10 Best Triceps Exercises For Mass

The triceps are also kind of bicep’s back muscles. Triceps make your bicep’s size bigger. This muscle part requires a lot of hard workouts. Because of its stores so much fat. To get rid of this excessive fat from triceps, we have some of the best triceps exercises for you.

The triceps, comprising three muscles on the back of your upper arms, are a vital component of well-rounded arm development. Whether you’re aiming for massive arms or simply want to enhance your overall strength, incorporating effective triceps exercises into your workout routine is crucial. In this article, we’ll explore the best triceps exercises for mass, offering a comprehensive guide on each exercise’s execution and benefits.

10 Best Triceps Exercises To Build Muscle Mass

It’s essential to comprehend the significance of strong triceps. These muscles play a key role in various upper body movements, such as pushing, lifting, and stability. Well-developed triceps not only contribute to enhanced arm definition but also help in preventing injuries during other workouts. Let’s explore these triceps exercises step by step.

1. Bench Dips

Bench dips are one of the effective bodyweight triceps exercises that primarily targets the triceps, the muscles on the back of your upper arms. This exercise is a fantastic addition to your fitness routine, whether you’re working out at home or in the gym. In this guide, we’ll walk you through the steps to perform bench dips correctly and the benefits they offer.

Proper Form

Follow these steps to perform bench dips with proper form:

Positioning: Sit on the edge of the bench with your hands gripping the edge, fingers pointing forward. Make sure your palms are flat on the bench, and your feet are planted firmly on the ground, knees bent at a 90-degree angle.
Lowering: Slowly slide your hips off the bench, using your arms to support your body. Lower yourself until your elbows are bent at a 90-degree angle or slightly less.
Pushing Back Up: Engage your triceps and push your body back up to the starting position. Ensure that your back is close to the bench during this motion.
Repetition: Perform the desired number of repetitions, aiming for 3 sets of 10-15 reps to start. You can boost the amount of sets and repetitions as you get more accustomed to the activity.

Tips for a Safe and Effective Triceps Workout

Keep your back close to the bench to maintain the focus on your triceps.
To avoid putting yourself under needless strain, avoid locking your elbows at the apex of the movement.
Breathe steadily throughout the exercise, exhaling as you push yourself back up.

Common Mistakes to Avoid

To get the most out of your bench dip workout and prevent injury, steer clear of these common mistakes:

Rounded Shoulders: Keep your shoulders back and down, not hunched forward, to protect your shoulder joints.
Overextending Elbows: Avoid fully locking your elbows at the top of the movement to prevent joint strain.
Incorrect Bench Choice: Ensure the bench or surface you choose is stable and won’t slip during the exercise.

2. Cable Rope Over Head Triceps Extension

The Cable Rope Overhead triceps exercises Extension is a highly effective exercise for targeting and building strength in the triceps, the muscles on the back of your upper arms. It’s a popular choice for those looking to develop more defined and powerful arms. In this comprehensive guide, we’ll walk you through the steps to perform this exercise correctly and highlight its benefits.

Proper Form

Follow these steps to perform the Cable Rope Overhead Triceps Extension with proper form:

Setup: Begin by attaching a rope handle to the high pulley of the cable machine. To achieve the desired resistance, adjust the weight stack.
Stance: Stand facing away from the cable machine, with your feet shoulder-width apart. With your palms facing each other, hold onto the rope attachment with both hands.
Positioning: Bring the rope attachment behind your head and lower it down by bending your elbows. Your upper arms should remain close to your ears, and your forearms should be parallel to the ground. This is your starting position.
Extension: Inhale and, keeping your upper arms stationary, extend your forearms by pushing the rope attachment upward. Fully extend your arms until they are straight, while exhaling.
Contraction: Hold the fully extended position for a brief moment, ensuring you feel the contraction in your triceps.
Return: Slowly bend your elbows to lower the rope attachment back to the starting position, inhaling as you do so.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps. Adjust the weight as needed to match your fitness level and goals.

Tips for a Safe and Effective Workout

Keep your core engaged and maintain proper posture throughout the exercise to avoid straining your back.
Use a controlled and smooth motion, focusing on engaging your triceps.
Be mindful of the weight you select to ensure it’s challenging but manageable to maintain proper form.

Common Mistakes to Avoid

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Losing Form: Maintain proper posture and form throughout the exercise, especially in the shoulder and lower back areas.
Using Excessive Weight: Don’t select a weight that’s too heavy, as it can compromise your form and lead to injury.
Rushing the Reps: Perform each repetition slowly and with control, avoiding any jerky or fast movements.

