8 Best Triceps Exercises for Mass

Developing the triceps is crucial for enhancing overall arm size and strength, as these muscles make up about two-thirds of the upper arm mass. Targeted triceps training not only contributes significantly to the visual appeal of well-defined arms but also improves performance in various compound movements like bench presses, push-ups, and overhead lifts. By focusing on these muscles, individuals can achieve a more balanced and powerful physique, ready to handle a wide range of physical activities.

Understanding Triceps Anatomy

The Three Heads of the Triceps Muscle

The triceps brachii muscle consists of three heads: the long head, the lateral head, and the medial head. The long head originates from the scapula, the lateral head from the humerus's upper part, and the medial head from the humerus's lower part. These heads converge at the elbow, where they function together to extend and straighten the elbow joint.

The Role of Each Head in Arm Movement

Each head of the triceps plays a distinct role in arm movement. The long head aids in shoulder extension and stability, the lateral head is primarily responsible for elbow extension and contributes to the muscle's overall mass, and the medial head provides stability and strength for fine-tuned movements. Together, they facilitate a range of actions from pushing to lifting, essential for functional upper body strength.

Incorporating Effective Triceps Exercises

To build strong and sizable triceps, it's essential to integrate targeted exercises into your workout routine. Effective exercises include close grip dumbbell bench press, tricep extensions, and push-ups.

These exercises can be performed using various equipment like dumbbells and benches, making them versatile for different training settings. Consistently incorporating these exercises ensures comprehensive triceps development, improving overall arm strength and appearance.

Why Focus on Triceps for Arm Mass?

1) Contribution to Arm Size

The triceps make up about two-thirds of the upper arm mass, making them essential for those looking to increase their arm size significantly. Well-developed triceps add bulk and shape to the arms, creating a more balanced and impressive physique.

2) Functional Strength

Strong triceps improve performance in various compound movements such as bench presses, push-ups, and overhead presses. These exercises are fundamental for overall upper body strength, and strong triceps play a crucial role in executing these movements effectively.

3) Aesthetic Appeal

Well-defined triceps enhance the visual appeal of the arms. They contribute to a more chiseled look, which is highly desirable for bodybuilders and fitness enthusiasts aiming for aesthetic goals.

Importance of Hitting All Three Heads of the Triceps

For optimal triceps growth, it's crucial to target all three heads of the muscle. Exercises like overhead tricep extensions and close grip presses effectively engage the long, lateral, and medial heads, ensuring balanced development. Neglecting any head can lead to muscle imbalances and hinder overall arm growth. A well-rounded approach that targets all three heads promotes maximum muscle size and strength, contributing to better performance in various upper body exercises.

Advantages of Dumbbell Triceps Training

1) Greater Range of Motion and Muscle Activation

Dumbbell triceps exercises offer a greater range of motion compared to other equipment, allowing for more effective muscle activation. This increased range ensures that the triceps are engaged throughout the entire movement, promoting better muscle growth and strength. Exercises such as dumbbell tricep extensions and close grip dumbbell presses take full advantage of this benefit, leading to more significant gains.

2) Unilateral Training Benefits for Addressing Muscle Imbalances

Using dumbbells for triceps training allows for unilateral exercises, which train each arm independently. This approach helps address and correct muscle imbalances, ensuring both arms develop equally in strength and size. Unilateral exercises like single-arm dumbbell tricep extensions are particularly effective in promoting balanced muscle growth, reducing the risk of injury, and enhancing overall arm symmetry.

The Benefits of Wrist Wraps for Dumbbell Triceps Exercises

Wrist wraps enhance support and stability during triceps exercises, reducing wrist strain and helping maintain proper form. They improve grip strength, allowing for heavier lifting and better muscle activation. This added stability is especially useful for compound movements, ensuring more effective triceps training and promoting stronger, well-defined arms.

Warm-Up Techniques for Triceps Workouts

Dynamic Stretches

Perform dynamic stretches such as arm circles, shoulder rotations, and triceps stretches to increase blood flow and flexibility. This prepares the muscles and joints for the workout, reducing the risk of injury.

Importance of Warm-Ups

A proper warm-up increases muscle temperature, improves flexibility, and enhances overall performance. It prepares the body for the demands of the workout, ensuring optimal results and minimizing the risk of injuries.

Activation Drills

Incorporate activation drills like banded triceps extensions or light cable pushdowns to activate the triceps before moving on to heavier lifts. 

Starting with activation drills primes the muscles for the workout, enhancing performance and reducing the risk of strains.

