10 Best Tricep Exercises To Build Mass


Before we talk further about tricep exercises, you need to know, A Muscle in the arm is one part of the body that plays an essential role in doing all kinds of daily activities, be it heavy or light activities. in the world of fitness, two between the biceps and triceps muscles both are often routinely trained by fitness trainers, but between the two biceps and triceps, the triceps muscle is a little harder to form and strengthen than the biceps

Special triceps muscles, this muscle is the head-headed arm muscle three which are located along the forearm in humans, the three head heads include the medial head (medial head), long head (long head), and lateral head (lateral head) all of these “three-headed muscle of the arm” always contract if we do tricep exercises. As well as our daily activities, the triceps muscle is very instrumental in holding the load on the shoulder joint and the extension on the elbow joint, therefore, a sponsored study: the American Council on Exercise has researched triceps muscle exercises that are often done, by attaching electrodes EMG, and the triceps muscle activity is then recorded compared to find the most effective

Is Tricep Exercises Very Effective?

Actually, it can, but what effect it has on your arm, it depends on how you practice it, a lot when someone wants to form a large arm, they focus on the bicep, they should concentrate on triceps, because biceps are often mostly exhibited to many people. If you want to form muscular and strapping arms, you have to pay attention to the triceps, you need to know, 66% of the inclined arms consist of triceps, and 34% are biceps. The triceps be composed consist of 3 head muscles (as the name suggests). What if you want to make the triceps look strong and excellent? then obviously the choice of triceps is very effective and can target the three head muscles

Here are 10 Tricep Exercises To Build Mass

There are triceps exercises that you can include in your exercise program to help you build muscle. Check out the ones we’ve chosen for you:

1. Overhead Dumbbell Extension

This triceps exercise requires you to raise your dumbbells over your head. There is a certain amount of risk in injuring your muscles because they are stretched out to the maximum, so you need to be a little cautious in doing this triceps exercise.

You should also make sure your form does not induce you to lift the weights too much to your back, causing undue strain on your muscles. This triceps exercise may be done sitting down or standing up. And that can be a problem choice for you personally.

Use your underhand grip when raising the dumbbell until it is in the back of your neck with your elbows bent. Then stretch out your arm, squeezing your triceps before lowering the dumbbell. Repeat this several times, and then alternate with the other hand.

2. Dumbbell Kickback

This triceps exercise is really good for building muscle in your triceps because it actually isolates the exercise and focuses mainly on the muscles in the triceps. You can feel the pressure on your triceps which will make you appreciate the exercise more.

This triceps exercise is basically swinging the dumbbell back while squeezing the triceps and rotating the palm. It’s a simple exercise that needs repetition for the results to start showing. Make sure you do equal numbers of repeats for both arms.

3-5 Cable Pushdown, One Arm Cable Pushdown and Overhead Cable Extension

You will need to use the cable machine for these triceps exercises. If this is your first time to use the machine, ask a professional trainer to assist you. You should never try using them on your own when you are a beginner.

6. Lying French Press

Sometimes, people call this the skull crusher triceps exercise. It works on all the muscles located in your triceps which is what makes it a great workout. If you are careful in lifting the weights, you have no need to worry your skull will be crushed. Just make sure you do not rush through this exercise at all.

7. Close Grip Bench Press

If you know how to do the bench press, you will find doing this exercise easy. The main difference is that you concentrate on your triceps instead of your chest. You also need to keep your hands closer together.

8-9. Triceps Dip and Backwards Lift

This triceps exercise does not even need any heavy weight equipment which is great because you can do just about anywhere you want. For the triceps dip, all you have to do is face away from a strong table while holding on to its edge, and lower yourself. Repeat it several times making sure you are about 30 inches away from the table.

The Backward lift is also a stretching exercise, raising your arms behind you as far as you possibly can without pain. You should hold simple weights in your hands to really give your arms a good workout. If you plan to do this in your home, any weight like a book will do.

10. Tricep Stretch

Whenever you work out, you have to make sure you have a warm down. Doing the triceps stretch will accomplish this for you. All you need to do is stretch your arm across your chest to the other side, hold, then release. Repeat with the other arm.

Make sure you do not push your body too much because you could end up injuring yourself. However, a little push is necessary to see noticeable gains.  You know your limits!


The triceps are a very prominent muscle that a person sees in any bodybuilder. Those bulging arms are eye-popping and always warrant a more serious look. Building your triceps takes a lot of work and stamina. You need to have a regular routine to get the triceps you’ve always dreamed of.

Based on a study entitled “Best Tricep Exercise”, it is said that the eight best exercises that are very effective are all seen from the activation of the triceps muscle when you practice. List The eight exercises are:

  1. Tricep kickbacks,
  2. Rope pushdown,
  3. Close grip bench press,
  4. Overhead tricep extensions,
  5. lying barbell tricep extensions,
  6. Triangle push-up,
  7. Bar pushdown,
  8. And dips,
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