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Best Tricep Exercises

Building mass in the triceps is essential for achieving larger arms and improving overall upper body strength. Targeting this muscle group with effective exercises can lead to significant hypertrophy and increased power during pressing movements.

The exercises in this guide were ranked based on their effectiveness for tricep hypertrophy, with a focus on isolation movements that maximize tension and overall volume.

The Rankings

1

Tricep Pushdown

The Tricep Pushdown is a staple for isolating the triceps, allowing for focused contraction and development. With a rep range of 12-15, it is ideal for building muscle endurance and mass.

hypertrophyPerform 3-4 sets of 12-15 reps with 60 seconds of rest.
2

Close-Grip Bench Press

The Close-Grip Bench Press effectively targets the triceps while also engaging the chest. Its rep range of 8-12 promotes strength and mass, making it a versatile compound movement.

hypertrophyExecute 3-4 sets of 8-12 reps with 90 seconds of rest.
3

Skull Crusher

Skull Crushers are another popular tricep isolation exercise that can lead to significant growth when performed correctly. They allow for a full range of motion and target all three heads of the tricep.

hypertrophyAim for 3-4 sets of 10-15 reps with 75 seconds of rest.
4

Dips

Dips are a compound exercise that not only work the triceps but also engage the chest and shoulders, making them highly effective for mass building. The ability to add weight increases their intensity.

hypertrophyPerform 3 sets of 6-12 reps with 90 seconds of rest.
5

Dumbbell Kickback

The Dumbbell Kickback isolates the triceps effectively and can be easily adjusted for intensity. It focuses on the contraction phase, making it beneficial for muscle growth.

hypertrophyComplete 3 sets of 12-15 reps with 60 seconds of rest.

Sample Workout: Tricep Mass Builder

This workout focuses on maximizing tricep hypertrophy through a combination of compound and isolation movements.

ExerciseSetsRepsRest
Tricep Pushdown412-1560s
Close-Grip Bench Press48-1290s
Skull Crusher310-1575s
Dips36-1290s

Programming Tips

  • ✓Incorporate progressive overload by gradually increasing weights or reps over time.
  • ✓Maintain proper form to prevent injury and ensure maximum engagement of the triceps.
  • ✓Consider varying your grip on exercises like the Close-Grip Bench Press for different muscle activation.

FAQs

How often should I train my triceps for mass?

For optimal mass gain, aim to train your triceps 2-3 times per week, allowing for adequate recovery.

Are compound exercises better than isolation exercises for tricep growth?

Both compound and isolation exercises are important; compound exercises allow for heavier weights, while isolation movements focus on muscle fatigue and hypertrophy.

What is the best rep range for building tricep mass?

Rep ranges of 8-12 are generally considered ideal for hypertrophy, but incorporating higher reps (12-15) can also be effective.

Can I build tricep mass without weights?

While bodyweight exercises like dips can be effective, using weights will generally provide greater stimulus for mass gain.

More Guides

Best Chest Exercises With DumbbellsBest Chest Exercises With BarbellBest Back Exercises With DumbbellsBest Back Exercises With CableBest Shoulder Exercises With DumbbellsBest Leg Exercises With Barbell

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