8 Best Dumbbell Tricep Exercises

These are the 8 best dumbbell tricep exercises to build strength and definition in your arms. Below, we break down how to perform each tricep exercise, the benefit of each tricep exercise, and the best way to train without getting injured.  

1) Close Grip Dumbbell Bench Press

How to Perform a Close Grip Dumbbell Bench Press

To perform a close grip dumbbell bench press, lie flat on a bench, feet planted on the floor. Hold a pair of dumbbells with your palms facing each other, keeping your elbows close to your body. Press the dumbbells up until your arms are fully extended, then lower them slowly until they touch your chest. Pause briefly before pressing them back up.

Benefits of Close Grip Dumbbell Bench Press

The close grip dumbbell bench press primarily targets the triceps while also engaging the chest and shoulders. The close grip emphasizes triceps activation more than a wider grip, making it an effective exercise for building triceps mass and strength. This exercise also enhances overall upper body stability and pressing power.

Tips for Proper Form and Avoiding Injury

Maintain a close grip to ensure triceps engagement and keep your elbows tucked in throughout the movement to reduce shoulder strain. Avoid flaring your elbows, as this can lead to shoulder injuries. Use a controlled motion, avoiding rapid or jerky movements, and start with a weight that allows you to perform the exercise with proper form.

2) Lying Tricep Extension

How to Perform a Lying Tricep Extension

To perform a lying tricep extension, lie flat on a bench or the floor with a pair of dumbbells held above your chest, arms fully extended. Bend at the elbows, lowering the dumbbells toward your head while keeping your upper arms stationary. Stop just short of the dumbbells touching the floor, then extend your arms back to the starting position.

Benefits of Lying Tricep Extension

The lying tricep extension isolates the triceps, focusing on all three heads of the muscle for balanced development. This exercise enhances tricep strength and size, contributing to improved performance in pressing movements and overall upper body strength.

Tips for Proper Form and Avoiding Injury

Keep your upper arms locked in place and only move your forearms to ensure maximum tricep engagement. Use a slow, controlled motion to avoid placing undue stress on your elbows. Start with a lighter weight to master the form before progressing to heavier loads. Avoid letting the dumbbells drift too far back, which can strain your shoulders.

3) Lying Single Dumbbell Crush Extension

How to Perform a Lying Single Dumbbell Crush Extension

To perform a lying single dumbbell crush extension, lie flat on a bench or the floor, holding a single dumbbell with both hands by the outer heads, directly above your chest. Bend your elbows, lowering the dumbbell toward your forehead while keeping your upper arms stationary. Stop just before the dumbbell touches your head, then extend your arms back to the starting position.

Benefits of Lying Single Dumbbell Crush Extension

This exercise targets all three heads of the triceps, promoting balanced muscle growth and strength. By using a single dumbbell, it also enhances grip strength and stabilizer muscle engagement, contributing to better overall arm development and improved performance in compound movements.

Tips for Proper Form and Avoiding Injury

Maintain a controlled motion, focusing on tricep contraction throughout the exercise. Keep your upper arms steady and only move your forearms to ensure proper muscle activation. Start with a manageable weight to perfect your form, gradually increasing the load as you gain strength. Avoid lowering the dumbbell too quickly to prevent elbow and shoulder strain.

4) Overhead Single Arm Dumbbell Tricep Extension

How to Perform an Overhead Single Arm Dumbbell Tricep Extension

Start by sitting flat on a bench or the floor, grasping a single dumbbell directly overhead with one hand. Your palm should be facing inward, and your elbow should be fully extended. Slowly bend your elbow, lowering the dumbbell behind your head while keeping your upper arm stationary. Pause briefly when your forearm is parallel to the ground, then extend your arm back to the starting position.

Benefits of Overhead Single Arm Dumbbell Tricep Extension

This exercise primarily targets the long head of the triceps, which is essential for overall arm size and strength. It also engages the lateral and medial heads to a lesser extent, promoting balanced muscle development. By isolating each arm, you can address any strength imbalances and improve coordination. Additionally, the overhead position increases the range of motion, leading to greater muscle activation and growth.

Tips for Proper Form and Avoiding Injury

Maintain a stable core and avoid arching your back during the movement to prevent strain. Keep your elbow pointed upward throughout the exercise to maximize tricep engagement. Use a controlled motion, focusing on the muscle contraction as you extend your arm. Avoid swinging the weight or using momentum to lift the dumbbell, as this can lead to shoulder or elbow injuries. Start with a light weight to master the movement pattern before progressing to heavier loads.

