Best Tricep Exercises For Mass: Everybody Like A Tri Hard!

 

What guy doesn’t want bigger arms? Many dudes think that all of the show is in the biceps when it comes to arms. Well the biceps might show people where the beach is, but it’s the tricep that gets the part started. Training your triceps is the most important muscle when trying to make your arms bigger. This article will cover the best tricep exercises for mass.

There are 3 portions to the tricep. They are:

1) Lateral heads

2) Medial heads

3) Long heads

I’m not a fan of tech talk so let’s move on to the good stuff. When you train your chest, you automatically hit your triceps on every chest workout you do. You need your triceps for any pushing motion that your body performs. So when it comes time to train your arms, since you’ve already trained the pushing motion, you want to target different movements that ignite each of the 3 areas of the tricep. Releasing muscle building hormones by training your back muscles is also very important. Here are the best back exercises.

All 3 of these exercises do exactly that. These all involve your core, shoulders, and in some cases back muscles as well. Since you’re really only targeting one muscle group, but activating many of the others, you are maximizing the release of IGF-1 and tesoterone. Let’s get to the actual workouts themselves.

Rope Pull-Down

This is a great exercise for the triceps when done correctly. Many people fail at performing this technique properly. The common problem is trying to lift too much weight and using momentum or flaring out of the elbows. Here’s how to do it properly.

Position the rope so that when you grab it at the top of the rep your arms form a 90 degree angle. Keep your back straight and core engaged. It’s important to warm up properly for this exercise by starting with half of your usual weight. If you don’t warm up you might pop your elbow at the end of your rep which could cause future damage and elbow problems.

Keep your upper body still as you perform each rep. This exercise is meant to performed slowly. You want to recruit as many muscle fibers as possible so make sure to do each rep in its full range of motion. This is one of the best exercises that you can include in your workout routine to gain muscle.

Tip: Unlike the video, you can turn your body around so that your back is facing the weights. You can then prop your back up against the bar giving yourself support. This will help you maintain proper posture with heavier weights while maximizing your range of motion. This is why you can sometimes find a back rest for this exercise.

Tricep Kickbacks

This exercise is great for activating all 3 parts of the tricep. Find a bench and put your inside knee and arm on it propping yourself up on your knee and palm. Raise your elbow with the dumbbell so that it’s horizontal with the floor. From here slowly extend your elbow straight back. Extend your arm until it’s almost in its fully locked position then slowly return the weight back down.

A big mistake that many people do with this exercise is they use momentum by letting the weight swing like a pendulum at the bottom of each lift. Make sure that this doesn’t happen to you. This is another exercise that is meant to be performed slowly.

Make sure to keep your elbow tucked in and aligned with the lift. Do not twist it or flare it out in attempt to lift a weight that’s too heavy. If you do this, you’re only hurting your gains. Refer to the video if you’re still a little unsure on how to do this exercise properly.

Dips

Dips are a great way to finish off a tricep workout. You will find that this exercise also stimulates your lower chest and your shoulders as well. But more importantly, it once again hits all 3 areas of the tricep. This is a pushing motion but the key thing to notice here is the angle of the push. Nowhere in your chest workout did you perform this pushing angle, so it’s ok to using this motion for exercising your triceps.

Once again, slow is better. Keep your elbows tucked in, chest out, and get the widest range of motion you can. Many people like to do this exercise by just lifting their bodyweight. This is great, however if you’re a conditioned athlete you will be able to do 10+ of these even after your triceps are burned. For this reason a dips machine like the one in the video with Vince is great.

As another alternative, I personally like to get a backpack, fill it with weights and water bottles and then perform dips using my bodyweight and the backpack. This allows me to add weight as needed so that I can hit the 5-7 rep range. This is a great way to work triceps in your workout routine to gain muscle.

So there are 3 great triceps workouts for you to include in your workout routine to gain muscle. These 3 exercises will engage the most muscle mass stimulating the release of muscle building hormones and target all 3 areas of your triceps perfectly. Just be sure to perform these exercises slowly and properly. It’s also very important that you warm up your arms properly before hitting these exercises hard.

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