Some people treat arm day like a casual stroll. Others treat it like a battle. If you’re in the second group, you know that big arms don’t just mean biceps; the real meat comes from your triceps. They make up most of your upper arm size and can turn a decent flex into something that makes shirts feel tight in all the right places.
The good news is, building massive triceps isn’t rocket science. The bad news is, most lifters get it wrong by doing the same two exercises on repeat. That stops here. This list isn’t just about moving weight; it’s about picking the moves that hit your triceps from every angle, stretch them hard, and force them to grow.
If you’re ready to fill out those sleeves and start moving serious weight, here are the ten best exercises for building triceps that look like they’ve been carved from stone.
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
The bench press might be the king of upper body lifts, but when it comes to packing serious size onto your triceps, the close grip bench press wears the crown. It’s a simple tweak, hands pulled in tighter, yet it changes the whole game.
That narrower grip shifts the focus straight onto your triceps, forcing them to handle more of the load. The tension is brutal in the best way, the kind that makes you know you’re building real muscle. Stick with it, and your arms won’t just look bigger… they’ll feel stronger every time you press.
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 one of those moves you’ll spot in just about every gym, and for good reason. It’s a tried-and-true way to pack meat onto the back of your arms and build that well-rounded upper arm look.
You can go with dumbbells or a barbell, and honestly, either one gets the job done. Dumbbells might win for comfort since they’re usually a little easier on the wrists, but the muscle-building payoff is strong no matter what you choose. Keep it in your rotation and your triceps will thank you every time you flex.
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 lying triceps extension is a staple you’ll see in almost every gym, and there’s a reason it’s stuck around. It’s one of the most reliable ways to load up your triceps and give your arms that fuller, more complete shape.
You can run it with a barbell or dumbbells, and both will light up your triceps just fine. Dumbbells have a slight edge for comfort since they tend to be friendlier on the wrists, but whichever you pick, the growth potential is the same. Keep this one in the mix and your triceps will be ready to show off.
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 a Certified USA Weightlifting Coach, Nike SPARQ Combine Trainer, and recognized supplement specialist with over a decade of professional experience. He holds a Master’s degree in Physiology and Anatomy, along with double minors in Dietary Nutrition and Exercise Science from the National Personal Training Institute of Philadelphia.
Wayne is a sought-after Strength and Conditioning expert, working with professional athletes including MMA fighters and elite Figure/Bikini competitors. His training methods are grounded in science and tailored for peak performance. Beyond coaching, Wayne has built a public profile as a fitness model and on-camera fitness personality, appearing on the cover of Fitness101 magazine and earning a nomination in the Men’s Health Ultimate Guy competition.
As the founder of Itrainwithwayne, he delivers custom workout programs, supplement protocols, and online training to clients across the United States and internationally. The Itrainwithwayne brand operates two training studios, the headquarters in Lancaster, PA, and a second location in Philadelphia, PA.