5) Single Dumbbell French Press

How to Perform Dumbbell French Press

Stand or sit with a straight back, holding a dumbbell with both hands directly above your head. Your palms should be facing upward, and your arms should be fully extended. Slowly lower the dumbbell behind your head by bending your elbows while keeping your upper arms stationary. Stop when your forearms are parallel to the ground, then extend your arms back to the starting position.

Benefits of Dumbbell French Press

The Dumbbell French Press effectively target all three heads of the triceps, contributing to overall arm development. This exercise primarily engages the long head while also recruiting the lateral and medial heads for balanced muscle growth. The overhead position increases the range of motion, leading to greater muscle activation and hypertrophy. Additionally, performing the exercise with one dumbbell enhances stability and core engagement.

Tips for Proper Form and Avoiding Injury

Maintain a stable core and avoid excessive arching of the back during the movement to prevent strain. Keep your elbows pointed upward throughout the exercise to maximize tricep engagement and minimize shoulder stress. Use a controlled motion, focusing on the contraction as you extend your arms. Avoid swinging the weight or using momentum to lift the dumbbell, as this can lead to elbow or shoulder injuries. Start with a light weight to master the movement pattern before increasing resistance.

6) Close Grip Dumbbell Floor Press

How to Perform Close Grip Dumbbell Floor Press

Begin by lying flat on the floor with your knees bent and feet planted firmly. Hold a pair of dumbbells directly above your chest with your palms facing inward and elbows bent. Your upper arms should be close to your body. Press the dumbbells upward until your arms are fully extended, squeezing your triceps at the top of the movement. Lower the dumbbells back down under control until they lightly touch your chest, then repeat the movement.

Benefits of Close Grip Dumbbell Floor Press

The close grip dumbbell floor press targets the triceps, chest, and shoulders, making it an effective compound exercise for upper body strength and muscle development. By using a close grip, you place greater emphasis on the triceps, promoting growth and strength in this muscle group. The floor press eliminates the leg drive used in traditional bench presses, isolating the upper body muscles and minimizing momentum, resulting in increased muscle activation and tension on the triceps.

Tips for Proper Form and Avoiding Injury

Maintain a neutral spine throughout the exercise, keeping your lower back pressed firmly against the floor to prevent arching. Ensure your elbows remain close to your body and avoid flaring them out to the sides, which can increase strain on the shoulders. Use a controlled motion, both when lowering and lifting the dumbbells, to reduce the risk of joint stress and injury. Choose an appropriate weight that allows you to perform the exercise with proper form and complete the desired number of repetitions.

7) Close Grip Push-Up on Single Dumbbell

How to Perform Close Grip Push-Up on Single Dumbbell

Begin in a strong plank position with your hands placed on a single dumbbell, gripping it with both hands on the outer heads. Your hands should be positioned close together, directly under your shoulders. Lower your chest towards the dumbbell by bending your elbows while maintaining a straight body position. Keep your elbows tucked close to your sides to emphasize triceps engagement. Pause briefly when your chest is just above the dumbbell, then push back up explosively to return to the starting position.

Benefits of Close Grip Push-Up on Single Dumbbell

 The close grip push-up on a single dumbbell targets the triceps, chest, and shoulders, offering a challenging variation of the traditional push-up exercise. By narrowing the hand placement and using a single dumbbell, you increase the emphasis on the triceps, promoting muscle growth and strength in this area. Additionally, the instability created by the single dumbbell requires greater core stabilization, engaging additional muscles for a more comprehensive workout.

Tips for Proper Form and Avoiding Injury

Maintain a neutral spine throughout the movement, avoiding excessive arching or rounding of the back. Keep your core engaged and your body in a straight line from head to heels to minimize stress on the lower back. Focus on lowering your chest towards the dumbbell with control, ensuring that your elbows track close to your sides rather than flaring outwards. If you experience any discomfort in your wrists, try adjusting the position of the dumbbell or perform the exercise on your fists to reduce strain.

8) Rolling Tricep Extension

How to Perform Rolling Tricep Extension

Start by lying flat on a bench or the floor, holding a pair of dumbbells locked out overhead. Lower the dumbbells towards your head while keeping your upper arms locked in place. Stop just short of the bells touching the floor. From this position, allow your upper arms to roll forward, bringing the dumbbells onto your chest into the bottom of a close grip dumbbell press. Press the bells up to full lockout explosively, then repeat the movement.

