Are you tired of having wimpy arms and are looking to add some serious size to your triceps, then you’re going to want to start incorporating some of the exercises listed below into your routine.
These exercises are guaranteed to help you build massive triceps and achieve that horseshoe-shaped upper arm that turns heads. So get ready to bulk up those tris!
Best Exercises For Building Massive Triceps
Want big guns? Work these exercises into your training and get ready for the gains!
#1 Close Grip Bench Press
While the bench press is the king of upper body exercises, some might say the close grip bench press is the king of triceps exercises. By changing the width of your grip, you can target different parts of your triceps. When you move your hands in closer to each other, it puts an intense amount of strain on the triceps and helps them grow.
How to perform close grip bench press:
Lie flat on a bench with your feet firmly planted on the floor
Grasp the barbell with your hands shoulder-width apart
Slowly lower the barbell until it touches your chest
Push the barbell up and away from your chest, extending your arms fully at the top
Repeat
#2 Lying Triceps Extensions
The lying triceps extension is probably the most common triceps exercise you will see people doing at the gym. This exercise is great for regularly adding size to your triceps and helps with overall arm development. You can perform this exercise with dumbbells or a barbell, one works about as well as the other, but the dumbbells can be a little easier on the wrists.
How to perform:
Lie on a flat bench and hold a dumbbell in each hand
Extend both arms straight up above you, keeping them close together with the ends of the dumbbells almost touching
Slowly and with control, lower the dumbbells towards your chest
Push the dumbbells back up to the starting position
Repeat
#3 Overhead Triceps Extensions
The overhead triceps extension is another one of the best triceps exercises and an excellent mass builder. It’s also a great way to really target the long head of your triceps, which is responsible for most of the muscle mass in your arms. This exercise can be done with a barbell or dumbbell, or you can also use a cable machine. I usually do it using a single dumbbell, but it’s mostly a matter of personal preference.
How to perform:
Start by standing up with your feet shoulder-width apart
Hold a dumbbell in both hands, arms extended above your head
Slowly lower the dumbbells behind your head until they are just below shoulder level
Push the weight back up to starting position
Repeat for the desired number of reps
#4 Triceps Dips
There 2 different kinds of dip exercises out there, one that is more of a chest exercise and one that works the triceps. Obviously, we are talking about the triceps version here. This exercise is really good for developing your triceps and is actually an effective way to target all three heads of the muscle. This exercise can be painful for some in the wrists and shoulders. It is best to use a neutral grip when performing this exercise to eliminate any discomfort.
How to perform triceps dips:
Place your hands on a secure dip bar or bench, palms facing inwards
Place your feet up on a bench or chair
Keeping your legs straight and in line with your torso, slowly lower yourself down until your arms are bent at about 90 degrees.
Push back up to starting position
Repeat for the desired number of reps
There are also dip machines that allow you to perform this exercise with minimal discomfort. These are a great option as well if your gym has one.
#5 Close Grip Push-Ups
If you are at home and don’t have any weights but still want to build horseshoe triceps, then close-grip push-ups are a great option. This exercise really works the triceps and is an effective mass builder if done correctly. You can also vary the difficulty of the exercise by moving your hands close together or make it easier by doing the close grip push-ups from your knees.
How to perform close grip push-ups:
Place your hands slightly narrower than shoulder-width apart on the floor and extend your legs straight behind you
Slowly lower yourself down until your chest is just above the ground
Tricep pushdowns are another solid triceps exercise. Many people like to do this one by a mirror so they can admire their horseshoe tris while they pump out the reps. This exercise can be done with a barbell, dumbbells, or cables. Cables are my favorite since they provide constant tension throughout the entire range of motion.
Grasp the handle with an overhand grip and stand back
Keeping your elbows close to your body, push the handle down until your arms are fully extended
Slowly return to starting position and repeat for the desired number of reps
#7 Dumbbell Tate Press
Here is one that most of you have never heard of. The Dumbbell Tate Press looks a little awkward, but it can really fry your triceps. It is basically a combination between an overhead press and a skull-crusher. This exercise really helps to isolate the triceps and is great for building overall muscle mass in your arms.
How to perform Dumbbell Tate Press:
Start by lying on your back with two dumbbells held above your head
With elbows flared to 45 degrees, lower the weight to the upper chest by flexing the elbows.
Push the weight back up to starting position and repeat for the desired number of reps
#8 Incline Triceps Extensions
You may think doing lying triceps extensions on an incline bench won’t make much difference, but it does. Incline triceps extensions is one of my favorite tricep exercises that absolutely fries my triceps. I still remember how torched my triceps were the first time I tried this exercise, and that was many years ago.
How to perform Incline Triceps Extensions:
Start by lying on an incline bench with two dumbbells held over your head
With elbows flared, lower the weight back and down until it is just above your forehead
Push the weight back up to starting position and repeat for the desired number of reps.
