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6 Best Tricep Workouts For Mass

Like the biceps, triceps play a crucial role in your daily routine and are quintessential for a host of activities such as pulling, pushing and lifting. However, people generally focus only on improving their biceps while toning the arms and activating the triceps always seem to be an afterthought. Working out in this fashion is could turn out to become counterproductive, and could lead to further complications such as muscle imbalances.


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Arm Workout


This makes it imperative to tone the triceps with a targeted training program to build muscles and increase muscle mass.


Keep in mind to include proper warm-up exercises before working on the triceps to flex the muscles and improve blood circulation to the target muscle group. Moreover, have a healthy diet that is rich in lean protein, which is vital for strengthening the bones, muscle building and recovery.


Let us look closer at the six effective triceps exercises that you should add to your workout program to build mass and develop muscular arms.



#1 Dips



Instructions:


Step 1: Position yourself in between the dips bars and raise your body off the floor using your arms. Ensure that the arms are fully extended in this position.


Step 2: Gradually lower your torso until the upper arms make a 90-degree angle with forearms. Keep in mind to not bend the torso while performing this motion.


Step 3: Hold for a second and return to the starting position. Ensure that your feet do not touch the floor throughout the duration of the exercise.


Repeat the exercise for the recommended number of times.


Important tip: Perform dips while wearing a weighted vest for added resistance and improved customisability.



#2 Overhead Dumbbell Triceps Extension



Instructions:


Step 1: Stand straight with your feet placed shoulder-width apart and secure one end of the dumbbell with

both the arms. Position it overhead such that the arms are straight and in a fully extended position.


Step 2: Gradually lower the dumbbell behind the head until the forearms make contact with your biceps. Ensure the elbows are close to the body throughout the duration of the exercise.


Step 3: Pause for a second and return to the starting position.


Repeat the exercise for the recommended number of times.


Important tip: Beginners must exercise caution while performing this exercise as an improper form could lead to a serious rotator cuff injury.



#3 Close-Grip Push-Up



Instructions:


Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank. However, in this exercise, rather than placing your hands shoulder-width apart, place them close to each other to activate the triceps along with the pectoral muscles.


Step 2: Slowly raise your body until the arms are fully extended and perpendicular to the body. Do not let your torso sag towards the floor while performing this motion.


Step 3: Pause for a second and return to the starting position.


Repeat the exercise for the recommended number of times.


Important tip: Perform the close-grip push-up while wearing a weighted vest for an increased challenge.



#4 Cable Pushdown



Instructions:


Step 1: Position yourself in front of a cable machine and secure the attachment with both the arms using a pronated grip. Pull it downwards such that it is in front of the chest; the forearms must make a 90-degree angle with the upper arms in this position.


Step 2: Push the attachment downwards until it is in line with the lower abdomen region.


Step 3: Pause for a second and return to the initial position.


Perform the motion for the recommended number of times.


Important tip: Do not use momentum to raise the rope attachment, and focus on a controlled motion for maximum efficiency.



#5 Close-Grip Barbell Bench Press



Instructions:


Step 1: Lie on a floor in a supine position and secure that barbell with a grip that is less than the distance between the shoulders. The palms should be facing away from the body throughout the duration of the exercise. Position the barbell such that it is just inches above the chest.


Step 2: Raise the barbell upwards until the arms are fully extended and perpendicular to the floor.


Step 3: Hold for a moment and return to the starting position.


Perform the exercise for the recommended number of times.


Important tip: Beginners are advised to perform this exercise under expert supervision as an improper form could lead to a serious injury.



#6 Cable Triceps Kickback



Instructions:


Step 1: Position yourself in front of low pully and secure the attachment using the left hand. Keep your feet close together, and bend forward using your hips while maintaining a straight torso.


Step 2: Pull the cable backwards until the arm is fully extended and parallel to the torso. You could place your right arm on the right thigh for enhanced stability.


Step 3: Pause for a second and return to the initial position.


Repeat the exercise for the recommended number of repetitions. Perform the same motion using the right arm to target the other triceps.


Important tip: People with a history of back pain must exercise caution while performing this exercise.



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