July 23, 2024

Unlock the Secret to Massive Triceps

Are you tired of those flabby arms that jiggle every time you wave? Do you dream of having strong and sculpted triceps that turn heads? Look no further! In this article, we reveal the top 10 tricep exercises that will help you build mass and achieve the arms of your dreams.

1. Close-Grip Bench Press

If you’re looking to pack on serious tricep mass, the close-grip bench press should be your go-to exercise. This compound movement targets not only your triceps but also your chest and shoulders. To perform this exercise, grip the barbell with your hands shoulder-width apart and lower it to your chest. Push the barbell back up to the starting position, focusing on squeezing your triceps at the top of the movement.

2. Tricep Dips

Dips are a classic exercise that primarily targets your triceps. To perform this exercise, position your hands shoulder-width apart on parallel bars or dip handles. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position, focusing on contracting your triceps throughout the movement.

3. Skull Crushers

Despite its intimidating name, skull crushers are a highly effective tricep exercise. Lie on a bench and hold a barbell or dumbbells with your arms extended above your chest. Bend your elbows and slowly lower the weight towards your forehead, keeping your upper arms stationary. Extend your arms back up to the starting position, focusing on squeezing your triceps at the top of the movement.

4. Overhead Tricep Extension

This exercise targets the long head of the triceps and helps build mass and strength. Stand with your feet shoulder-width apart and hold a dumbbell or barbell above your head with your arms fully extended. Lower the weight behind your head by bending your elbows, and then extend your arms back up to the starting position.

5. Cable Pushdowns

Cable pushdowns are a great isolation exercise that targets your triceps. Attach a rope or straight bar to a cable machine and grab the attachment with an overhand grip. Keep your upper arms stationary and push the attachment down until your arms are fully extended. Squeeze your triceps at the bottom of the movement and then slowly release back to the starting position.

6. Diamond Push-Ups

If you’re looking for an exercise that requires no equipment, diamond push-ups are the way to go. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest towards the ground by bending your elbows, and then push yourself back up to the starting position, focusing on contracting your triceps throughout the movement.

7. Tricep Kickbacks

Tricep kickbacks are a great exercise for isolating and sculpting your triceps. Hold a dumbbell in one hand and place your opposite knee and hand on a bench for support. Bend your elbow to a 90-degree angle and extend your arm back, squeezing your tricep at the top of the movement. Slowly lower the weight back to the starting position and repeat on the other side.

8. Bench Dips

Bench dips are a variation of tricep dips that can be performed using a bench or step. Sit on the edge of the bench with your hands gripping the edge. Extend your legs in front of you and lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position, focusing on contracting your triceps throughout the movement.

9. Close-Grip Push-Ups

Close-grip push-ups are an excellent bodyweight exercise for building tricep mass. Get into a push-up position with your hands close together, directly under your shoulders. Lower your chest towards the ground by bending your elbows, and then push yourself back up to the starting position, focusing on contracting your triceps throughout the movement.

10. Reverse Grip Tricep Pushdowns

Reverse grip tricep pushdowns target the lateral head of the triceps and help create a well-rounded look. Attach a straight bar to a cable machine and grab the attachment with an underhand grip. Keep your upper arms stationary and push the attachment down until your arms are fully extended. Squeeze your triceps at the bottom of the movement and then slowly release back to the starting position.

There you have it – the top 10 tricep exercises for building mass and achieving those sculpted arms you’ve always wanted. Incorporate these exercises into your training routine and watch your triceps grow stronger and more defined. Remember to start with a weight that challenges you but allows you to maintain proper form. As you become stronger, gradually increase the weight to continue making progress. So, what are you waiting for? It’s time to show off those powerful triceps!