Also Read: Triceps Workout Exercises To Strengthen Your Triceps

3. Close Grip Barbell Bench Press

The Close Grip Barbell Bench Press is a versatile and one of the effective triceps exercises for building strength and muscle in the triceps, chest, and shoulders. It’s a variation of the traditional bench press that places a greater emphasis on the triceps. In this guide, we will walk you through the steps to perform the Close Grip Barbell Bench Press correctly and highlight its benefits.

Proper Form

Follow these steps to perform the Close Grip Barbell Bench Press with proper form:

Setup: Lie on a flat bench with your back, shoulders, and buttocks firmly planted. Place your hands closer together when gripping the barbell than when performing a standard bench press. Your hands should be shoulder-width apart or slightly narrower.
Un-rack: Lift the barbell off the rack and hold it directly over your chest with your arms fully extended. This is your starting position.
Descent: Inhale and lower the barbell slowly to your chest while keeping your elbows close to your body. The bar should either come very close to or barely touch your chest.
Ascent: Exhale and push the barbell back up to the starting position while extending your arms. Keep the movement controlled and avoid locking out your elbows at the top.
Repetition: Perform the desired number of repetitions, typically 3 sets of 8-12 reps. Adjust the weight as needed to match your fitness level and goals.

Tips for a Safe and Effective Workout

Keep your feet flat on the ground for stability and to avoid arching your back excessively.
Maintain a controlled pace throughout the exercise, avoiding fast or jerky movements.
Use a spotter, especially when lifting heavy weights, to ensure safety.

Common Mistakes to Avoid While Performing These Triceps Exercises

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Excessive Weight: Don’t use a weight that’s too heavy, as it can compromise your form and lead to injury.
Flaring Elbows: Keep your elbows close to your body throughout the movement to protect your shoulders and engage the triceps.
Bouncing the Bar: Avoid bouncing the bar off your chest, as this can strain your chest and compromise the effectiveness of the exercise.

4. Triceps Pushdown with Cable Machine

The Triceps Pushdown with a Cable Machine is a highly effective isolation exercise that targets and strengthens the triceps, the muscles on the back of your upper arms. This exercise is popular for its ability to promote triceps growth and definition. In this comprehensive guide, we will walk you through the steps to perform the Triceps Pushdown correctly and highlight its benefits.

To perform the Triceps Pushdown with a Cable Machine, you’ll need access to a cable machine with a straight bar attachment. This exercise is commonly done at the gym.

Proper Form

Follow these steps to perform the Triceps Pushdown with proper form:

Setup: Begin by attaching a straight bar to the high pulley of the cable machine. To get the resistance you want, change the weight.
Stance: Your feet should be shoulder-width apart as you stand facing the cable machine. Hold the bar with an overhand grip (palms facing down) and your hands slightly wider than shoulder-width apart.
Starting Position: Start with your elbows close to your sides and bent at a 90-degree angle. Your upper arms should be stationary, and your forearms should be perpendicular to the floor. This is your starting position.
Pushdown: Exhale as you push the bar down by extending your elbows and engaging your triceps. Throughout this exercise, keep your upper arms still.
Full Extension: Fully extend your arms until they are straight, and your triceps are engaged. Your hands should be near your thighs at the bottom of the movement.
Return: Inhale as you allow the bar to rise back up by bending your elbows, returning to the starting position.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps. To fit your goals and level of fitness, change the weight.

Tips for a Safe and Effective Workout

Maintain an upright posture and keep your core engaged to prevent unnecessary strain on your lower back.
Use a controlled and smooth motion, focusing on isolating and engaging your triceps.
Choose a weight that enables you to perform the required number of reps with appropriate form.

Common Mistakes to Avoid While Performing These Triceps Exercises

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Using Excessive Weight: Do not select a weight that’s too heavy, as it can lead to poor form and potential injury.
Leaning Forward: Maintain an upright posture and avoid leaning or swaying during the exercise.
Jerky Movements: Use a controlled and steady motion, avoiding fast or jerky movements.

5. Overhead Barbell Triceps Extension

To perform the Overhead Barbell triceps exercises extension, you’ll need a barbell and a bench. You can do this exercise at the gym or at home if you have the necessary equipment.

Proper Form

Follow these steps to perform the Overhead Barbell Triceps Extension with proper form:

Setup: Sit on a bench with back support, keeping your feet flat on the ground. Hold the barbell with an overhand grip (palms facing up) at shoulder-width or slightly narrower.
Lifting: Lift the barbell over your head until your arms are fully extended. This is your starting position.
Descent: Inhale and slowly lower the barbell behind your head by bending your elbows. Ensure that your upper arms remain stationary and close to your head.
Ascent: Exhale and extend your elbows to lift the barbell back to the starting position. Keep your upper arms still and your core engaged throughout.
Repetition: Perform the desired number of repetitions, typically 3 sets of 8-12 reps. Adjust the weight as needed to match your fitness level and goals.

