Ever wished for arms that make a statement?
Well, we all do.
Building up those triceps takes some effort, but with the right moves, it's simpler than you think.
Ready to ditch the arm jiggle and have those sculpted muscles? We've got your back.
Check out these easy, no-nonsense tricep exercises for mass—your ticket to stronger, more toned arms:
Best Tricep Exercises For Building Muscle
Here is a list of Triceps workouts that will add muscle and mass:
1. Gripzilla Tornado
The Gripzilla Tornado offers a comprehensive forearm and wrist workout with its unique design and adjustable resistance feature.
By holding the Tornado firmly and positioning the roller at the bottom, users can engage in controlled and targeted movements to strengthen their forearm muscles.
The exercise involves extending arms and curling the Tornado upward, emphasizing the flexion of wrists and contraction of forearm muscles. This controlled motion, coupled with avoiding jerky movements, helps prevent strain and ensures a safe and effective workout.
- Hold Gripzilla Tornado firmly, position roller at the bottom.
- Set adjustable resistance for your strength level. Stand upright, extend arms, and curl Tornado upward.
- Flex wrists, contract forearm muscles, avoid jerky movements.
- Hold briefly at chest level, then reverse the motion slowly.
- Experiment with hand positions and personalize movements.
- Gradually increase resistance for steady strength development.
2. Gripzilla Dynamo
The Gripzilla Dynamo provides a versatile and adaptable forearm and triceps workout through its adjustable resistance and customizable hand positions.
Users can rotate the knobs to adjust the resistance, allowing for individualized training tailored to specific strength and fitness goals.
The dual-directional rotations further enhance muscle activation, providing a well-rounded exercise experience for the biceps and triceps.
- Adjust resistance on Gripzilla Dynamo by rotating knobs.
- Customize resistance for individual strength and fitness goals.
- Choose hand position (horizontal, vertical, 45-degree angle).
- Engage in dual-directional rotations for forearm muscle activation.
- Get creative with personalized movements targeting specific areas.
- Gradually progress by starting with comfortable resistance and increasing intensity.
3. Tricep Pushdowns
Tricep pushdowns are highly effective workouts for isolating the triceps, emphasizing the lateral head of the muscle. This exercise helps to build mass by targeting the triceps through a full range of motion.
The cable machine provides constant tension on the muscles, promoting muscle growth and strength development.
Tricep pushdowns are also a great choice for those looking to improve overall arm definition and enhance their pushing strength.
- Stand in front of the cable machine and attach the straight bar to the high pulley.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Keep your elbows close to your body and extend your arms downwards, fully straightening your elbows.
- Pause at the bottom of the movement, feeling the contraction in your triceps.
- Slowly return to the starting position, controlling the weight.
4. Skull Crushers (Lying Tricep Extensions)
Skull crushers are a compound exercise that targets the long head of the triceps. By allowing for a deep stretch in the muscle, this exercise contributes to both mass and strength gains.
The lying position on a bench helps stabilize the body, isolating the triceps and minimizing the involvement of other muscle groups.
Proper form in skull crushers ensures effective muscle engagement and promotes hypertrophy, making it a staple in tricep workouts for mass.
- Lie down on a flat bench with a barbell or EZ curl bar in your hands, arms fully extended above your chest.
- Keep your feet flat on the ground for stability.
- Lower the bar towards your forehead by bending your elbows while keeping them in a fixed position.
- Extend your arms back to the starting position, focusing on using your triceps.
- Be mindful of keeping your upper arms perpendicular to the floor throughout the movement.
5. Overhead Tricep Extension
The overhead tricep extension is a powerful exercise for building mass in the triceps, specifically targeting the long head.
Extending the arm's overhead movement places a significant load on the triceps, fostering muscle growth and enhancing overall arm development.
It also engages the core for stability. The exercise's adaptability with dumbbells or an EZ curl bar allows for variations in grip, catering to individual preferences and maximizing muscle stimulation.
- Stand or sit with a straight back, holding a dumbbell or an EZ curl bar with both hands above your head.
- Lower the weight behind your head by bending your elbows, keeping them close to your ears.
- Ensure your upper arms remain stationary, and only your forearms move.
- Extend your arms back to the starting position, fully straightening your elbows.
- Control the movement and avoid arching your back.
6. Seated Tricep Press
The seated tricep press, performed with a V-bar attachment on a cable machine, is an excellent exercise for promoting tricep mass and strength. It places constant tension on the triceps throughout the range of motion, fostering muscle engagement and hypertrophy.
The seated position ensures stability, allowing individuals to focus on isolating the triceps without relying on other muscle groups.
This exercise is particularly beneficial for those aiming to enhance the size and definition of their triceps.
- Sit on a bench facing the cable machine with a V-bar attachment connected to the high pulley.
- Grasp the V-bar with both hands, palms facing each other.
- Keep your back straight and your elbows close to your torso.
- Push the V-bar downward by extending your elbows until your arms are fully straight.
- Hold for a moment, feeling the contraction in your triceps.
- Slowly return to the starting position, controlling the weight.
7. Diamond Push-Ups
Diamond push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. The close hand positioning forms a diamond shape, emphasizing the triceps throughout the movement.
This exercise not only contributes to tricep mass but also improves overall upper body strength and endurance.
Diamond push-ups are a versatile option, suitable for individuals at various fitness levels, and can be easily incorporated into bodyweight or calisthenics routines to enhance tricep development at home.
- Start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the diamond shape formed by your hands by bending your elbows.
- Push back up to the starting position, fully extending your arms.
- Focus on engaging your triceps throughout the movement.
And there you have it – easy, straightforward tricep exercises to get those arms in shape.
Stick with these moves, stay consistent, and watch the transformation happen.
It's time to flex those triceps and feel the power – you got this.