The 8 Best Tricep Exercises For Mass

In order to build up your arms to the size that you want, you need to focus on both your biceps and your triceps. The triceps makes up 2/3 of your arm muscles. This makes it especially important when the goal is to generate mass.


The triceps, known as the triceps brachii, are made up of three areas: the pronator teres, brachialis and brachii. In order to build these muscles to the best of your ability, try these 8 best tricep exercises for mass.

1. Weighted Dip


Dips do not isolate the the triceps. This can be even better in building mass, though, because it forces the triceps to take on more weight. This is because a dip involves lifting your entire body.

Dips are typically done at the parallel bars at the gym. Pull yourself up with the parallel bars with your face forward. Next, you will bend your knees and interlock your ankles.

Use your arms to descend your body to the point where your elbows are above your shoulders. Next, pull yourself back up until your elbows are almost straight. Try to repeat this process 8 – 12 times.

It’s extremely important to maintain good form. Your body should be straight. If you lean forward, you will be working on your chest instead of your triceps.

Once you have mastered the form and can complete the recommended reps, you are ready to go on to the next step.

Add a weight belt around your waist to gain muscle more quickly. Remember not to proceed to this step until you have the form correct.

2. Overhead Dumbbell Extension


The overhead dumbbell extension is an exercise that isolates the triceps (particularly the long head). For this reason, you want to do this later in your exercise routine. It’s best to do exercises with more weight first.

The first thing that you will do is sit down at a bench without a back or with a low back. Next, you will grip the desired weight by the bar with two hands. Bring the weight directly over your head with your arms straight up. Bring the weight behind your head until you elbows are at a ninety degree angle.

Hold the weight behind your head for one count and bring back directly above your head. Work to 3 sets of 8 – 10 reps.

3. Pushdowns


This exercise requires an emphasis on correct formation. First, you will go to the cable station. When you grab the cables, you want to grab the grips overhand.

Push your hands down and keep your shoulders down as low as possible. Keep your back straight and your shoulders down or you will be working out your shoulders.

You also don’t want to use too much weight or you won’t be working out your triceps. Try to do ten reps.

4. Clapping Diamond Push-ups


The beauty of this exercise is that you don’t even need to be at the gym to do it. You can do push-ups at home! These push-ups are significantly more difficult, though.

Prepare yourself for a regular push-up. Instead of putting your hands at your side, though, you put them in the center. Form a diamond by touching your thumbs and index fingers.

In this formation, preform as many push-ups as possible. Once you can complete ten, you are ready to add a new challenge to the exercise: a clap in between each push-up.

The clap forces you to push yourself up high enough to clap and return to the proper form. To get the best out of this exercise, brace your core and squeeze your glutes throughout the process.

5. Close-grip Bench Press


This is one of the easiest exercises on the list. It is extremely similar to using a standard bench press. The main difference is that you will put your hands closer together than normal.

This triggers the triceps. Now, this does not mean that you put your hands as close together as possible. Put your hands above your elbows (about 6 – 8 inches apart).

Remember to get a spotter to ensure your safety. Remove the weight and fully extend your arms. Bring down the weight to your chest to complete the rep. A bench with a decline is best to get the most from this exercise.

6. Skullcrushers


This exercise is also called the french press or lying triceps extensions. While laying on a flat bench, you will take your desired weight and extend your arms straight up.

You will grip the bar with your hands facing forward when extended. Use your elbows to bring back the weight toward your head.

Push the weight back up the extended position to complete a rep. This is a good exercise to open with.

7. Dumbbell Kickback


For this exercise, you’ll need a dumbbell and a bench. Hold the dumbbell in your right hand and place your left knee on the bench.

Your right leg should be on the ground behind you so that you are at a 45 degree angle.

Extend your right arm to the back of you with your hand facing you.

Return to the original position to complete the rep. You will want to reverse the position to work out your left triceps.

8. Machine Triceps Extension

There is a machine at the gym that is specifically meant for your triceps. This is a great option for a beginner.

First, you will adjust the machine so that you fit properly. Sit at the machine with your feet on the ground. Place your elbows on the pads and grip the grips.

Extend your elbows to bring your arms forward. Pause and return to the original position.


Triceps are extremely important when you’re looking to gain mass. If you use these best tricep exercises for mass, you will start seeing your triceps get to the desired size.

Remember not to strain your arms. Give yourself a day of rest in between exercise. Also, build up to the desired weight instead of starting with too much.

Also,if you still have any questions about how to do a particular exercise, ask someone at the gym.

Luke Cafferty

Luke Cafferty is a fitness junkie, personal trainer and blogger. He's passionate about living a healthy lifestyle and maintaining a strong and well rounded physique, while inspiring you to do the same.

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