Tips for a Safe and Effective Triceps Workout

Maintain a stable and secure grip on the barbell to prevent accidents or dropping the weight.
Use a controlled and deliberate motion, avoiding any sudden or jerky movements.
Keep your back firmly against the bench to maintain proper posture and support your lower back.

Common Mistakes to Avoid While Performing These Triceps Exercises

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Excessive Weight: Don’t use a weight that’s too heavy, as it can lead to poor form and potential injury.
Arching the Back: Keep your back against the bench to avoid excessive arching, which can strain your lower back.
Using Momentum: Perform the exercise with controlled movements, and avoid using momentum to lift the weight.

6. Lying EZ Bar Skull Crusher

The Lying EZ Bar Skull Crusher, also known as the EZ Bar Triceps Extension, is also one of the highly effective isolation triceps exercises for targeting and building strength in the triceps, the muscles on the back of your upper arms. This exercise is popular in strength training routines for achieving well-defined arms. In this comprehensive guide, we will walk you through the steps to perform the Lying EZ Bar Skull Crusher correctly and highlight its benefits.

Proper Form

Follow these steps to perform the Lying EZ Bar Skull Crusher with proper form:

Setup: Begin by lying flat on a bench with your feet flat on the ground. Hold the EZ curl bar with an overhand grip (palms facing away from you), and your hands should be slightly less than shoulder-width apart.
Lift the Bar: Extend your arms fully and hold the bar over your chest with your elbows extended. This is your starting position.
Descent: Inhale and bend your elbows to lower the bar towards your forehead. Ensure that your upper arms remain stationary and perpendicular to the floor.
Ascent: Exhale and extend your elbows to lift the bar back to the starting position. Don’t move your upper arms at all during the exercise.
Repetition: Perform the desired number of repetitions, typically 3 sets of 8-12 reps. Adjust the weight as needed to match your fitness level and goals.

Tips for a Safe and Effective Triceps Exercises Movement

Use a controlled and steady motion to avoid any jerky or fast movements.
Ensure your lower back remains in contact with the bench to maintain proper posture and support your spine.
Keep your wrists in a neutral position and avoid excessive bending or extension during the exercise.

Common Mistakes to Avoid

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Excessive Weight: Avoid using a weight that’s too heavy, as it can lead to poor form and potential injury.
Flaring Elbows: Keep your elbows close to your head during the exercise to protect your shoulder joints and engage the triceps.
Hyperextension: Don’t hyperextend your elbows at the top of the movement, as this can lead to joint strain.

7. Close Grip Pushups

Close Grip Pushups are a versatile and effective bodyweight exercise that primarily targets the triceps while engaging the chest and shoulders. They are a fantastic addition to any workout routine, whether you’re at home or in the gym. In this comprehensive guide, we will walk you through the steps to perform Close Grip Pushups correctly and highlight their benefits.

Also, Close Grip Pushups are one of the best triceps exercises as well as chest exercises and biceps exercises.

Proper Form

Follow these steps to perform Close Grip Pushups with proper form:

Setup: Begin in a plank position, with your hands placed close together directly beneath your shoulders. Keep your fingers pointed forward.
Descent: Lower your body by bending your elbows while keeping them close to your sides. Maintain a straight line from your head to your heels throughout the movement.
Ascent: Push your body back up to the starting position by extending your arms. Maintain a straight body and an engaged core.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps.

Tips for a Safe and Effective Workout

Keep your core engaged and maintain a straight body to prevent sagging or arching in the lower back.
Use a controlled and steady motion, avoiding jerky or fast movements.
Make sure your hands are positioned directly beneath your shoulders.

Common Mistakes to Avoid While Performing These Triceps Exercises

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Sagging Hips: Keep your body in a straight line from head to heels, avoiding sagging hips or a raised butt.
Elbow Flaring: Keep your elbows close to your sides during the movement to engage the triceps and protect your shoulder joints.
Rushed Repetitions: Perform each repetition slowly and with control, avoiding fast or jerky movements.

8. Triceps Pushdown with Rope Attachment

To perform the Triceps Pushdown with a Rope Attachment, you’ll need access to a cable machine with a rope attachment. This exercise is commonly done at the gym.

Proper Form

Follow these steps to perform the Triceps Pushdown with a Rope Attachment with proper form:

Setup: Begin by attaching a rope handle to the high pulley of the cable machine. To get the resistance you want, change the weight.
Stance: Your feet should be shoulder-width apart as you stand facing the cable machine. Using both hands, hold the rope attachment with the palms facing each other.
Starting Position: Start with your elbows bent at a 90-degree angle, close to your sides, and the rope near your chest. This is your starting position.
Pushdown: Exhale as you push the rope attachment down by extending your elbows and engaging your triceps. Throughout this exercise, keep your upper arms still.
Full Extension: Fully extend your arms until your hands are at your thighs, with your triceps engaged.
Return: Inhale as you allow the rope to rise back up by bending your elbows, returning to the starting position.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps. To fit your goals and level of fitness, change the weight.