Lean forward, grasping onto the edge of the bench with arms about shoulder-width apart. The legs are extended, and the toes remain on the ground with lifted heels. Tighten your core, keeping your back straight so the body is in a straight line
Bend the elbows, lowering the body down so the head is in line or slightly under the bench. Do not let the elbows flare out
Straighten your arms back out and repeat
Anatomy of the Triceps
The triceps consists of three main heads, known as the long head, lateral head, and medial head. Each of these heads originates from a different area on the scapula (shoulder blade), and they all attach to a single tendon that inserts onto the olecranon process (uppermost portion) of the ulna bone in the forearm.
The long head is the most superficial of the three heads and originates from an area on the scapula known as the infraglenoid tubercle. It runs along the humerus (upper arm bone) to insert onto the olecranon process. This head is primarily responsible for extending (straightening) the elbow joint and assisting in shoulder extension.
The lateral head is the middle and shortest of the three heads, originating from an area on the humerus known as the lateral supracondylar ridge. It inserts onto the olecranon process and is primarily responsible for extending (straightening) the elbow joint as well as stabilizing it.
The medial head is the deepest of the three heads, originating from an area on the humerus known as the medial intermuscular septum. It inserts onto the olecranon process and is primarily responsible for extending (straightening) the elbow joint and assisting in shoulder extension.
What is the Function of the Triceps?
The triceps, also known as the triceps brachii muscle, is a large three-headed muscle located in the back of the upper arm. It performs several key functions in the body.
The primary role of the triceps is to extend and straighten the elbow joint. This allows for activities such as pushing, throwing, and pressing. It also helps to extend the shoulder joint, which is essential for activities such as reaching up and back.
The triceps also aid in maintaining postural stability when standing or sitting upright. They help to keep the elbow from bending backward while bearing weight and provide support when lifting heavy objects. This is especially important when performing activities such as carrying groceries or lifting weights.
Lastly, the triceps are used to stabilize and support the shoulder joint while performing tasks such as pushing a door open or throwing a ball. This helps to protect the shoulder from excessive strain and injury.
Triceps Workout for Muscle Mass
I know some of you are out there looking for good triceps workouts so I will throw you a bone.
In my opinion, it’s best to work the triceps two days a week. This gives you long enough to recover between workouts but not so long that you don’t maintain your gains.
Tricep Workout for Mass: Beginner/Intermediate
Below is a solid triceps workout that will work for most people:
How Do I get that Horseshoe Shape for My Triceps To Show?
The most important part of sculpting that horseshoe shape for your triceps is to make sure you are focusing on all three heads. As mentioned previously, each head has a different origin and insertion point, which means they will respond differently to certain exercises.
To really get the full benefit of working all parts of the triceps, try using exercises that emphasize the different heads. For instance, close grip presses and dips are great for the long head, while lying triceps extensions and cable pushdowns target the lateral head. Tate presses, reverse pushdowns and overhead rope extensions can be used to work the medial head.
In addition to using specific exercises, you’ll want to focus on form over weight. Make sure you are focusing on the full range of motion for each exercise and controlling the weight as it moves. This will help to ensure that all three heads of the triceps get a good workout instead of relying on one or two to do all the work.
Nutrition and dieting can help too. If your triceps are covered in a layer of fat, they won’t be as visible. A good diet and lifestyle can help you to shed the fat and reveal those toned triceps.
By combining the right exercises with proper form and a healthy diet, you will be well on your way to building massive triceps that show off your hard work.
Do I Need To Train Triceps For Bigger Arms?
Yes! The triceps make up two-thirds of the arm and if you want to achieve that big, strong look, then you absolutely need to include them in your workout. The triceps are often neglected when people are training upper arms, but they should be given just as much focus as the biceps.
If you only train biceps, your arms won’t grow as much and will look weird. Plus, people might snicker about your weird-looking arms. So remember to include triceps in your workout, it’s for your own good!
How Do I Hit All 3 Heads Of The Triceps?
As mentioned earlier, the triceps consist of three heads- long head, lateral head and medial head. To hit all three you need to include exercises that work each head specifically.
For the long head, use close-grip bench press or dips. For the lateral head, try lying triceps extensions or cable pushdowns. Tate presses, reverse pushdowns, and overhead rope extensions can be used to work the medial head.
By combining these exercises with proper form and a healthy diet, you will be well on your way to building massive triceps that show off your hard work.
Conclusion
Having strong triceps is essential for those who want to build massive arms. The triceps are a large muscle group with three heads that help extend and straighten the elbow joint, stabilize the shoulder joint, and provide postural stability. To get the best results, focus on exercises that target all three heads of the triceps, such as close grip presses, dips, lying triceps extensions, and cable pushdowns. Additionally, make sure you have proper form and a healthy diet to shed excess fat, so your tricep gains are visible.
Wayne Mutata is the owner of iTrainStudio and is dedicated to helping individuals reach their health and fitness goals. As a personal trainer, nutritionist, leader, and motivator, he brings light into the Studio every day and positively influences those around him. You can follow him on Facebook at @iTrainStudio and on Instagram at @iTrainWithWayne or @iTrainStudio.Lancaster. For a free consultation, visit theiTrainStudio website!
