveness of shrugs and finally achieve the trap growth you desire! SHRUGS 1...
1 comment
Read more