Tips for a Safe and Effective Triceps Exercises Movement

Maintain an upright posture and keep your core engaged to prevent unnecessary strain on your lower back.
Use a controlled and smooth motion, focusing on isolating and engaging your triceps.
Choose a weight that enables you to perform the required number of reps with appropriate form.

Common Mistakes to Avoid

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Using Excessive Weight: Do not select a weight that’s too heavy, as it can lead to poor form and potential injury.
Leaning Forward: Maintain an upright posture and avoid leaning or swaying during the exercise.
Jerky Movements: Use a controlled and steady motion, avoiding fast or jerky movements.

9. Triceps Pushdown with V-Bar Attachment

To perform the Triceps Pushdown, you’ll need access to a cable machine with a straight bar or v-bar attachment. This exercise is commonly done at the gym.

Proper Form

Follow these steps to perform the Triceps Pushdown with proper form:

Setup: Begin by attaching a straight bar or v-bar to the high pulley of the cable machine. To get the resistance you want, change the weight.
Stance: Your feet should be shoulder-width apart as you stand facing the cable machine. Hold the bar with an overhand grip (palms facing down) and your hands slightly wider than shoulder-width apart.
Starting Position: Start with your elbows close to your sides and bent at a 90-degree angle. Your upper arms should be stationary, and your forearms should be parallel to the ground. This is your starting position.
Pushdown: Exhale as you push the bar down by extending your elbows and engaging your triceps. Throughout this exercise, keep your upper arms still.
Full Extension: Fully extend your arms until they are straight, and your triceps are engaged. Your hands should be near your thighs at the bottom of the movement.
Return: Inhale as you allow the bar to rise back up by bending your elbows, returning to the starting position.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps. To fit your goals and level of fitness, change the weight.

Tips for a Safe and Effective Workout

Maintain an upright posture and keep your core engaged to prevent unnecessary strain on your lower back.
Use a controlled and smooth motion, focusing on isolating and engaging your triceps.
Choose a weight that enables you to perform the required number of reps with appropriate form.

Common Mistakes to Avoid

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Using Excessive Weight: Do not select a weight that’s too heavy, as it can lead to poor form and potential injury.
Leaning Forward: Maintain an upright posture and avoid leaning or swaying during the exercise.
Jerky Movements: Use a controlled and steady motion, avoiding fast or jerky movements.

10. Dumbbell Kickback

To perform the Dumbbell Kickback, you’ll need a pair of dumbbells. This exercise can be done at the gym or at home if you have the necessary equipment.

Proper Form

Follow these steps to perform the Dumbbell Kickback with proper form:

Setup: Begin by selecting an appropriate weight dumbbell for your fitness level. Hold a dumbbell in each hand.
Stance: Stand with your feet shoulder-width apart. Bend your knees slightly and maintain a straight back to support your lower back.
Starting Position: Hold a dumbbell in each hand with your arms at your sides, palms facing in. Keep your upper arms close to your torso and your forearms perpendicular to the floor. This is your starting position.
Extension: Exhale as you extend your elbows and push the dumbbells behind you. Fully extend your arms until they are straight and your triceps are engaged. Throughout this exercise, keep your upper arms still.
Contraction: Hold the fully extended position for a brief moment, ensuring your triceps are engaged.
Return: Inhale as you bend your elbows to bring the dumbbells back to the starting position. Your upper arms should remain close to your torso throughout.
Repetition: Perform the desired number of repetitions, typically 3 sets of 10-15 reps per set.

Tips for a Safe and Effective Workout

Maintain an upright posture and keep your core engaged to prevent unnecessary strain on your lower back.
Use a controlled and smooth motion, focusing on isolating and engaging your triceps.
Choose a weight that enables you to perform the required number of reps with appropriate form.

Common Mistakes to Avoid

To maximize the effectiveness of this exercise and prevent injury, be sure to avoid these common mistakes:

Using Excessive Weight: Do not select a weight that’s too heavy, as it can lead to poor form and potential injury.
Swinging Movements: Use a controlled and steady motion, avoiding any swinging or jerky movements.
Hyperextension: Do not overextend your arms at the bottom of the movement to prevent unnecessary strain on the elbow joints.

To perform all these triceps exercises, you need to very careful with your posture. If you do anything over or not in proper form, you might face some stress or injury in shoulder muscles. Do not push hard if you are not capable of lifting heavy weights. Warm up is very important before performing these triceps exercises. Always prefer a supporter if you are a beginner.