Benefits for Rolling Tricep Extension

The rolling tricep extension is a compound exercise that targets the triceps, shoulders, and chest. By incorporating both extension and pressing movements, it provides a comprehensive workout for the upper body. The extension portion emphasizes the triceps, while the pressing motion engages the chest and shoulders, resulting in balanced muscle development. Additionally, the rolling action adds an element of instability, requiring greater core activation to maintain proper form throughout the exercise.

Tips for Proper Form and Avoiding Injury

Focus on maintaining control throughout the movement, especially during the transition from the extension to the pressing phase. Keep your elbows tucked close to your sides and avoid allowing them to flare outwards, which can increase strain on the shoulder joints. Use a weight that allows you to perform the exercise with proper form and technique, gradually increasing the resistance as you become stronger. If you experience any discomfort or pain, particularly in the shoulder or elbow joints, reduce the weight or modify the exercise to avoid exacerbating the issue.

Beginner Triceps Workout

Perform this workout routine two to three times per week, allowing at least one day of rest between sessions. Focus on maintaining proper form and technique throughout each exercise, and gradually increase the weight as you become stronger.

Triceps Workout for Mass

1. Close Grip Dumbbell Bench Press: 4 sets, 8-10 reps
2. Lying Tricep Extension: 4 sets, 8-10 reps
3. Overhead Single Arm Dumbbell Tricep Extension: 4 sets (per arm), 8-10 reps
4. Single Dumbbell Tricep Extensions: 4 sets, 8-10 reps
5. Close Grip Push-Up on Single Dumbbell: 4 sets, 8-10 reps
6. Rolling Tricep Extension: 4 sets, 8-10 reps
7. Tricep Pushdowns: 4 sets, 8-10 reps

Perform this workout routine two to three times per week, allowing at least one day of rest between sessions. Gradually increase the weight and intensity as you progress, focusing on maintaining proper form and maximizing muscle engagement.

Tips for Maximizing Triceps Growth

Importance of Progressive Overload

Progressive overload is essential for stimulating muscle growth in the triceps. This means gradually increasing the weight, reps, or sets over time to continuously challenge the muscles. However, it's equally crucial to maintain proper form throughout each exercise to ensure maximum muscle engagement and minimize the risk of injury. Focus on controlled movements and avoid using momentum to lift heavier weights than you can handle with proper form.

Maintain Proper Form

Working out with correct form is crucial to maximize muscle engagement and prevent injuries. Focus on controlled movements, full range of motion, and correct technique to ensure the triceps are effectively targeted.

Mind-Muscle Connection

Concentrate on the muscle contraction during each exercise. Establishing a strong mind-muscle connection ensures that the triceps are fully engaged, leading to better muscle activation and growth.

Incorporating Variety into Triceps Workouts

To prevent plateaus and keep making progress, it's important to incorporate variety into your triceps workouts. This can include changing up the exercises you perform, varying the grips or angles, and adjusting the rep ranges and rest periods. Adding new exercises and techniques not only keeps your workouts exciting but also ensures that your muscles are constantly challenged in different ways, promoting continuous gains in triceps size and strength.

Conclusion

Prioritizing triceps training is paramount for achieving well-rounded arm development and enhancing overall strength. By targeting the triceps with the 11 best exercises outlined in this guide, individuals can effectively stimulate muscle growth and improve both aesthetic and functional fitness.

Integrating these exercises into regular workout routines, along with maintaining proper form and focusing on progressive overload, can lead to optimal results in triceps development. Consistency and dedication are key to unlocking the full potential of triceps training, ultimately contributing to a stronger, more defined physique.

What are the three heads of the triceps?

The three heads of the triceps are the long head, the lateral head, and the medial head. Each plays a distinct role in arm movement and overall muscle function.

Why is it important to target all three heads of the triceps?

Targeting all three heads ensures balanced muscle development, which is crucial for both aesthetic purposes and functional strength. Neglecting any head can lead to muscle imbalances and hinder overall arm growth.

How often should I train my triceps?

For optimal growth, train your triceps two to three times per week, allowing at least one day of rest between sessions to ensure adequate recovery and muscle repair.

Can I train triceps with just bodyweight exercises?

Yes, bodyweight exercises like diamond push-ups and bench dips are effective for triceps training. However, incorporating weighted exercises can further enhance muscle growth and strength.

What is the best exercise for triceps mass?

There isn't a single "best" exercise, but compound movements like close grip bench presses and dips are highly effective for building triceps mass. A combination of exercises targeting all three heads is ideal.

How can I avoid injuries while training my triceps?

To avoid injuries, always warm up properly, use proper form, and avoid lifting weights that are too heavy. Focus on controlled movements and listen to your body to prevent overtraining and strain.