Here are our top 5 exercises for building chiseled triceps. Each exercise hits all three heads to a certain degree, but some are better than others at activating each part. Incorporate these exercises into your routine and not only will your triceps pop out with enhanced definition and size, but they’ll also improve your bench press and other chest/shoulder exercises.
The 5 Best Tricep Exercises for Mass
If you want big triceps, dips are absolutely essential. Dips are fantastic for hitting all three heads at once, and they’re one of the only exercises that effectively blasts all three heads simultaneously (along with the closed-grip bench press, which is #2). Also, unlike cable exercises and a lot of other isolation triceps exercises, dips allow you to overload your triceps with a significant amount of weight. More weight lifted = more muscle gained.
Closed-Grip Bench Press
Skull Crushers, aka Barbell Lying Triceps Extensions, work primarily the long and medial heads of the triceps. Building up the long head adds size to the inner-bottom portion of the arm, which helps add overall height to your arms.
The Key For Triceps Mass
Overhead Lateral Triceps Extension
Overhead Lateral Triceps Extensions are awesome for smashing the lateral head of the triceps, which is critical for building up a dense, well-shaped horseshoe (they also hit the long head hard, the other half of the horseshoe). I love overhead lateral triceps extensions because they really allow you to feel a nice stretch on the way down and a powerful contraction on the way up.
Reverse One-Arm Cable Triceps Extensions
Reverse One-Arm Cable Triceps Extensions emphasize the medial head, which adds length to the triceps and helps builds size around the elbow joint. I also find that it’s easy to pump out an insane squeeze at the point of contraction.
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