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Top 3 Best Triceps Workouts for Mass

Top 3 Best Triceps Workouts for Mass

As you may already know, if you want to look bigger working out your arms is an absolute necessity. However, this next step is where most people mess up. With the goal of getting bigger arms in their mind, they begin to work out their biceps at a ferocious intensity. Well, if you have been doing that….STOP!!! That won’t get you anywhere. The real secret to getting bigger arms is to train your triceps! The biceps only makes up 1/3 of your upper arm. The other 2/3’s is the tricep. So, you need to find and follow tricep workouts for mass if you want to reach your goal of getting bigger arms.

Anatomy of the Tricep

The triceps are made up of three different heads that run from the shoulder blade down to your forearm. The three individual muscles are the following.

  1. Lateral Head- Outward facing side on the back of the upper arm
  2. Medial Head – Inside facing side on the back of the upper arm
  3. Long Head – Middle of the back of the upper arm and runs all the way down to the forearm.
tricep anatomy

The three heads of the tricep


By knowing the anatomy and working out the tricep from all angles, you will increase the mass of all three muscles which will make your triceps look much bigger.


Best Triceps Workout for Mass 1: Weighted Tricep Dips

Weighted dips are considered one of the best tricep workouts for mass because they recruit more muscles fibers throughout the motion and use your own body weight as the resistance. Most gyms have dips bars, but to really target your triceps we recommend you perform them using two benches.  If they get too easy for you using your body weight, you can increase the resistance by placing a weight on your lap while you perform them.

How to Perform Weighted Tricep Dips

chest dips

How to perform dips using parallel bars

  1. Place two benches five feet apart. If you are taller, you may have to place them a little further apart.
  2. Place both your feet on one bench while sitting on the other bench. Now place the weight in your lap.
  3. Place both hands on the other bench and elevate your body.
  4. Slowly lower your body until your arms reach a 90 degree angle.
  5. Push your body back up to the starting position.
  6. Repeat the motion.


Best Triceps Workout for Mass 2: Close Grip Bench Press

The close grip bench press is considered to also be one of the best tricep workours for putting on mass. It is performed in the same way as a bench press, but incorporates a much closer grip (5-6 inches apart) that places more emphasis on you’re the long head of the tricep rather than your chest. This is probably one of the most popular tricep exercises among bodybuilders.

How to Perform Close Grip Bench Pressclose grip bench press

  1. Lie on bench and grasp barbell from rack with shoulder width grip.
  2. Lower weight to chest with elbows close to body.
  3. Push barbell back up until arms are straight.
  4. Repeat the motion



Best Triceps Workout for Mass 3: Seated Dumbbell Tricep Extensions

The seated dumbbell tricep extension is a great supplemental exercise that you can perform after a compound exercise like the close grip bench press. During this exercise, the long inner head of the tricep is being target with minor emphasis on the other aspects of the tricep.

How to Perform Seated Dumbbell Tricep Extensions

  1. Sit down and place the dumbbell vertically on your knee.
  2. Grab the dumbbell using an underhand grip on the handle.
  3. Use your knee to lift the weight to your shoulder and position it behind your head.
  4. Extend the weight above your head
  5. Lower the weight until you feel enough tension in your tricep.
  6. Push the weight back to the starting position
  7. Repeat the motion.

These are considered to be the top 3 tricep workouts for putting on mass. Obviously, you can use a variety of tricep exercises to put on mass. But, if you are struggling you should consider incorporating these into your workout routine.


Think another tricep workout should be included in this list? Let us and all our readers know by leaving us a comment!

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